Menstrual Diet: What to Eat (and Avoid) During the First Few Days
About Rustilia We know how important the relationship between nutrition and well-being is. In the first few days of their menstrual cycle, many women experience discomfort that goes beyond cramps: swelling, water retention, temporary weight gain and tiredness These are common symptoms.
In this article we will see What happens to the body in the first days of the cycle and what are the Recommended foods and those to avoid to face this moment in a more serene and energetic way.
What happens to a woman's body during the first days of her menstrual cycle?
Hormonal fluctuations
With the onset of the menstrual cycle, estrogen and progesterone levels plummet. This hormonal shift has visible and perceptible effects on the body and mood.
Water retention and swelling
The increase in prostaglandin , a substance involved in inflammatory processes, can cause Abdominal bloating, breast tenderness, and fluid retention . This is why many women feel heavier, even if they haven't changed their diet.
Temporary weight gain
In the first days of the cycle it is common to notice A weight gain of between 0.5 and 2 kg , mainly due to fluid retention and swelling. This is a temporary phenomenon that resolves spontaneously.
Slowed metabolism
Many women report feeling tired or hungry. Metabolism may slow slightly, slowing digestion and increasing sensitivity to sugars and refined carbohydrates.
That's why it's important choose light, nutrient-rich, anti-inflammatory foods that support the body naturally.
What to eat in the first days of your menstrual cycle
Foods rich in iron
Menstrual flow involves a loss of iron , important for energy and concentration.
- Spinach, chard, black cabbage
- Lentils, chickpeas, beans
- Oil seeds (almonds, pumpkin seeds)
- Whole grains
Tip: Combine them with vitamin C (e.g. lemon or orange) to improve iron absorption.
Anti-inflammatory foods
They help reduce menstrual cramps and bloating.
- Ginger and turmeric (in herbal tea or to flavor dishes)
- Blue fish (salmon, mackerel, sardines)
- Flax and chia seeds
- Raw extra virgin olive oil
Foods rich in magnesium
Magnesium promotes muscle relaxation and good mood:
- Oats
- Bananas
- Dark chocolate (minimum 70%)
- Sunflower or pumpkin seeds
Light and hydrating dishes
To combat water retention and support digestion:
- Vegetable soups
- Basmati or brown rice
- Fresh seasonal fruit
- Relaxing herbal teas (chamomile, lemon balm, fennel)
What to avoid in the first days of your period
Too salty foods
Excess salt promotes water retention and makes the swelling worse:
- Packaged snacks
- Ready meals
- Cured meats and sliced meats
Refined sugars
They cause blood sugar swings and can worsen tiredness and irritability:
- Industrial sweets
- Packaged snacks and biscuits
- Sugary drinks
Excess caffeine
Too much coffee or strong tea can increase tension, nervousness and cramps:
- Coffee over 2 cups
- Energy drink
- Black tea in large quantities
Heavy dairy products
Some women experience more bloating after consuming aged cheeses or whole milk. It's best to choose:
- Low-fat or vegetable yogurt
- Oat, almond, or soy milk
- Light fresh cheeses (in small quantities)
Rustilia's advice
Listening to your body is key. In the first days of your menstrual cycle, choose simple, natural and lightly cooked foods , even with the help of modern induction hobs, ideal for preparing soups, risottos or vegetable-based dishes quickly and without excess fat.
On ClickCucina.com you can find every week Healthy, seasonal and easy-to-prepare recipes , designed for daily well-being.
3 perfect recipes during your period:
- Detox soup with black cabbage and lentils
- Brown rice with pumpkin and flax seeds
- Cocoa-banana smoothie with oat milk