Is it better not to eat on your period? Debunking the Myth of Fasting During Menstruation

October 16, 2025 •

4 min read

According to a UNICEF report, numerous myths surrounding menstruation persist globally, including the belief that certain foods should be avoided. However, the notion that is it better not to eat on your period? is both unfounded and potentially harmful to your health.

Quick Summary

This article clarifies why eating a balanced, nutrient-rich diet is crucial for a comfortable menstrual cycle. Skipping meals can worsen fatigue, bloating, and mood swings. It details the best and worst foods, highlighting how proper nutrition replenishes essential nutrients lost during your period and helps manage common symptoms.

Key Points

Debunking the Myth: Fasting or skipping meals during menstruation is not beneficial and can harm your health by exacerbating symptoms like fatigue, headaches, and nausea.
Replenish Nutrients: Your body loses essential nutrients like iron during menstruation. Eating iron-rich foods helps restore energy and prevents deficiency-related fatigue.
Stabilize Mood and Energy: A balanced diet with complex carbs and protein prevents blood sugar crashes, which can cause mood swings and energy dips.
Limit Inflammatory Foods: Excess salt, sugar, caffeine, and alcohol can worsen bloating, cramps, and other symptoms by increasing inflammation.
Mindful Fasting: Extreme fasting can cause hormonal disruption and should be avoided, particularly during the luteal phase. For those interested in intermittent fasting, using shorter windows and listening to your body's signals is key.
Focus on Hydration: Drinking plenty of water helps reduce bloating and dehydration headaches. Herbal teas and water-rich fruits are also beneficial.
Eat Anti-inflammatory Foods: Incorporating ginger, turmeric, and omega-3s (from fish, flaxseeds) can help naturally reduce menstrual pain.

The Importance of Nourishing Your Body During Menstruation

For generations, women have been subjected to various cultural myths and misinformation regarding their menstrual cycle. One of the most persistent and damaging is the idea that fasting or restricting food intake is beneficial during menstruation. The truth is, your body requires more fuel and specific nutrients during this time to function optimally and manage symptoms effectively. Menstruation involves the shedding of the uterine lining, a process that requires energy and results in the loss of vital nutrients, particularly iron. Depriving your body of food only exacerbates common issues like fatigue, nausea, and headaches.

Replenishing Lost Nutrients

During your period, the body loses blood, which means a loss of iron. For individuals with heavy menstrual bleeding, this can lead to or worsen iron-deficiency anemia, causing extreme fatigue, dizziness, and body aches. Consistent eating, focusing on iron-rich foods, is the most natural and effective way to replenish these stores. Pairing these foods with sources of Vitamin C will enhance iron absorption.

Another crucial mineral often depleted during menstruation is magnesium. It plays a significant role in muscle function and relaxation. Low levels can worsen menstrual cramps and contribute to mood changes and headaches. Dark chocolate, leafy greens, and nuts are excellent sources to help combat these symptoms.

Stabilizing Energy and Mood

Significant hormonal fluctuations occur throughout the menstrual cycle, impacting mood and energy levels. A balanced diet, rich in complex carbohydrates and proteins, helps maintain stable blood sugar levels. This prevents the energy crashes and mood swings associated with consuming high-sugar, refined foods. Skipping meals can trigger these same blood sugar spikes and drops, making you feel more irritable and lethargic. Instead, eating small, frequent meals can provide sustained energy and better emotional regulation.

Minimizing Physical Discomfort

The food you consume can significantly influence the severity of common menstrual symptoms. For example, excessive salt intake is known to cause water retention, leading to uncomfortable bloating. Limiting salt and staying well-hydrated with water and herbal teas can alleviate this symptom. Similarly, anti-inflammatory foods and spices, like ginger and turmeric, have been shown to help reduce the intensity of menstrual pain. Omega-3 fatty acids, found in fatty fish, also help decrease inflammation and menstrual pain.

The Dangers of Not Eating or Fasting During Menstruation

While some may consider fasting as a way to reduce period symptoms, especially during intermittent fasting, experts advise caution. Prolonged or extreme calorie restriction can signal stress to the body, potentially disrupting the hypothalamic-pituitary-gonadal (HPG) axis, which regulates reproductive function.

Hormonal Disruption: Fasting can cause an increase in the stress hormone cortisol, which can suppress ovulation and progesterone production, potentially leading to irregular periods or amenorrhea (loss of menstruation).
Exacerbated Fatigue: The energy demands of menstruation are already high. Combining this with fasting can further deplete energy reserves, leaving you feeling more tired and lethargic than usual.
Nutritional Deficiencies: Fasting for several days during your period limits the opportunity to replenish crucial nutrients like iron, magnesium, and B vitamins, increasing the risk of deficiencies.
Worsened Symptoms: For some, fasting can heighten PMS symptoms like irritability, headaches, and cramping.

Foods to Eat and Foods to Limit During Your Period

Best Foods for Your Period

Dark Chocolate: Rich in magnesium and iron, it can improve mood and reduce muscle cramps.
Leafy Greens: Excellent source of iron and magnesium, helping to combat fatigue.
Fish (Salmon, Sardines): High in protein and omega-3 fatty acids, which have anti-inflammatory properties to reduce pain.
Ginger: Helps relieve muscle pain and nausea with its anti-inflammatory effects.
Bananas: Contain potassium and Vitamin B6, which help combat bloating and regulate mood.
Lentils and Beans: Great source of iron, protein, and fiber, providing sustained energy.
Yogurt: Probiotics support digestive health and may help prevent yeast infections, which can be more common during menstruation.
Water-Rich Fruits (Melon, Cucumber): Help maintain hydration and curb sugar cravings naturally.
Whole Grains: Provide complex carbohydrates and fiber for sustained energy and hormonal balance.

Foods to Limit During Your Period

Salty/Processed Foods: Contribute to water retention and bloating.
Excessive Sugar: Causes blood sugar spikes and crashes, worsening mood swings.
Caffeine: Can lead to water retention, headaches, and heightened anxiety. Reduce intake gradually rather than stopping abruptly to avoid withdrawal headaches.
Alcohol: Dehydrating and can worsen headaches and bloating.
Spicy Foods: Can irritate the stomach, especially for those with digestive sensitivities during their period.
Red Meat (in excess): Contains prostaglandins that can increase uterine contractions and worsen cramps for some individuals.

Nutritional Comparison for Menstrual Symptoms


Nutrient	Best Sources	Benefits for Menstrual Symptoms
Iron	Red meat, spinach, lentils, beans	Combats fatigue and dizziness caused by blood loss.
Magnesium	Dark chocolate, leafy greens, nuts, seeds	Relaxes uterine muscles, reducing cramps and mood swings.
Omega-3 Fatty Acids	Salmon, flaxseed, walnuts	Anti-inflammatory properties help reduce menstrual pain.
Vitamin B6	Bananas, potatoes, spinach	Aids in managing PMS symptoms like mood changes and bloating.
Fiber	Whole grains, vegetables, fruits, legumes	Helps regulate blood sugar, combat bloating, and eliminate excess estrogen.
Calcium	Dairy products, almonds, leafy greens	Can help reduce menstrual cramps, fluid retention, and cravings.
Zinc	Oysters, pumpkin seeds, lentils	Supports hormone regulation and may aid in reducing pain and depression.

Conclusion: Fuel Your Body, Don't Deprive It

The idea that it is better not to eat on your period is a harmful myth with no scientific basis. Proper, consistent nutrition is a powerful tool for managing menstrual symptoms and supporting overall well-being. By focusing on nutrient-dense foods rich in iron, magnesium, and omega-3s, and limiting those that can trigger inflammation or bloating, you can significantly improve your experience during your cycle. Fasting, especially extreme calorie restriction, is counterproductive and can disrupt your hormonal balance and increase fatigue. Listen to your body, fuel it with the right foods, and stay hydrated for a more comfortable and energized period. A balanced, mindful approach to diet is the most beneficial strategy for your menstrual health.

Frequently Asked Questions

While some women attempt intermittent fasting during their period, prolonged or extreme fasting is generally not recommended. It can disrupt hormone levels, increase stress, and worsen symptoms like fatigue and mood swings.

To relieve cramps, focus on anti-inflammatory foods. Recommended options include fish rich in omega-3s (like salmon), dark leafy greens high in magnesium, ginger, and turmeric.

Increased hunger and cravings are common during the luteal phase (the week before your period) due to shifting hormone levels, specifically drops in estrogen and increases in progesterone. Your body's metabolic rate may also increase slightly.

Yes, excessive consumption of salty, sugary, and fatty processed foods can worsen menstrual symptoms. High sodium leads to bloating, and high sugar can cause mood swings and increased inflammation.

Dairy is safe for most people and provides calcium, which can help with cramps. However, if you are lactose intolerant, consuming dairy might increase bloating and digestive issues. Lactose-free alternatives are a good option.

It's best to moderate caffeine intake. Excessive coffee can increase anxiety, water retention, and cramps. Reducing your intake gradually is better than quitting abruptly to avoid withdrawal headaches.

Hydration is extremely important. Drinking enough water helps prevent dehydration headaches and can reduce bloating by encouraging fluid turnover. Aim for at least 2.7 liters per day.