What diet to get your period back? A complete nutritional approach

October 21, 2025 •

5 min read

According to one study, low energy availability can be a key driver of irregular or absent periods, even in individuals who are not underweight. For those struggling, understanding what diet to get your period back is the first step toward restoring hormonal balance and reproductive health.

Quick Summary

A diet for restoring menstruation focuses on achieving energy balance by consuming sufficient calories from balanced macronutrients, especially healthy fats and complex carbohydrates. It addresses common nutritional triggers like inadequate intake, micronutrient deficiencies, and hormonal imbalances linked to conditions like PCOS and high stress.

Key Points

Increase Overall Energy Intake: Consuming sufficient calories is critical, especially for those with low energy availability or FHA, signaling to the body that it is safe to resume reproductive function.
Balance Macronutrients: A balanced diet including healthy fats, complex carbohydrates, and lean proteins is essential for hormonal synthesis and regulation; avoid restrictive diets.
Prioritize Healthy Fats: Hormones like estrogen and progesterone are built from dietary fats, so ensure adequate intake from sources like avocado, nuts, and fatty fish.
Focus on Micronutrients: Ensure you get enough iron, zinc, B vitamins, and vitamin D, as deficiencies in these can contribute to menstrual irregularities.
Address Underlying Causes: Tailor your diet to the root cause, whether it's low energy availability (eat more) or PCOS (focus on blood sugar control and anti-inflammatory foods).
Incorporate Lifestyle Changes: Manage stress, ensure adequate sleep, and moderate intense exercise to support a healthy hormonal environment.

The Core Problem: Energy Balance and Hormonal Function

Your menstrual cycle is a sophisticated, energy-intensive process that relies on a consistent energy supply to function properly. When your body senses a state of low energy—whether from undereating, over-exercising, or a combination of both—it enters a state of conservation mode. The reproductive system is deemed a “non-essential” function and is shut down to preserve energy for basic survival. This is a primary cause of functional hypothalamic amenorrhea (FHA), where the brain, specifically the hypothalamus, suppresses the hormones needed for ovulation. The right nutritional strategy aims to signal to your body that it is safe to resume regular reproductive function.

The Macronutrient Blueprint for Restoring Your Cycle

Successfully rebooting your cycle requires a balanced intake of all three macronutrients: carbohydrates, fats, and protein. Restrictive diets that cut out entire food groups can worsen the issue.

Complex Carbohydrates: Your body's preferred energy source. Adequate carbohydrate intake is essential for regulating the hormones leptin and thyroid hormone, which signal to the brain that there is enough energy for reproduction. Prioritize slow-digesting, high-fiber sources to maintain stable blood sugar levels. Examples include whole grains, root vegetables, legumes, and fruits.
Healthy Fats: The building blocks of hormones. Hormones like estrogen and progesterone are synthesized from cholesterol, which is derived from fat. Under-eating fats is a common reason for a missing period. Include sources of monounsaturated and polyunsaturated fats, like avocados, nuts, seeds, and extra virgin olive oil. Omega-3 fatty acids, found in fatty fish like salmon, are particularly beneficial for reducing inflammation and supporting hormonal balance.
Lean Proteins: Crucial for tissue repair and hormone production. Protein provides the amino acids needed to build and regulate hormones. A consistent intake helps stabilize blood sugar and provides a steady source of energy. Opt for lean meats, poultry, fish, eggs, and plant-based options like tofu, lentils, and beans.

Essential Micronutrients for Menstrual Health

Beyond macronutrients, specific vitamins and minerals play a critical role in hormonal regulation and reproductive health. Nutrient deficiencies can disrupt your cycle.

Iron: Crucial for oxygenating the blood and preventing anemia, especially important to replenish lost iron once your cycle returns. Found in red meat, lentils, beans, and leafy greens.
Zinc: Helps regulate hormones and supports follicle development. Found in meat, dairy, legumes, and seeds.
B Vitamins (especially B6 and Folate): Support progesterone production and overall hormonal regulation. Folate is found in leafy greens, eggs, and fortified grains.
Vitamin D: Essential for metabolism and ovulation. Get it from sunlight, fatty fish, or fortified foods.

Targeted Dieting for Specific Conditions

The optimal diet can differ slightly depending on the underlying cause of a missed period. Here are two common scenarios:

Restoring a Period After Hypothalamic Amenorrhea (HA)

FHA is typically caused by low energy availability. The path to recovery requires a clear message to the body that energy is no longer scarce. Strategies include:

Increase Overall Calorie Intake: For many with FHA, consuming a minimum of 2500 calories per day is recommended to signal safety to the body. This may need to be higher depending on your activity level.
Reduce High-Intensity Exercise: Excessive exercise contributes to the energy deficit. Temporarily shifting to lower-intensity activities like yoga or walking can help restore energy balance.
Eat Frequently: Aim for three balanced meals and 2-3 snacks daily to provide a consistent fuel supply.

Managing a Period with Polycystic Ovary Syndrome (PCOS)

PCOS-related amenorrhea often involves insulin resistance and inflammation. The dietary focus is on stabilizing blood sugar and reducing inflammation.

Adopt a Low-Glycemic Diet: Prioritize complex carbohydrates and fiber, which help regulate insulin levels. Avoid refined carbohydrates and excessive sugar, which can cause blood sugar spikes.
Manage Inflammation: Omega-3 rich foods like fatty fish and anti-inflammatory spices like turmeric can be beneficial.
Balanced Meals: Combine protein, fat, and fiber-rich carbohydrates at every meal to control blood sugar and improve insulin sensitivity.

Comparison of Dietary Factors for Period Restoration


Dietary Component	Benefits for Period Restoration	Food Examples
Healthy Fats	Supports hormone synthesis (estrogen, progesterone); reduces inflammation; improves insulin sensitivity.	Avocados, nuts, seeds (flax, chia), olive oil, fatty fish (salmon).
Complex Carbs	Provides sustained energy; regulates thyroid and leptin hormones; provides fiber for gut health.	Oats, brown rice, sweet potatoes, whole-grain bread, legumes.
Lean Proteins	Supplies amino acids for hormone production; stabilizes blood sugar levels; supports tissue repair.	Chicken, fish, eggs, tofu, lentils, beans.
Iron	Prevents anemia; supports blood health, especially after menstruation resumes.	Red meat, spinach, lentils, fortified cereals.
Vitamin D	Regulates metabolism and ovulation.	Fatty fish, fortified dairy/plant milks, sunlight.
B Vitamins	Supports progesterone production; aids energy and stress management.	Eggs, fish, leafy greens, legumes, whole grains.

Practical Steps to Implement Your Diet

Eat Regular Meals: Aim for three meals and two snacks daily. Consistency is key for regulating hormonal rhythms and energy levels.
Embrace All Macronutrients: Stop restricting carbs or fats. Your body needs them all for proper function.
Prioritize Nutrient-Dense Foods: Focus on whole, unprocessed foods like fruits, vegetables, and whole grains.
Limit Inflammatory Foods: Reduce intake of processed foods, refined sugars, and excessive caffeine and alcohol, which can cause blood sugar spikes and inflammation.
Manage Stress and Rest: Chronic stress elevates cortisol, suppressing reproductive hormones. Incorporate stress-reducing activities like meditation and ensure you get adequate sleep.

Conclusion

Changing your diet to restore a missing period is a holistic process that goes beyond just adding specific foods. It is about creating a consistent, nourishing environment for your body to thrive. By focusing on adequate calorie intake, a balance of healthy macronutrients, and key micronutrients, you can provide the physiological signals your body needs to restart its reproductive functions. Remember that restoring your cycle takes time and patience, and consistent effort is key. For those with underlying medical conditions like PCOS or a history of disordered eating, working with a healthcare professional or registered dietitian is highly recommended to create a personalized, safe, and effective plan. For more information on health conditions affecting menstruation, the American College of Obstetricians and Gynecologists (ACOG) is a reliable resource..

Disclaimer: The content provided is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional for specific guidance regarding your health.

Frequently Asked Questions

While it is always best to consult a doctor, dietary factors are often to blame if you have been restricting calories, losing a significant amount of weight, or engaging in intense exercise. Low body weight and energy deficits are primary causes of missed periods, or amenorrhea.

For many with functional hypothalamic amenorrhea (FHA), weight gain is necessary to restore menstruation, as the body needs to reach a certain energy threshold. However, even for those not visibly underweight, a low energy availability state can stop a cycle, and increasing calorie intake is the priority.

There is no exact timeline, as every individual's body responds differently. It can take several weeks or even months of consistent effort to see results. Patience and consistency are key.

Chronic stress increases cortisol, which suppresses reproductive hormones. A balanced diet provides a steady energy supply, preventing the body from perceiving additional stress. Certain foods and nutrients, along with stress management techniques, can support hormonal balance.

It is generally recommended to limit or avoid processed foods, high sugar, refined carbohydrates, and excessive alcohol and caffeine. These can trigger insulin spikes and inflammation, disrupting hormone levels.

Some research suggests that certain herbs and supplements, like cinnamon, turmeric, and some micronutrients, can aid in managing period symptoms or regularity. However, their effectiveness varies, and it's essential to consult a doctor or dietitian before taking any supplements to ensure they are appropriate for your specific situation.

Excessive or intense exercise can contribute to low energy availability, especially if you aren't fueling properly. For recovery, it is often recommended to reduce the intensity and volume of exercise, opting for gentler activities like yoga and walking until your cycle returns.