Nutrition Diet: What Should I Eat to Regain My Period?

October 11, 2025 •

5 min read

Up to 30% of cases of missing periods (amenorrhea) are due to hypothalamic amenorrhea, often caused by low energy intake and stress. Addressing the underlying energy deficit through diet is a critical first step for those asking what should I eat to regain my period?

Quick Summary

An adequate intake of calories, healthy fats, carbohydrates, and specific micronutrients is vital for restoring hormonal function and restarting a healthy menstrual cycle. Caloric surplus and nutrient density are key priorities for recovery.

Key Points

Caloric Sufficiency is Key: Provide your body with enough energy, potentially 2500+ calories daily, to signal that it is safe to resume reproductive functions.
Embrace Carbohydrates: Consume adequate carbohydrates, your body's primary fuel source, to support hormonal regulation and avoid the stress response of low-carb diets.
Incorporate Healthy Fats: Eat healthy fats from sources like avocados, nuts, and oily fish, as they are crucial for producing reproductive hormones like estrogen.
Prioritize Nutrient Density: Focus on a balanced intake of macro and micronutrients, including iron, calcium, vitamin D, and B vitamins, found in whole foods.
Eat Consistently: Aim for regular meals and snacks every 3-4 hours to maintain stable energy levels and prevent your body from entering a low-energy stress state.
Address Underlying Issues: Dietary changes should complement other recovery strategies like stress reduction and rest, especially if hypothalamic amenorrhea is the cause.
Consult a Professional: Always seek guidance from a healthcare provider or registered dietitian for a personalized plan, as recovery can be a sensitive and individual process.

Understanding the Root Cause: Energy Availability

For many women, particularly those with hypothalamic amenorrhea (HA) stemming from insufficient energy intake, stress, or excessive exercise, the body perceives a state of energy scarcity. In this survival mode, it suppresses 'non-essential' functions, including reproduction, to conserve energy. Reversing this signal is the primary goal, and nutrition plays the central role. A cornerstone of HA recovery is increasing overall caloric intake. For many, this means consuming a minimum of 2500 calories per day, though the specific amount depends on individual factors like starting weight, height, and activity level. This consistent, reliable fuel intake signals to your body that it is safe to restart normal hormonal function.

The Power of Macronutrients

To effectively restore hormonal health, it's not enough to simply eat more; it's about eating the right balance of macronutrients—carbohydrates, fats, and proteins—which all play distinct but interconnected roles.

Prioritize Carbohydrates

Carbohydrates are your body's preferred source of energy, and restricting them can signal stress and low energy availability, halting reproductive hormone production. Complex carbohydrates, such as whole grains, legumes, fruits, and starchy vegetables, provide steady energy and essential nutrients. Some sources also suggest including quicker-digesting carbs like bagels or pancakes to help meet energy needs without excessive bulk. Aim for carbohydrates to make up about 45-65% of your daily caloric intake.

Embrace Healthy Fats

Dietary fats are the building blocks of hormones, particularly estrogen and progesterone. Avoiding fat can be a direct cause of a missing period. A sufficient intake of healthy fats is essential for producing the hormones needed for a regular cycle.

Sources of healthy fats to incorporate:

Avocados: Rich in monounsaturated fats and vitamins.
Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide omega-3s, magnesium, and other nutrients.
Oils: Olive oil, coconut oil, and other plant-based oils for cooking and dressings.
Full-fat dairy: Full-fat milk, cheese, and yogurt can provide necessary saturated fats and other nutrients for hormone production.
Fatty fish: Salmon, mackerel, and sardines are excellent sources of anti-inflammatory omega-3 fatty acids.

Adequate Protein for Regulation and Repair

Protein provides the essential amino acids needed for the production and regulation of hormones. Ensuring enough protein at every meal helps stabilize blood sugar and supports overall bodily repair.

Protein-rich foods to include:

Meat and Poultry: Red meat, chicken, and fish.
Eggs: A versatile source of complete protein.
Dairy: Greek yogurt, milk, and cheese.
Plant-based sources: Tofu, tempeh, beans, and lentils.

Essential Micronutrients

Beyond the macronutrients, several vitamins and minerals are critical for menstrual health and recovery from amenorrhea.

Iron: Crucial for producing hemoglobin and oxygenating the blood. Iron deficiency can disrupt hormone balance, leading to missed or irregular periods, and is worsened by consistent blood loss. Sources include red meat, lentils, beans, and leafy greens.
Calcium and Vitamin D: Important for bone health, which can be compromised during periods of amenorrhea. Found in dairy, fortified plant-based milks, and fortified grains. Sunlight is also a primary source of vitamin D.
B Vitamins: Zinc and B vitamins, particularly folate, support hormone regulation and energy production. Leafy greens, fortified cereals, and meat are good sources.
Zinc: Necessary for follicle development and plays an anti-inflammatory role. Found in meat, dairy, and seeds.

The Role of Consistent Eating and Anti-Inflammatory Foods

Eating consistently throughout the day is as important as what you eat. Regular meals and snacks (every 3-4 hours) help keep blood sugar and energy levels stable, preventing the body from entering a stressed, low-energy state. Incorporating anti-inflammatory foods can also support hormonal balance, as inflammation is often a factor in cycle disruption, such as in conditions like PCOS.

Anti-inflammatory and gut-supporting foods:

Omega-3s: Found in fatty fish and walnuts.
Fermented Foods: Kimchi, kefir, and sauerkraut support gut health, which is linked to hormone regulation.
Herbs and Spices: Cinnamon and turmeric have anti-inflammatory and hormone-regulating properties.
Fruits and Vegetables: Berries, leafy greens, and cruciferous vegetables are rich in antioxidants and fiber, which helps eliminate excess estrogen.

A Comparison of Dietary Approaches for Period Recovery


Feature	Restrictive/Low-Energy Diet (Contributes to Amenorrhea)	Period Recovery Diet (Supports Regaining Period)
Caloric Intake	Consistently below the body's energy needs (e.g., <2000 kcal).	Consistently above the body's energy needs (e.g., min 2500 kcal).
Macronutrient Balance	Restriction or elimination of specific macronutrients, especially fats and carbohydrates.	Balanced intake of carbs (45-65%), fats (20-35%), and protein.
Healthy Fats	Avoids healthy fats, fearing weight gain; insufficient fat for hormone production.	Emphasizes healthy fats from sources like avocados, nuts, and oily fish; vital for hormone synthesis.
Carbohydrates	Limits carbs, leading to low glucose availability and hormone disruption.	Includes a mix of complex and simple carbs for steady energy and hormonal signaling.
Meal Frequency	Long gaps between meals, skipping meals like breakfast.	Regular meals and snacks (every 3-4 hours) for stable energy.
Micronutrients	Potential deficiencies in iron, calcium, vitamin D, and B vitamins.	Adequate intake of essential micronutrients through diverse, nutrient-dense foods.
Mindset	Strict food rules, fear of certain foods, focus on control.	Flexible eating, unconditional permission to eat, focusing on nourishment.

Conclusion

Regaining your period is a sign of overall health, and a targeted nutrition strategy is one of the most powerful tools for recovery, particularly from hypothalamic amenorrhea. By focusing on consistent and adequate caloric intake, embracing a balanced approach to macronutrients, and including key micronutrients, you can provide your body with the necessary resources to restore hormonal function. It's crucial to move away from restrictive food habits and embrace a mindset of nourishing your body. While dietary changes are fundamental, they are most effective when combined with other supportive strategies, such as stress reduction and adequate rest. Always consult with a healthcare provider or a registered dietitian to determine the best plan for your individual needs. Remember, recovery is a gradual process that can take weeks or months, and consistency is key.

This content is for informational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare provider regarding your health and any medical conditions. For more information on dietary management for hypothalamic amenorrhea, you can consult research and resources from organizations like the National Institutes of Health.

The Healing Power of Food: How to Eat Your Way Back to a Healthy Cycle

The Role of Macronutrients and Micronutrients

Importance of Overall Energy Intake

Macronutrient Breakdown for Recovery

Essential Vitamins and Minerals for Your Cycle

Foods to Embrace for Hormonal Health

A Comprehensive Guide on What Should I Eat to Regain My Period

Addressing the Hormonal Signaling with Diet

Conclusion: Your Nutritional Path to Cycle Restoration

Frequently Asked Questions

The single most important dietary change is to increase your overall caloric intake. When your body senses low energy availability, it shuts down reproductive function. Consuming a consistent and sufficient amount of calories signals that it is safe to resume menstruation.

Yes, for many people, low-carb diets can disrupt hormonal balance and contribute to a missing period. Carbohydrates are vital for energy and hormone regulation. Cutting them can lead to hormonal imbalances, so a balanced intake is recommended for recovery.

Focus on incorporating healthy, unsaturated fats such as avocados, nuts, seeds, and olive oil. Full-fat dairy and fatty fish are also beneficial. These fats are essential building blocks for producing the hormones needed for a regular menstrual cycle.

Yes, anemia, particularly iron-deficiency anemia, can cause amenorrhea. Low iron levels can disrupt the hormonal balance needed for ovulation and menstruation. Consuming iron-rich foods like red meat, lentils, and leafy greens is important.

Adequate protein intake is important for hormone regulation and overall body function. However, prioritize a balanced diet with sufficient carbohydrates and fats as well, as excessive protein can promote satiety and potentially crowd out other necessary macronutrients for recovery.

There is no single timeline for period recovery, as it depends on the individual and the severity of the energy deficit. It can take weeks or even months of consistent nutritional changes for your body to adjust and for your cycle to return.

While certain micronutrient deficiencies can be addressed with supplements, they are not a substitute for proper nutrition and a consistent caloric intake. Supplements should be used to support a healthy, balanced diet, not replace it. Always consult a healthcare professional before starting any supplement regimen.