August 11, 2025, 9:08 am | Read time: 7 minutes

“Menstruation is a complex biological process controlled by hormones like estrogen and progesterone. These hormones regulate the buildup and breakdown of the uterine lining, which manifests during the period. And your diet can influence this hormonal balance,” explains Dr. Gößlinghoff. “For example, targeted nutrient intake can reduce the intensity of bleeding, alleviate menstrual discomfort, or even positively affect the cycle’s duration and regularity. Studies show that a balanced diet with adequate vitamins, minerals, and essential fatty acids stabilizes the cycle. Conversely, unbalanced or nutrient-poor diets can lead to cycle disorders, irregular periods, or increased discomfort.”

Why Can Diet Influence Menstruation?

The hormones that control the menstrual cycle are intricately linked to metabolism and diet. For instance, the body needs precursors from food, such as cholesterol and certain fatty acids, for the synthesis (production and release) of sex hormones like estrogen. Micronutrients like magnesium, zinc, vitamin B6, and vitamin D also play a crucial role in hormonal balance and the regulation of inflammation and cramps. Additionally, blood sugar levels and the body’s inflammation status affect hormonal balance. A diet that avoids blood sugar spikes and provides anti-inflammatory nutrients can promote a more balanced period.

Diet Before the Menstruation – Luteal Phase

Before menstruation begins, in the so-called luteal phase, about 14 days before the period, symptoms of premenstrual syndrome (PMS) often occur. Typical symptoms include mood swings, water retention, breast tenderness, fatigue, or food cravings. A conscious diet can help alleviate these symptoms, support hormonal balance, and improve well-being during this sensitive phase.

What Benefits You:

Magnesium

Relaxes muscles, can reduce water retention, and alleviate cramps and menstrual migraines. Recommended are nuts like cashews and almonds, seeds, especially pumpkin seeds, dark leafy greens, and whole grains.

Vitamin B6

Supports the formation of neurotransmitters like serotonin and can mitigate mood swings. Recommended are bananas, poultry, fish, and potatoes.

Complex Carbohydrates

Ensure stable blood sugar levels and help avoid food cravings. Recommended are oats, sweet potatoes, and legumes.

Omega-3 Fatty Acids

Have anti-inflammatory effects and can alleviate premenstrual pain. Recommended are fatty fish, flaxseeds, and walnuts.

What Doesn’t Benefit You:

Sugar and Highly Processed Foods

Promote inflammation and blood sugar fluctuations, which can exacerbate PMS.

Caffeine

It can intensify breast tenderness and nervousness.

Salt

Promotes water retention and a feeling of fullness.

Alcohol

Disrupts hormonal balance and can worsen premenstrual symptoms.

Diet During the Period: Menstruation Phase

During menstruation, the body is particularly stressed due to blood loss and hormonal changes. Therefore, it’s important to focus on a nutrient-rich and easily digestible diet that strengthens and supports the body. Iron-rich foods help prevent iron deficiency, while adequate fluid intake stabilizes circulation and can alleviate symptoms like headaches. Light, balanced meals ensure the body gets enough energy without being overburdened.

What Benefits You:

Iron

Is essential to prevent iron deficiency anemia, which can result from blood loss during menstruation. Recommended are red meat, legumes, green leafy vegetables, and dried fruits.

Fluids

Prevent headaches and support circulation. Herbal teas also have antispasmodic and anti-inflammatory effects. Recommended are water, chamomile tea, and ginger tea.

Vitamin C

Improves iron absorption from food and supports the immune system. Recommended are bell peppers, citrus fruits, and broccoli.

Easily Digestible Foods

They are gentle on the stomach and provide the body with sufficient energy without being burdensome. Recommended are soups, steamed vegetables, and whole grains.

What Doesn’t Benefit You:

Heavily Digestible, Fatty Foods

Can exacerbate discomfort and promote bloating.

Highly Caffeinated Drinks

Can intensify cramps and disrupt sleep.

Alcohol

Can promote inflammation and disrupt hormonal balance.

Diet After Menstruation: Follicular and Ovulation Phase

After the period, in the so-called follicular phase, about a week after the end of bleeding, the body primarily needs support for regeneration and rebuilding energy reserves. A balanced diet with sufficient protein and fiber promotes cell regeneration and healthy digestion. It’s also important to consume foods that strengthen the immune system and balance hormonal levels. Plenty of fluids continue to support metabolism and help prepare the body for the next cycle.

What Benefits You:

Proteins

Support regeneration and promote stable hormonal balance. Recommended are fish, eggs, legumes, and nuts.

Fiber

Regulate digestion and help eliminate excess estrogen from the body. Recommended are whole grains, vegetables, and fruits.

Zinc

Strengthens the immune system and has antioxidant effects, supporting cell regeneration. Recommended are pumpkin seeds, beef, and oats.

Fluids

Promote metabolism and support all bodily functions after the period. Continued recommendation is to drink plenty of water.

What Doesn’t Benefit You:

Fast Food

Can negatively affect hormonal balance over time.

Excessive Sugar and Alcohol Consumption

Disrupt regeneration and negatively impact well-being.

Can the Period Really Cause Iron Deficiency?

Especially with heavy or prolonged bleeding, the period can lead to iron deficiency, as the body loses iron, which is essential for oxygen transport in the blood, with menstrual blood. If this loss is not compensated through diet, symptoms like fatigue, pale skin, or brittle nails can occur. A targeted diet with iron-rich foods, ideally combined with vitamin C, usually helps replenish stores. In cases of very heavy menstrual bleeding or very low iron levels, it may be advisable to take iron supplements.

Is It True That You Should Eat More During Your Period?

“Many women feel hungrier or have cravings during their period. This is due to hormonal changes that slightly increase metabolism and energy consumption. However, this doesn’t mean you need to eat more. It’s sensible to focus on nutrient-rich foods that satisfy and optimally nourish your body, rather than consuming large amounts of unhealthy foods. Listen to your body and treat yourself to small, balanced meals and snacks. As always, quality over quantity,” explains Dr. Gößlinghoff.

Can Poor Diet Cause Menstruation to Stop?

Especially with very unbalanced diets, underweight, or extreme calorie deficits (such as during diets or eating disorders), the body can enter a kind of emergency mode and suspend the menstrual cycle (amenorrhea). In this case, the body reduces hormone production simply to conserve energy. A deficiency in essential nutrients like iron, zinc, vitamin D, or fat can also severely disrupt the cycle.

Can Diet Affect the Color and Smell of Your Period?

Menstrual bleeding is usually red to dark red but can vary slightly in intensity and color. Highly processed foods, for example, can affect the smell and consistency of menstrual bleeding because they often promote inflammation in the body and disrupt gut flora balance. Additionally, additives and high sugar content can burden metabolism, affecting hormonal balance and indirectly influencing the characteristics of bleeding. “An unhealthy diet can contribute to unpleasant odors or make the bleeding thicker. Conversely, a protein-rich, anti-inflammatory diet can reduce unpleasant odors. However, these influences are rather moderate,” says Dr. Gößlinghoff.

More on the topic

Expert Explains What to Do About Breast Pain Before and During Menstruation

Expert Explains What Breastfeeding Mothers Should Consider in Their Diet

What a Menstruation-Oriented Diet Plan Could Look Like

Before the Period

Breakfast

Oatmeal with flaxseeds, walnuts, fresh berries, and a dollop of yogurt, herbal tea (such as peppermint or lemon balm)

Lunch

Quinoa salad with chickpeas, spinach, bell peppers, pumpkin seeds, and a dressing of olive oil and lemon juice

Snack

Banana or apple, almonds

Dinner

Steamed salmon or baked sweet potato with broccoli and kale.

During the Period

Breakfast

Smoothie with spinach, banana, berries, oats, and a tablespoon of pumpkin seed oil

Lunch

Lentil stew with vegetables

Snack

Dried apricots, walnuts

After the Period

Breakfast

Whole-grain bread with avocado, tomatoes, and egg, freshly squeezed orange juice

Lunch

Grilled chicken or tofu with brown rice, salad with pumpkin seeds

Snack

Natural yogurt with fruits, chia, and flaxseeds

Dinner

Oven-roasted vegetables with sweet potato, zucchini, and bell peppers

General Tips for the Entire Menstrual Cycle

• Drink at least 1.5 to 2 liters of water or herbal teas daily.
• Reduce sugar, caffeine, and alcohol, especially before and during the period.
• Focus on regular, light, balanced meals with complex carbohydrates, iron, and sufficient protein.