— Relieve cramps and bloating with these menstruation-friendly foods!

Help yourself feel better during your menstruation cycle with natural solutions to cramping, bloating, and moodiness with these must have foods for your menstrual diet.

1. Whole Grains

Menstrual Cycle Food - Whole Grains

Whole grains are important throughout the month, but provide many benefits to women during their menstruation cycle. Eat things like oats and whole wheat to provide your body with lots of B-complex vitamins and vitamin E which all help with mood swings and fatigue. They’re also useful eaten one hour before bed to help with PMS.

2. Pineapple

Menstruation Friendly Foods

Manganese is another important nutrient for having a healthy menstruation cycle, and pineapple just so happens to be packed full of the stuff. Women who have a sufficient intake of manganese have decreased menstrual flow, which is a really good thing. Pineapple also contains an enzyme known as bromelain that helps in relaxing muscles.

3. Legumes

Menstrual Cylce Diet - Legumes

Beans, lentils, chickpeas, split peas, and other legumes are an excellent choice for lunch or dinner while you’re having your period. Legumes are high in fiber which helps with congestive problems and alleviates water retention by ridding the body of excess fluids. They’re also high in B vitamins which are great for menstrual symptoms.

4. Yogurt

Yogurt in Menstrual Period Diet

There are many benefits to eating yogurt during your menstruation cycle. Of course, the bacterial cultures (all good!) in yogurt help to regulate your gastrointestinal system, but yogurt is also high in calcium which helps to reduce menstrual pain and discomfort. Just don’t eat too much dairy since it all has arachidonic acids which can contribute to cramping.

5. Broccoli and Kale

Broccili During Periods

These super foods are high in antioxidants and loaded with vitamins. But they also contain a lot of calcium which is important for women’s health and helpful for mitigating menstrual pain.

6. Miso, Shoyu, or Tamir

Menstrual Cycle Food - Soy Bean Products

These fermented soy bean products are used to make all sorts of Asian dishes that are delicious and healthy. And the best news is that they can be used in traditional recipes, too, as salt alternatives. And that’ll help with any water retention issues you may be having. Good news.

7. Flaxseed Oil

Flaxseed Oil - Food During Periods

High in omega fatty acids (EFAs), flaxseed oil is a wonderful choice for women going through their periods. EFAs help in the formation of prostaglandins, which in turn help to ease cramps.

8. Water

Water During Menstrual Period

Above all else, be sure that you’re drinking enough water during your menstruation cycle. Water amazingly is what you need to ingest in order to fight bloating and fluid retention which cause aching pains, cramping, and other menstruation symptoms. If you don’t drink enough, your body may overcompensate by retaining fluids.