Period Week Comfort Food: Easy Snacks and Meals That Help You Feel Better
When your period comes, it's normal to feel tired, crampy, bloated, or just want something cosy. Food can't fix everything, but the right snacks and meals can help you feel a bit better. Here are easy ideas, no complicated recipes.
There are no "bad" foods on your period. Cravings are normal. The tips below are about adding comfort and energy, not cutting things out.
1Iron-rich foods
Your body loses some iron when you bleed, so period week is a good time to eat foods that contain it:
- Beans, lentils and chickpeas (think chilli, hummus or a lentil soup)
- Lean red meat, chicken or fish, if you eat them
- Leafy greens like spinach or callaloo
- Eggs and breakfast cereals with added iron
Easy win
Vitamin C helps your body take in iron from plant foods. Pair beans or greens with something like orange slices, berries, tomatoes or peppers.
2Warm and cosy
Warmth can feel soothing when you're crampy. Try a bowl of soup, porridge or oatmeal with fruit, or a warm drink like ginger or peppermint tea. Pair it with a hot water bottle on your tummy and a blanket.
3Drink plenty of water
It sounds odd, but staying hydrated can help you feel less bloated. Keep a bottle nearby. Water-rich foods like cucumber, watermelon, oranges and berries count too.
4Snacks that keep you going
If you feel tired or low, regular meals and snacks help keep your energy steady:
- A banana with a spoon of peanut butter
- Yoghurt with fruit and a sprinkle of oats
- Wholegrain toast with egg or avocado
- A handful of nuts or seeds, if you're not allergic
- A few squares of dark chocolate, because sometimes comfort is the point ♡
5Fibre for happy tummies
Some people get constipation or looser poos around their period. Fruit, vegetables, oats and wholegrains, plus plenty of water, help keep things moving comfortably.
6Things some people go easy on
Everyone is different, but some people notice they feel better when they have a little less of:
- Very salty snacks, which can make bloating feel worse
- Lots of fizzy or caffeinated drinks, which can leave some people jittery or more uncomfortable
You don't have to give anything up. Notice what makes you feel good.
♡Stock your comfort shelf
Period-week comfort shelf
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0 of 8 stocked
!When to talk to a doctor
Get advice if you:
- often need a new pad or tampon every hour or two, or your periods last longer than 7 days
- feel very tired, short of breath, dizzy or look pale (these can be signs of low iron)
- have pain that stops you doing your normal things
- feel worried about food, eating or your body
Be gentle with yourself this week. ♡
Notice your own patterns
Do cravings, bloating or low energy show up at the same point each cycle? Noticing patterns can help you plan cosy meals ahead. I Know My Body lets you log symptoms and moods privately, kept only on your phone with no account. Younger readers can set it up with a parent or carer.
This guide is general information, not medical or nutrition advice. If you have allergies, a health condition, or worries about food or your period, talk to a doctor, nurse or pharmacist.
