What to Eat During Your Period
By Dr (TCM) Attilio D'Alberto | Traditional Chinese Medicine Practitioner, Wokingham
Diet has a direct and meaningful influence on how you experience your period. The right foods can reduce cramping, support blood replenishment, ease fatigue, and stabilise mood — while the wrong ones can worsen inflammation, increase pain, and exacerbate bloating. Chinese food therapy has a sophisticated understanding of what the body needs across the phases of the menstrual cycle, and modern nutritional research increasingly validates these principles.
What the Body Needs During Menstruation
During menstruation, the body is shedding the uterine lining and losing blood. From a traditional Chinese medicine perspective, this is a time of blood loss and mild qi expenditure. The priority is to support the smooth flow of blood without obstructing it, keep the body warm, and begin replenishing what is lost. From a nutritional standpoint, iron, B vitamins, magnesium, and omega-3 fatty acids are the key nutrients to prioritise.
Foods to Eat During Your Period
Iron-rich foods — red meat (particularly liver), dark leafy greens (spinach, kale, watercress), lentils, black beans, and pumpkin seeds. Iron replenishes what is lost in blood. Eat iron-rich foods with vitamin C to enhance absorption.
Warming, blood-building foods — in TCM, blood deficiency is addressed by nourishing, dark-coloured foods: black sesame seeds, red dates (Da Zao), beetroot, black beans, and bone broth. These are considered blood tonics and are particularly recommended in the days following menstruation when blood levels are at their lowest.
Anti-inflammatory foods — oily fish (salmon, mackerel, sardines), walnuts, and flaxseed provide omega-3 fatty acids that reduce the production of pro-inflammatory prostaglandins responsible for cramping. Turmeric and ginger have direct anti-inflammatory and antispasmodic effects on the uterus.
Magnesium-rich foods — dark chocolate, nuts, seeds, and dark leafy greens. Magnesium reduces uterine cramping, alleviates premenstrual mood changes, and improves sleep quality during the period.
Warming drinks — ginger tea is one of the most effective natural remedies for period pain, with clinical evidence for reducing dysmenorrhoea comparable to ibuprofen. Red date and goji berry tea is a classic Chinese blood-nourishing drink.
Foods to Avoid During Your Period
Cold and raw foods — ice cream, cold drinks, raw salads, and smoothies are considered in TCM to congest the uterus and worsen cramping by introducing cold into the lower abdomen. Keeping the digestive system warm supports smooth blood flow.
Alcohol — disrupts hormonal balance, increases inflammation, and impairs liver function, which is critical for the smooth regulation of menstrual flow.
Excessive caffeine — constricts blood vessels and increases anxiety and pelvic tension. It also depletes magnesium.
Refined sugar and processed foods — promote systemic inflammation and blood sugar fluctuations that worsen mood and energy during the period.
The TCM Phase-Based Approach
The menstrual phase is just one of four phases in the cycle, each with its own nutritional focus. I advise patients to eat for their cycle throughout the month — not just during menstruation — which produces the most meaningful improvements in symptoms over time. For more detailed guidance, contact me or book a consultation in Wokingham.
