As a board-certified gynecologist and hormone expert, Dr. Sara Gottfried shares her insights with MyDomaine on how diet impacts menstrual discomfort. For many women, periods bring painful cramps and hormonal shifts—but certain foods can intensify these symptoms, while others provide real relief. Drawing from her extensive experience and bestselling books on hormones, Dr. Gottfried outlines key foods to skip and embrace before and during your cycle.
Love your morning caffeine? Skip coffee during your period—it can spike anxiety. Opt for soothing tea or herbal infusions instead. Alcohol is another no-go: "It triggers anxiety, mood swings, and headaches," notes Dr. Gottfried. Embrace hydrating fruit juices and veggie smoothies freely. Reintroduce coffee gradually post-period.
Cut out sugar and its substitutes a few days before your period starts, along with processed foods like white bread, microwave meals, and canned goods. Load up on fiber-rich veggies, whole-grain bread, artichokes, and lentils to stabilize blood sugar and curb cravings.
Chocolate cravings? Go dark—minimum 70% cocoa, just a few squares. "High-cocoa dark chocolate reduces cortisol, the body's stress hormone, while boosting serotonin for better mood, sleep, appetite control, and overall well-being," explains the expert. Skip milk chocolate to avoid excess sugar.
Scale back intense workouts during and after your period. Gentle options like yoga or Pilates help rebuild energy without exhaustion. "Many women feel drained, so prioritize recovery with mindful movement," advises Dr. Gottfried.
Follow these evidence-based tips to minimize menstrual pain and feel more in control—straight from a trusted hormone authority.
