What Kind of Fruit Should I Eat on My Period?

January 10, 2026 •

3 min read

According to a study published in BMC Women's Health, women who followed a diet rich in fruits and vegetables experienced fewer period-related cramps and discomfort. This makes many wonder, what kind of fruit should I eat on my period to experience similar relief?

Quick Summary

This article explores the best fruits to consume during menstruation to help alleviate common symptoms. Learn how high-water-content fruits, antioxidant-rich berries, and potassium-packed bananas can provide natural relief from cramping, bloating, and fatigue.

Key Points

Hydrating Fruits: Watermelon and citrus fruits help combat bloating and headaches associated with dehydration during your period.
Fatigue Fighters: Iron-rich dried fruits like raisins and figs, along with Vitamin C-packed berries, can help replenish iron levels and boost energy.
Cramp Relief: Bananas and avocados provide potassium and magnesium, essential minerals for relaxing muscles and easing painful menstrual cramps.
Anti-Inflammatory Options: Pineapple, with its bromelain enzyme, has anti-inflammatory properties that can help soothe menstrual pain.
Craving Curbing: Naturally sweet fruits like berries and bananas can satisfy sugar cravings without the negative effects of refined sugars, preventing mood and energy crashes.
Overall Wellness: A diet rich in fruits provides essential nutrients, fiber, and antioxidants that support hormonal balance and reduce general PMS symptoms.

Why Fruit is Your Friend During Your Period

During menstruation, your body undergoes significant hormonal fluctuations, which can lead to a range of uncomfortable symptoms, including cramping, bloating, fatigue, and mood swings. What you eat, and especially the fruit you choose, can play a powerful role in managing these effects. Fruits provide essential vitamins, minerals, fiber, and hydration that your body needs during this sensitive time. Instead of reaching for sugary processed snacks that can worsen inflammation and blood sugar spikes, turning to nature's candy is a healthier, more effective strategy.

Fruits for Fighting Fatigue and Boosting Iron

Menstrual bleeding can cause a drop in iron levels, leading to fatigue and low energy. Incorporating iron-rich fruits can help replenish these stores. Foods high in Vitamin C are particularly helpful as they enhance the body's absorption of non-heme iron (the type found in plants). Apples, for example, are a good source of iron and fiber, which also helps with digestion.

Berries: Strawberries, raspberries, and blueberries are packed with iron and Vitamin C. They also contain potent antioxidants that help reduce inflammation associated with period pain.
Dried Fruits: Dried figs, raisins, and dates are surprisingly good sources of iron. A small handful can provide a quick, nutrient-dense energy boost.
Watermelon: While not a significant source of iron, its high water content and natural sugars combat fatigue and help you stay hydrated, which is crucial for fighting off dehydration headaches.

Fruits for Reducing Bloating and Water Retention

Many people experience bloating during their period due to hormonal changes that cause water retention. Water-rich and high-fiber fruits can help combat this by promoting healthy digestion and flushing out excess fluid.

Watermelon: With its high water content, watermelon is an excellent choice for rehydration, which paradoxically helps reduce water retention.
Citrus Fruits: Oranges, lemons, and limes are rich in Vitamin C and fiber, which aid digestion. Adding a slice of lemon to your water can help with hydration and bloating.
Bananas: These are a fantastic source of Vitamin B6 and potassium, which help regulate fluid balance and can significantly reduce bloating and muscle cramps.

Fruits for Soothing Cramps and Mood Swings

Menstrual cramps are caused by uterine contractions triggered by prostaglandins, inflammatory compounds produced by the body. Certain fruits contain anti-inflammatory properties that can help reduce this pain. Magnesium, found in many fruits, also helps relax uterine muscles.

Pineapple: This tropical fruit contains bromelain, an enzyme with anti-inflammatory properties that can help relieve muscle aches and bloating.
Avocado: While technically a fruit, avocado is rich in healthy fats, magnesium, and potassium. Magnesium is crucial for muscle relaxation, and its healthy fats can help regulate hormones.
Papaya: This fruit contains carotene, which can help stimulate estrogen and regulate your cycle.

Fruit Comparison Table


Feature	Watermelon	Banana	Pineapple	Avocado
Best For	Hydration & Bloating	Cramps & Fatigue	Inflammation	Hormonal Balance
Key Nutrient	High water content, Vitamin A & C	Potassium, Vitamin B6, Magnesium	Bromelain, Vitamin C	Healthy Fats, Magnesium
Texture	Refreshing, Juicy	Soft, Creamy	Sweet, Tangy	Creamy, Buttery
Benefit	Reduces water retention, curbs sugar cravings	Eases muscle cramps, boosts mood	Anti-inflammatory properties	Regulates hormones, supports muscle function

How to Incorporate More Period-Friendly Fruit into Your Diet

Start Your Day with a Smoothie: Combine bananas, berries, and a handful of spinach for an iron and magnesium-rich breakfast. Add some flaxseed for extra omega-3s.
Pack a Fruit Snack: Carry dried fruits like figs or raisins for a quick energy boost during a midday slump. Pair them with nuts for sustained energy.
Hydrate with Infused Water: Add slices of watermelon, cucumber, and lemon to your water bottle to encourage more hydration throughout the day.
Enjoy a Dessert Alternative: Instead of ice cream or baked goods, which are high in refined sugar, opt for a bowl of fresh berries or a few squares of dark chocolate for a healthier treat.

Conclusion

Choosing the right fruits during your period can make a significant difference in managing discomfort and supporting your body's nutritional needs. By prioritizing options rich in water, antioxidants, magnesium, and iron, you can naturally combat symptoms like bloating, fatigue, and cramping. Hydrating fruits like watermelon and citrus, potassium-packed bananas, and anti-inflammatory pineapple are all excellent choices. For personalized dietary advice or to address persistent symptoms, consulting a healthcare professional is always recommended.

Flo.health is an excellent resource for general menstrual health information.

Frequently Asked Questions

Bananas are excellent for cramps because they are rich in potassium and Vitamin B6, which help relieve muscle spasms and reduce water retention that can worsen pain.

Yes, pineapple contains bromelain, an enzyme with anti-inflammatory properties that can help reduce the inflammation and muscle aches associated with menstrual pain.

Absolutely. Berries like strawberries and blueberries are rich in antioxidants, fiber, and Vitamin C, which can help combat inflammation and period pain.

Watermelon has a very high water content, which helps keep you hydrated and reduces bloating. Its natural sugars can also provide a healthy energy boost.

Yes, dried fruits like figs and raisins are concentrated sources of iron. Since iron levels can drop during menstruation, consuming these can help combat fatigue and low energy.

No specific fruit needs to be avoided, but it's best to limit fruit juices with high added sugar, which can cause blood sugar spikes and crashes. Stick to whole, fresh fruit instead.

Yes, avocado is a great choice. It is rich in healthy fats, potassium, and magnesium, all of which support hormonal balance and help soothe muscle cramps.