You are certainly not alone if that time of the month leaves you feeling cranky, bloated, tired and reaching for the chocolate.
For many women, the days leading up to and during their period can bring a combination of physical and emotional symptoms. You may notice changes in your appetite, stronger cravings, bloating, fatigue, irritability or changes in your mood.
You may already know that strategies such as exercise, adequate sleep, heat packs and relaxation can help make this time of the month a little easier. But did you know that what you eat can also play a role?
Nutrition isn’t a magic cure for period symptoms, but eating regularly and including a variety of nutrient-rich foods may help support your energy, appetite, digestion and overall wellbeing.
Here are some simple strategies to try.
Tame the chocolate cravings
Have you ever found yourself suddenly needing chocolate just before your period?
You aren’t imagining that your appetite and food cravings can change throughout your menstrual cycle.
Changes in reproductive hormones around menstruation can influence appetite, mood and food preferences. Some women experience stronger cravings for foods that are higher in fat, sugar or both.
Chocolate can be particularly appealing because it combines sweetness and fat and can be enjoyable and comforting.
There is nothing wrong with eating chocolate. You don’t need to eliminate it from your diet or feel guilty for enjoying it.
Instead, consider how you can include chocolate alongside other foods that provide the nutrients your body needs.
Try these strategies:
Keep caffeine in mind
If you notice that you’re particularly sensitive to caffeine around your period, consider reducing your intake of coffee, energy drinks and other caffeinated beverages, particularly later in the day.
Caffeine can affect sleep and may contribute to feelings of jitteriness or anxiety in some people. Poor sleep can also make cravings and appetite harder to manage.
Include protein and fibre regularly
Protein and fibre can help keep you feeling satisfied between meals.
Try including foods such as:
- Eggs
- Greek yoghurt
- Fish
- Chicken
- Tofu
- Beans and lentils
- Nuts and seeds
- Wholegrain bread and cereals
- Fruit
- Vegetables
Rather than simply trying to “resist” a craving, make your meals satisfying in the first place.
For example, instead of having chocolate as your entire afternoon snack, you could have Greek yoghurt with berries, nuts and a little grated chocolate.
You still get to enjoy the chocolate, but you’re also getting protein, fibre and other nutrients.
And yes, you can eat the chocolate!
There is no nutritional rule saying you can’t eat chocolate during your period.
If chocolate is what you want, enjoy it.
You might find that having a small amount and eating it mindfully is more satisfying than trying to completely restrict it and eventually feeling like you’ve “failed.”
Dark chocolate containing 60% or more cocoa solids can provide more cocoa-derived compounds than milk chocolate, although the nutritional difference doesn’t mean you need to choose dark chocolate if you don’t enjoy it.
The most important thing is finding an approach that works for you.
Soothe the tummy: managing bloating
Bloating is another common complaint around menstruation.
Hormonal changes can affect digestion and fluid balance, which may contribute to feelings of bloating or abdominal discomfort.
Food isn’t necessarily the cause, but some dietary choices may make you feel more comfortable.
Watch your salt intake
Foods that are particularly high in sodium can contribute to fluid retention.
If you already feel swollen or bloated around your period, eating large amounts of salty foods may make you feel even more uncomfortable.
This doesn’t mean you need to avoid salt completely.
Instead, try balancing salty foods with plenty of other foods throughout the day.
If you’re craving chips, for example, you could try roasted chickpeas seasoned with paprika, garlic, pepper or other herbs and spices.
Or if you really want the chips, have them! Eating a balanced diet doesn’t mean you need to avoid foods you enjoy.
Stay hydrated
It may seem strange to drink more water when you’re feeling bloated, but staying hydrated is important for normal fluid balance.
Water is not something you need to restrict because you’re experiencing bloating.
Try keeping a water bottle nearby throughout the day.
Warm drinks such as peppermint or ginger tea may also be soothing if you enjoy them.
Feed your mood
Your mood can change around your period, and food is sometimes used as a quick source of comfort.
Foods high in added sugar and fat can be particularly appealing because they are enjoyable and can provide a short-term reward.
But you don’t need to label these foods as “bad.”
Instead, think about what you can add to your diet to support your brain and overall wellbeing.
Omega-3 fats
Omega-3 fats are important for brain health and have been investigated for their potential role in mood and menstrual health.
Marine sources include:
- Salmon
- Sardines
- Herring
- Mackerel
- Tuna
Plant foods such as walnuts, chia seeds, flaxseeds and hemp seeds provide another type of omega-3 fat called alpha-linolenic acid (ALA).
Including oily fish regularly is a particularly useful way to obtain EPA and DHA, the marine forms of omega-3.
A simple meal such as salmon with roasted vegetables and brown rice can provide protein, omega-3 fats, fibre and a range of vitamins and minerals.
Don’t forget your fruit and vegetables
Fruit and vegetables provide fibre, vitamins, minerals and a huge variety of plant compounds.
Eating more fruit and vegetables is associated with better overall health, and research is also investigating the relationship between fruit and vegetable intake and mood.
Try making them easy to reach for.
Keep berries in the freezer for yoghurt and smoothies, add spinach to eggs or pasta, keep chopped vegetables ready for snacks, or add extra vegetables to your favourite pasta sauce.
You don’t need to eat a “perfect” diet.
Even adding an extra piece of fruit or another serve of vegetables to your day is a positive step.
B vitamins and your period
B vitamins play important roles in energy metabolism and normal nervous system function.
Three that are particularly worth including in a varied diet are vitamin B6, folate and vitamin B12.
Vitamin B6
Vitamin B6 is found in foods including:
- Chickpeas
- Lentils
- Nuts
- Seeds
- Wholegrains
- Poultry
- Fish
- Potatoes
Vitamin B6 is involved in neurotransmitter production and normal nervous system function.
Folate
Folate is important for cell division and DNA synthesis and is found naturally in foods such as:
- Spinach
- Broccoli
- Other leafy green vegetables
- Asparagus
- Legumes
- Avocado
Many grain products are also fortified with folic acid.
Vitamin B12
Vitamin B12 is found naturally in animal-derived foods, including:
- Fish
- Seafood
- Meat
- Eggs
- Milk
- Yoghurt
- Cheese
People following vegetarian or vegan diets need to pay particular attention to reliable sources of vitamin B12, such as fortified foods or supplements where required.
Build a period-friendly plate
One of the easiest ways to support your nutrition during your period is to stop thinking about individual “superfoods” and instead build balanced meals.
Try including:
Protein:
Fish, eggs, chicken, tofu, legumes, yoghurt or cheese.
High-fibre carbohydrates:
Oats, wholegrain bread, brown rice, quinoa, wholegrain pasta or potatoes.
Fruit and vegetables:
Aim for plenty of variety across the day.
Healthy fats:
Extra virgin olive oil, avocado, nuts, seeds and oily fish.
This combination can provide sustained energy while helping you meet your nutritional needs.
Easy food ideas for that time of the month
Chocolate berry yoghurt bowl
Combine:
- 200 g Greek yoghurt
- ½ cup berries
- 1 tablespoon chia seeds
- Small handful of walnuts
- A few pieces of dark or milk chocolate
This gives you protein, fibre, healthy fats and something sweet.
Salmon and avocado toast
Top wholegrain toast with:
- 100 g tinned or cooked salmon
- ½ avocado
- Spinach
- Lemon juice
- Black pepper
A quick meal providing protein, omega-3 fats, fibre and a range of vitamins and minerals.
Warm chickpea snack
Roast chickpeas with extra virgin olive oil, paprika, garlic and pepper.
These make a crunchy alternative to chips while providing fibre and plant-based protein.
Or have the chips if that’s what you’re craving—there is room for both.
You Don’t Need to Eat Perfectly
One of the biggest mistakes we can make around nutrition is believing that we need to eat perfectly to support our health.
You don’t.
You can eat chocolate.
You can have ice cream.
You can enjoy chips.
You can order takeaway.
You can also eat vegetables, wholegrains, fruit, fish, legumes, nuts and seeds.
Good nutrition is about the overall pattern of your diet rather than one food or one day.
If your period makes you crave chocolate, that’s okay.
Rather than fighting your body, try supporting it with regular meals, adequate protein and fibre, plenty of fluids and a variety of nutrient-rich foods.
Take Home Message
You may not be able to remove your period from your calendar, but there are things you can do to make that time of the month a little easier.
Eating regularly, including protein and fibre, staying hydrated and choosing a variety of fruit, vegetables, wholegrains, nuts, seeds and omega-3-rich foods can help support your nutritional needs throughout your menstrual cycle.
And remember—you don’t need to completely eliminate chocolate, chips or other foods you enjoy.
Nutrition isn’t about being perfect. It’s about finding a sustainable balance that helps you feel your best.
If your period symptoms are severe, significantly affect your quality of life, or have changed recently, speak with your GP or another appropriate healthcare professional. Period pain and other menstrual symptoms can sometimes be associated with underlying conditions that deserve investigation.
How Feed Your Future Dietetics Can Help
Nutrition can become particularly confusing when you’re dealing with period symptoms, cravings, bloating or changes in appetite.
At Feed Your Future Dietetics, we can help you understand your individual nutritional needs and develop practical strategies that fit your lifestyle, preferences and health goals—without unnecessary food rules or restriction.
With over 10 years of experience providing personalised nutrition support, Feed Your Future Dietetics takes a practical, evidence-based and individualised approach to nutrition.
Consultations are available via Telehealth using Zoom or Microsoft Teams, making it possible to access dietetic support from the comfort of your own home, wherever you are in Australia.
If you’d like personalised nutrition support, get in touch:
ashleigh@feedyourfuturedietetics.com
You don’t have to fight your period—or your food cravings. Sometimes, a little nutritional support can make the whole month feel easier.
