FOODS TO ADD TO YOUR DIET WHILE YOU’RE BLEEDING

If you’re someone who has a menstrual cycle and someone who eats food, chances are you’re aware that during your bleed you’re more likely to crave certain foods. I crave chocolate and potato chips (which shouldn’t be a surprise because I crave those two things every day of the month) more than anything during this time and I’ve noticed that the urgency of getting these foods is quite prominent. 

What you might not be aware of is that during this time, some foods are beneficial for you whereas some foods are more detrimental to you (my guess is that the chocolate and potato chips - and anything salty for that matter -aren’t actually helping me, rather just making me feel like they’re helping).

If we can adjust our diet to support the fluctuating hormones our body is experiencing during our cycle, we are essentially taking charge of our own health. Doing so can be especially beneficial if you struggle with painful periods or any other symptoms of hormonal imbalance.

As if we don’t already have enough going on at that time, now you have the option of considering what foods you’re eating at that time in comparison to when you’re not feeling heavy, bloated, and like your pants are on fire (sorry for the visual, but it's true - sometimes it’s just so uncomfortable). 

When you’re bleeding it's important to ensure that the foods you eat are rich in vitamins, minerals, and other nutrients. Day one of your bleed is when your hormones are at their lowest (you are shedding a part of yourself, so this makes a lot of sense). You’re likely tired and in need of some good old fashion water as well as nutrient and vitamin-rich foods.

Great, right? But what the heck does that mean?

What that means is that, if you can, try to eat foods such as:

• Salmon

• Spinach

• Broccoli

• Whole Grains

• Lentils

• Kelp

• Dried Prunes

• Kefir

• Millet

• Yogurt

• Banana

• Root Vegetables

• Chamomile 

Eating foods that are rich in iron can also help compensate for any loss through bleeding. There are two types of iron found in food, haem (found in meat, poultry, and seafood) and non-haem (found in nuts, oats, and other plant-based foods). Both types of iron are great for you to consume if they fit into your diet, however, haem iron is absorbed more effectively.

Animal-based sources of iron include:

• red meat

• offal (liver, kidney, pate)

• poultry

• fish or shellfish

• eggs

Plant-based sources of iron include:

• nuts

• dried fruit

• wholemeal pasta and bread

• iron-fortified bread and breakfast cereal

• legumes

• dark leafy green vegetables

• oats

• tofu

And while we’re at it, why not mention a few of the things that you could try to avoid if at all possible?

These things aren’t detrimental to you, however, while bleeding these things can make your symptoms worse. Increase in blood pressure and heart rate, as well as making you retain more water which leads to feelings of bloating and fatigue. Foods high in sugar (natural or processed) can impact your natural hormone balance and should be monitored while bleeding.

Foods to possibly avoid, or at least limit:

• coffee

• salt

• sugar

• processed foods

• spicy foods

• fatty foods

• alcohol

I think one of the most important things you can do is learn about your cycle, and make sure that you take into account that all of us are different. There is no one way to do anything, so don’t be afraid to try a few of these things out and see how they make you feel. For me, there is no way I’m going to go without a coffee in the morning - no matter what’s happening in my pants. However, if I were a three-a-day type of person, I would likely try to limit it to one if at all possible.

Learning about your cycle is important and knowing about what’s going on inside during each of your phases can be extremely helpful in managing any unwanted symptoms.

There are four phases to your cycle: 

• menstrual

• follicular

• ovulation

• luteal

What you eat, how much rest you get, and what types of exercises you do during each phase can, as I’ve said, drastically impact how you experience the symptoms of your cycle.

If you want, you can always deep-dive into the four phases of your cycle on your own and find out just how your body is working. If that’s too much, the information you find here should be a good guide to keep you on the right track. Here is a LINK to a previous blog post we’ve written all about exercising while bleeding and I think you’ll really enjoy it!

Just always remember, you know your body best! And, whatever you are choosing to do to better yourself is worthy of celebration.

Have a great week!