Everything we eat affects our bodies—including the menstrual cycle. According to Tracy Lockwood Beckerman, author of The Better Period Food Solution, certain foods can ease cramps and boost energy, while others can worsen stress and fatigue.

The good news? By making the right food choices, you can support your hormonal balance and reduce uncomfortable period symptoms. Here are 7 period-friendly foods to add to your plate:

1. Oats 

Rich in fiber and vitamin B1 (thiamine), oats help fight fatigue, stabilize mood, and support neurotransmitters in the brain. That means fewer mood swings, less irritability, and more steady energy throughout your cycle.

2. Melon 

Hydration is essential during menstruation. Along with drinking enough water, water-rich fruits like melon keep your body hydrated. Packed with vitamin B6, melon may also help ease bloating, restlessness, and anxiety.

3. Flaxseeds 

Loaded with omega-3 fatty acids, flaxseeds are anti-inflammatory and can ease cramps. They also support estrogen balance, making them a great choice during the early days of your period. Sprinkle them on yogurt, oatmeal, or smoothies.

4. Mushrooms 

A natural source of vitamin D, mushrooms can help stabilize mood and support fertility. Since low vitamin D levels are linked to hormonal imbalances, pairing sunlight with mushroom-rich meals is a simple way to boost your well-being.

5. Salmon 

Another omega-3 powerhouse, salmon also provides calcium. Its anti-inflammatory properties ease cramps, reduce muscle pain, and support bone health. Perfect for keeping your period days a little lighter.

6. Nuts & Seeds 

Magnesium-rich nuts and seeds can calm irritability and balance blood sugar. They’re easy to digest, packed with nutrients, and help prevent digestive issues while keeping you fuller for longer.

7. Dark Chocolate 

Yes, you read that right—dark chocolate can be good for you during your period! It’s high in magnesium and antioxidants, which help reduce stress and support relaxation. Just make sure it’s at least 70% cacao.

Your diet can make a big difference in how you experience your cycle. By focusing on nutrient-dense, hormone-friendly foods, you can reduce PMS discomfort, support your mood, and feel more balanced throughout your period.