Here’s the truth: periods can be brutal. Think mood swings, bloat, and a storm of cramps. But did you know certain foods can make these symptoms worse? Yup, here are 10 surprising foods to watch out for and what to eat instead to start feeling a little better.
10. Cheese
There’s no argue that cheese is comforting but it’s also high in saturated fat and sodium. This combination can make bloating, cramps, and breast tenderness worse. Some cheeses also have tyramine, a compound linked to headaches in people prone to PMS migraines. Calcium (found in cheese) is still important, and you can get it from leafy greens or almonds.
9. Fast Food
Fast food is easy and it’s also often packed with added sugar, excess salt, and tans fats. All these can worsen period cramps and mood swings. Research also shows that diets high in trans fats can elevate inflammation markers linked to pain. To lessen PMS complaints, try to prep simple batch meals like grain bowls, soups, or veggie-packed stir-fries.
8. Ham
Ham and other deli meats like turkey and salami often contain nitrates, sodium, and preservatives that can increase inflammation, water retention, and bloating. Experts also highlight that sodium raises blood pressure and fluid buildup, which can make cramps feel worse. For healthier quick options, try hummus wraps or low-sodium canned salmon. You can also prep lean proteins (grilled chicken and tofu).
7. White Bread
Refined carbs like white bread, pasta, and pastries digest fast, causing blood sugar spikes and crashes. These ups and downs can make cravings, irritability, and fatigue worse. During your luteal phase (after ovulation), consider swapping white carbs for whole wheat toast, brown rice, or quinoa.
6. Diet Soda (and Artificial Sweeteners)
Studies show that artificial sweeteners found in diet sodas can worsen mood swings and bloating by disrupting your gut microbiome. During your period, your body is already inflamed and sensitive to gut imbalances, so the more you should consider staying away from sodas. Instead, try herbal teas like peppermint (for bloat) and chamomile (for cramps).
5. Flavored Yogurts
Flavored varieties of yogurts often hide added sugars that spike blood glucose levels. And you already know what happens: increased mood swings and bloating. The high amount of sugar also triggers prostaglandins production, which is a culprit behind painful cramps. A great alternative would be plain Greek yogurt, sweetened naturally with a drizzle of honey or cinnamon.
4. Bacon
Bacon as well as sausages and other red processed meats could make cramps more painful. These foods usually contain saturated fats and arachidonic acid, which can trigger prostaglandins production and uterine contraction (the reason you get those cramps). Try swapping for anti-inflammatory options like tofu, legumes, or salmon.
3. Sugary Treats
A lot of women are guilty of this: indulging in sugary treats as a form of self-care during period. But there’s no need to cut them all off. You can get your sweet tooth satisfied with berries with yogurt or a banana with nut butter. Meanwhile, avoid refined sugars and sweets as they’re also linked to increased prostaglandin production that worsens cramps and mood swings.
2. Caffeine
Your morning coffee or energy drink might be adding fuel to your period cramps. Caffeine may narrow blood vessels, limiting blood flow to your uterus and intensifying cramping. Herbal teas, on the other hand, are hydrating, soothing, and may ease cramps. You can also try decaf or half-caf versions of your favorite drink or avoid consuming it during your heaviest days.
1. Salty Snacks
We all crave something salty now and then, but chips, fries, and other salty snacks can also make bloating and puffiness worse. Too much sodium from these foods cause your body to hold on to water, making cramps heavier and the swelling more noticeable. You can try alternatives like salted edamame or seaweed snacks. Bonus tip? Eat more potassium-rich foods like bananas and leafy greens. They help your body flush out extra sodium.