What To Eat During Your Period: The best and worst foods

Your period can bring more than menstrual bleeding. Cramps, bloating, fatigue, digestive changes, headaches, and food cravings are common experiences that may affect your appetite and energy levels. Although food cannot stop these symptoms or replace medical care, your eating habits can help support your body throughout menstruation.

So, what should you eat during your period? A balanced approach that includes iron-rich foods, protein, fibre, healthy fats, and enough fluids can help you meet your nutritional needs. Some people may also find it helpful to adjust their intake of salty foods, added sugar, caffeine, or alcohol, depending on how these affect their symptoms.

This guide explains the best foods and drinks to choose during your period, what you may want to limit, and how to make food choices based on common menstrual symptoms.

How Does Diet Affect Your Body During Your Period?

Menstruation is a normal part of the menstrual cycle, but the physical changes around this time can affect how you feel, eat, and manage your daily activities. Diet does not determine how your period will feel, but it plays a role in providing the nutrients and energy your body needs.

How Does Menstruation Affect Your Nutritional Needs?

During menstruation, the uterus sheds its lining, which leaves the body through menstrual bleeding. Because blood contains iron, people with heavy or prolonged periods may be at greater risk of iron deficiency, particularly if their dietary iron intake is low.

Your body also needs a range of nutrients throughout the menstrual cycle to support normal functions, including energy production, muscle and nerve function, and overall health. These needs are not necessarily higher during every period, but maintaining a varied diet can help you meet them.

For example, eating enough iron, protein, and other essential nutrients is especially relevant if you experience heavy bleeding or feel unusually tired during your period. However, fatigue should not automatically be attributed to menstruation. Persistent tiredness may have other causes and may need medical assessment.

Can Your Diet Influence Period Symptoms?

Some dietary habits may influence how you experience menstrual symptoms, but the effects differ from person to person. For example, a balanced eating pattern with enough fibre and fluids may support digestive health, while regularly eating very salty foods may contribute to fluid retention in some people.

Research has also explored whether nutrients such as calcium, magnesium, and omega-3 fatty acids may help with certain menstrual symptoms. However, evidence is still developing, and it is not possible to say that a particular food will reliably prevent cramps, bloating, or mood changes.

It is also important to distinguish between symptoms during menstruation and premenstrual syndrome (PMS). PMS occurs before a period begins, although some symptoms may continue into the first days of bleeding. Dietary changes that may help with PMS are not necessarily proven treatments for symptoms during menstruation.

Why Is a Balanced Diet Important During Menstruation?

A balanced diet provides a combination of nutrients that support your body during menstruation and throughout the rest of the month. Rather than focusing on one so-called period food, aim to include a variety of food groups in your meals.

A balanced eating pattern can help you:

• Maintain energy: Regular meals containing carbohydrates, protein, and healthy fats provide energy throughout the day.
• Support iron intake: Iron-containing foods help replace some of the iron lost through menstrual bleeding.
• Support digestive health: Fibre and fluids help maintain regular bowel movements.
• Meet essential nutrient needs: A varied diet provides vitamins and minerals involved in normal muscle, nerve, and metabolic functions.
• Maintain overall well-being: Consistent, balanced meals support general health beyond the days of menstruation.

Do You Need to Follow a Special Diet During Your Period?

No. Most people do not need a special diet or a strict set of food rules during menstruation. Your usual eating pattern can remain balanced and flexible, with adjustments based on your appetite, symptoms, preferences, and nutritional needs.

You may feel hungrier than usual, prefer smaller meals, or experience changes in food cravings. These changes can happen throughout the menstrual cycle. Instead of restricting foods or following an extreme diet, focus on eating regularly and choosing foods that help you feel comfortable and adequately nourished.

If you have heavy periods, ongoing digestive problems, severe pain, or persistent fatigue, changing your diet alone may not address the underlying cause.

What Are the Best Foods to Eat During Your Period?

When deciding what to eat during your period, focus on foods that provide iron, magnesium, calcium, vitamin D, omega-3 fatty acids, fibre, and protein. These nutrients support normal body functions, although eating more of a particular nutrient does not guarantee relief from menstrual symptoms.

The following food groups can help you build balanced meals during menstruation.

Which Iron-Rich Foods Should You Eat During Your Period?

Iron is essential for making haemoglobin, a protein in red blood cells that carries oxygen throughout the body. Since menstrual bleeding involves blood loss, getting enough iron is particularly important for people with heavy periods or an increased risk of iron deficiency.

Good dietary sources of iron include:

• Lean red meat: Beef and lamb provide haem iron, which the body generally absorbs more easily than plant-based iron.
• Poultry and seafood: Chicken, turkey, and some seafood contribute iron to your diet.
• Legumes: Lentils, chickpeas, and beans provide non-haem iron and are useful plant-based options.
• Leafy green vegetables: Spinach and other dark leafy greens contain iron, although the amount absorbed can vary.
• Seeds: Pumpkin seeds and sesame seeds provide iron along with other nutrients.

If you eat mostly plant-based foods, combine sources of non-haem iron with vitamin C-rich foods, such as bell peppers, citrus fruits, tomatoes, or strawberries. Vitamin C can improve the absorption of plant-based iron.

You do not automatically need an iron supplement during every period. If you experience heavy menstrual bleeding, persistent fatigue, dizziness, or other possible signs of iron deficiency, a healthcare professional can help determine whether testing or treatment is appropriate.

Can Magnesium-Rich Foods Help With Menstrual Cramps?

Magnesium supports normal muscle and nerve function, among other processes. It is sometimes discussed in relation to menstrual cramps and other period symptoms, but evidence that increasing magnesium intake reliably relieves cramps remains limited.

You can include magnesium-rich foods in your regular meals, such as:

• Pumpkin seeds and almonds
• Spinach and other leafy greens
• Black beans and lentils
• Oats and whole grains
• Dark chocolate

These foods can contribute to your overall magnesium intake and provide other nutrients. However, eating them should not be presented as a guaranteed way to prevent or stop menstrual cramps. Magnesium supplements are also not necessary for everyone and should be discussed with a healthcare professional when appropriate.

Which Foods Provide Calcium and Vitamin D?

Calcium is important for bone health, muscle contraction, and normal nerve signalling. Vitamin D helps the body absorb calcium and supports bone and muscle function.

You can get calcium from foods such as:

• Milk, yogurt, and cheese
• Calcium-fortified plant-based drinks
• Calcium-set tofu
• Kale and some other leafy green vegetables
• Certain fish eaten with their soft, edible bones, such as canned sardines

Sources of vitamin D include:

• Salmon, trout, and other fatty fish
• Egg yolks
• Fortified milk and plant-based beverages
• Fortified foods, depending on the product

Some research has examined calcium and vitamin D in relation to premenstrual symptoms, but this does not mean these foods will directly relieve symptoms during menstrual bleeding. Including suitable sources in your usual diet helps support overall nutritional needs.

Read more: Vitamin D in Canada: Foods, Supplements, and Daily Needs

Are Omega-3-Rich Foods Good for Period Health?

Omega-3 fatty acids are fats that support normal cell function and are involved in processes related to inflammation. Some research has investigated their potential role in menstrual discomfort, but the evidence is not strong enough to recommend a specific omega-3 food or dose as a treatment for period pain.

Food sources include:

• Salmon, sardines, and trout
• Mackerel
• Walnuts
• Chia seeds
• Ground flaxseed

Fatty fish provide EPA and DHA, while walnuts, chia seeds, and flaxseed contain ALA, a plant-based omega-3 fatty acid. Including these foods as part of a balanced diet can support overall health, even if their specific effect on menstrual symptoms is not guaranteed.

Why Should You Include Fruits, Vegetables, and Whole Grains?

Fruits, vegetables, and whole grains provide fibre, vitamins, minerals, and carbohydrates. These foods can support digestive health and help make meals more balanced.

Useful options include:

• Fruits: Berries, oranges, bananas, apples, and kiwi provide fibre and a range of vitamins.
• Vegetables: Broccoli, carrots, bell peppers, tomatoes, and leafy greens add fibre and micronutrients.
• Whole grains: Oats, brown rice, whole-wheat bread, and quinoa provide carbohydrates and fibre.
• Legumes: Beans, lentils, and chickpeas contribute both fibre and plant-based protein.

Fibre is particularly relevant if your bowel habits change during your period. However, if you are experiencing diarrhoea or significant bloating, increase fibre gradually and pay attention to which foods you tolerate comfortably.

Read more: How Much Fibre Do You Need Every Day?

Which Protein-Rich Foods Can Support Energy During Your Period?

Protein helps maintain and repair body tissues and contributes to normal muscle function. Including a source of protein in your meals can also make them more satisfying when combined with fibre-rich carbohydrates and healthy fats.

Consider adding:

• Eggs
• Chicken and turkey
• Fish and seafood
• Greek yogurt and other dairy products
• Tofu and tempeh
• Lentils, chickpeas, and beans
• Nuts and seeds

You do not need to eat unusually large amounts of protein during menstruation. The goal is to include suitable protein sources regularly as part of a varied eating pattern.

Quick guide: Nutrients and food sources

Read more: How Much Protein Do You Need Each Day?

What Should You Drink During Your Period?

Drinking enough fluids is important throughout the menstrual cycle. While no drink can stop menstrual bleeding or reliably eliminate cramps, choosing suitable beverages can help you stay hydrated and feel more comfortable.

How Much Water Should You Drink During Your Period?

There is no specific amount of water that everyone needs to drink during menstruation. Fluid requirements vary depending on your body size, activity level, climate, diet, and general health.

A practical approach is to drink regularly throughout the day and pay attention to thirst. Water is a suitable everyday choice, while other drinks and foods that contain water can also contribute to your fluid intake.

Staying hydrated supports normal digestion and helps prevent dehydration, which can contribute to symptoms such as headaches, dizziness, and fatigue. However, drinking extra water beyond your needs is not a proven treatment for menstrual cramps or bloating.

Can Herbal Teas Help With Period Discomfort?

Some people find warm, caffeine-free herbal teas soothing during menstruation. The warmth may feel comforting, and drinking tea can be a relaxing part of a daily routine.

Options include:

• Ginger tea: Ginger has been studied for its potential role in menstrual discomfort, but the evidence is not sufficient to treat it as a proven remedy.
• Peppermint tea: Some people find it soothing, particularly when they experience digestive discomfort.
• Chamomile tea: According to the National Institutes of Health report about The Effect of Chamomile on Pain and Menstrual Bleeding, It is commonly used as a caffeine-free drink and may help create a relaxing bedtime routine.
• Rooibos tea: This naturally caffeine-free option can be an alternative to regular tea.

Herbal products can interact with medications or may not be suitable during pregnancy or for people with certain health conditions. If you plan to use herbal supplements or concentrated preparations regularly, check with a healthcare professional or pharmacist first.

Are Electrolyte Drinks Necessary During Menstruation?

Most people do not need sports drinks or electrolyte beverages simply because they are on their period. A regular diet and adequate fluid intake usually provide the electrolytes needed for normal body functions.

Electrolyte drinks may be useful in specific situations, such as significant fluid loss from vomiting, diarrhoea, or prolonged intense exercise. However, many sports drinks contain added sugar, so they are not automatically a better choice than water.

If you have persistent diarrhoea, vomiting, or signs of dehydration, consider seeking medical advice rather than relying only on electrolyte drinks.

Is Warm Water Better Than Cold Water During Your Period?

There is no strong evidence that warm water is better than cold water for menstrual health. Both can contribute to hydration, and neither has been shown to change menstrual bleeding or reliably relieve cramps.

Choose the temperature you find most comfortable. Some people prefer warm drinks because they feel soothing, while others find cool water more refreshing. Your overall fluid intake matters more than the temperature of the water.

Read more: Period Blood Colors

What Foods and Drinks Should You Limit or Avoid During Your Period?

You do not need to eliminate specific foods just because you are menstruating. However, some people notice that certain eating habits make bloating, digestive discomfort, or other symptoms feel worse.

The most useful approach is to pay attention to your own symptoms and consider moderating foods or drinks that consistently cause discomfort.

Can Salty Foods Make Period Bloating Worse?

Foods high in sodium can contribute to fluid retention in some people. If you already experience bloating around your period, eating large amounts of salty foods may make that feeling more noticeable.

Common high-sodium choices include:

• Packaged snacks and chips
• Processed meats
• Instant noodles
• Fast food and takeaway meals
• Some canned and ready-made foods

You do not need to avoid salt completely. Instead, check food labels, moderate highly processed options, and choose less processed meals when practical.

Should You Limit Sugary Foods and Refined Carbohydrates?

Sweet foods and refined carbohydrates are not automatically harmful during menstruation. However, relying heavily on sugary snacks, sweets, sweetened drinks, and refined baked goods may leave less room in your diet for foods that provide fibre and essential nutrients.

If you experience changes in appetite or food cravings, try combining carbohydrates with protein or fibre to make meals and snacks more satisfying. For example, fruit with yogurt or whole-grain toast with eggs can provide a more balanced option than a sugary snack on its own.

There is no need to feel guilty about eating something sweet during your period. Overall eating patterns matter more than one meal or snack.

Can Caffeine Make Menstrual Symptoms Worse?

Caffeine affects people differently. Some may notice that coffee, energy drinks, or strong tea make them feel more restless, anxious, or uncomfortable, while others do not experience any noticeable change.

If you find that caffeine affects your sleep, mood, breast tenderness, or general comfort around your period, consider reducing your intake or avoiding it later in the day. You can replace some caffeinated drinks with water or caffeine-free alternatives.

There is no need for everyone to stop drinking coffee during menstruation. Your own response and total daily caffeine intake are more useful guides.

Does Alcohol Affect Your Period Symptoms?

Alcohol can affect sleep, hydration, and mood. Some people also notice that drinking alcohol makes headaches, fatigue, or other symptoms feel worse.

If you experience these effects, limiting or avoiding alcohol during your period may help you feel more comfortable. Alcohol is not a treatment for cramps or mood changes, and drinking more water does not cancel out its effects.

Should You Avoid High-Fat or Highly Processed Foods?

Not all high-fat foods are unhealthy. Foods such as nuts, seeds, olive oil, and fatty fish provide fats that are part of a balanced diet.

The foods worth moderating are those that are frequently high in saturated fat, sodium, or added sugar, such as some fried foods, fast food, packaged snacks, and heavily processed meals. Eating these foods occasionally does not mean you are doing something wrong, but relying on them regularly may make it harder to meet your nutritional needs.

Rather than following a strict list of forbidden foods, aim for a flexible eating pattern that includes a variety of minimally processed foods and allows room for personal preferences.

What Should You Eat During Your Period Based on Your Symptoms?

The best food choices during your period may depend on the symptoms you experience. Some people mainly deal with cramps, while others notice bloating, fatigue, changes in bowel habits, or stronger food cravings.

Food choices may support comfort and general nutrition, but they cannot diagnose or treat the underlying cause of persistent or severe symptoms.

What Should You Eat if You Have Menstrual Cramps?

Menstrual cramps occur when the uterus contracts to help shed its lining. Although certain nutrients have been studied for their possible role in menstrual discomfort, no specific food has been proven to stop cramps.

You can still support your overall diet by including:

• Meals with a source of omega-3 fats, such as salmon or sardines
• Magnesium-containing foods, such as nuts, seeds, and leafy greens
• Fibre-rich carbohydrates, such as oats and whole grains
• Regular, balanced meals rather than skipping meals when you feel uncomfortable

Some people find warm meals and drinks more soothing during cramps. This may improve comfort, but food temperature does not determine the severity of uterine contractions.

If cramps are severe, worsening, or interfering with daily activities, dietary changes alone may not be enough. Consider speaking with a healthcare professional to discuss possible causes and treatment options.

What Foods May Help With Period Bloating?

Bloating during menstruation can be related to hormonal changes, fluid retention, and digestive changes. The foods that feel comfortable may vary from person to person.

If you feel bloated, you may find it helpful to:

• Drink water regularly throughout the day.
• Choose smaller meals if large meals make you feel uncomfortable.
• Limit very salty packaged foods if they seem to worsen fluid retention.
• Eat fibre-containing foods in amounts you tolerate comfortably.
• Notice whether carbonated drinks or particular foods increase gas or discomfort.

Avoid suddenly increasing your fibre intake if you are already experiencing significant bloating. A gradual increase, alongside adequate fluids, may be easier for your digestive system to tolerate.

What Should You Eat if You Feel Tired During Your Period?

Some people feel more tired during menstruation, particularly when bleeding is heavy or sleep is disrupted. Eating regular, balanced meals can help provide a steady supply of energy, but persistent fatigue should not automatically be blamed on your period.

Try including:

• Iron-containing foods: Lentils, beans, lean meat, and leafy greens help provide dietary iron.
• Protein sources: Eggs, yogurt, fish, tofu, and poultry contribute to balanced meals.
• Complex carbohydrates: Oats, brown rice, and whole-grain bread provide energy and fibre.
• Fruits and vegetables: These add vitamins, minerals, and carbohydrates to your meals.

If you have heavy periods and ongoing tiredness, dizziness, shortness of breath, or weakness, speak with a healthcare professional. These symptoms may be associated with iron deficiency or other conditions that need assessment.

What Can You Eat if You Have Diarrhea or Constipation During Your Period?

Digestive changes can occur around menstruation. Some people experience looser stools, while others notice constipation. Your food choices can be adjusted based on the symptoms you have.

If you have diarrhoea:

• Choose foods that are easy for you to tolerate, such as rice, toast, bananas, or potatoes.
• Drink enough fluids to replace losses.
• Consider temporarily limiting very greasy foods if they make symptoms worse.
• Avoid foods or drinks that you know trigger digestive discomfort.

If you have constipation:

• Include fibre-containing foods such as oats, fruit, vegetables, and legumes.
• Drink enough water throughout the day.
• Increase fibre gradually rather than making a sudden large change.
• Maintain regular meals and physical activity as tolerated.

If diarrhoea or constipation is severe, persistent, or accompanied by concerning symptoms such as blood in your stool, seek medical advice rather than assuming it is caused by menstruation.

What Should You Eat if You Experience Food Cravings?

Changes in appetite and food cravings can happen before or during menstruation. You may feel like eating more often or prefer sweet, salty, or carbohydrate-rich foods.

You do not need to suppress every craving. Instead, try to maintain regular meals and include foods that provide lasting satisfaction.

For example:

• Pair dark chocolate with nuts or fruit.
• Choose oatmeal with fruit when you want something sweet.
• Have whole-grain toast with peanut butter for a filling snack.
• Combine yogurt with berries or other fruit.
• Include a satisfying source of protein in your main meals.

Cravings are not a sign that you lack willpower. If changes in appetite feel extreme, distressing, or interfere with daily life, it may be useful to discuss them with a healthcare professional.

Do You Need Supplements During Your Period?

Supplements are sometimes discussed as a way to support menstrual health, particularly when it comes to iron, magnesium, calcium, vitamin D, and omega-3 fatty acids. However, not everyone needs supplements during their period. For most people, a varied diet can provide many of the nutrients needed for general health.

Whether you need a supplement depends on your diet, health history, symptoms, and whether you have a confirmed nutritional deficiency. Taking supplements without a clear reason may not improve period symptoms and, in some cases, can cause unwanted effects.

Can You Get Enough Iron From Food During Menstruation?

Many people can meet their iron needs through food by regularly including sources such as lean meat, poultry, seafood, lentils, beans, and fortified cereals. Combining plant-based iron sources with vitamin C-rich foods can also help improve iron absorption.

However, dietary iron may not be enough for everyone. People with heavy menstrual bleeding, restrictive diets, or certain medical conditions may be more likely to develop iron deficiency.

If you have persistent fatigue, weakness, dizziness, or shortness of breath, a healthcare professional may recommend blood tests to check your iron status. Iron supplements may be appropriate when a deficiency is identified, but taking them unnecessarily can cause constipation, nausea, and other digestive problems.

Should You Take Magnesium or Calcium Supplements for Period Symptoms?

Magnesium and calcium are important minerals involved in normal muscle, nerve, and bone function. Some studies have explored whether these nutrients may help with menstrual discomfort or premenstrual symptoms, but the evidence is not conclusive enough to recommend supplements for everyone.

Before considering a supplement, check whether your usual diet includes foods such as:

• Magnesium: Nuts, seeds, legumes, leafy greens, and whole grains.
• Calcium: Milk, yogurt, cheese, calcium-fortified plant drinks, and calcium-set tofu.

If you are considering magnesium or calcium supplements, discuss the appropriate amount with a healthcare professional, especially if you have kidney problems, take regular medication, or use other supplements. Excessive intake can cause side effects and may interfere with the absorption or effectiveness of certain medications.

Can Vitamin D or Omega-3 Supplements Help?

Vitamin D supports calcium absorption and bone health, while omega-3 fatty acids play a role in normal cell function. Both nutrients have been studied in relation to menstrual health, but research does not establish that supplements reliably relieve period pain or other menstrual symptoms.

You may be able to get these nutrients through foods such as:

• Vitamin D: Fatty fish, egg yolks, and fortified foods.
• Omega-3 fatty acids: Salmon, sardines, trout, walnuts, chia seeds, and ground flaxseed.

Some people may need vitamin D or omega-3 supplements because of their dietary pattern, health conditions, or nutritional status. However, the right approach depends on individual needs. Supplements should not be treated as a replacement for medical assessment when menstrual symptoms are severe or persistent.

When Should You Talk to a Healthcare Professional Before Taking Supplements?

It is a good idea to seek professional advice before starting a supplement if you:

• Have heavy or prolonged menstrual bleeding.
• Experience ongoing fatigue, dizziness, or weakness.
• Take prescription medication or several supplements.
• Have a chronic health condition, including kidney or liver disease.
• Are pregnant, breastfeeding, or planning a pregnancy.
• Are considering high-dose iron, magnesium, vitamin D, or other supplements.

A healthcare professional can help determine whether you need testing, whether a deficiency is present, and which supplement or dose may be appropriate. Avoid combining several products with overlapping ingredients, as this can lead to excessive intake.

When Should You See a Doctor About Period Symptoms?

Changes in appetite, mild cramps, and some bloating can occur during menstruation. However, severe pain, unusually heavy bleeding, or persistent symptoms should not automatically be considered a normal part of having a period.

Although balanced nutrition can support general health, it cannot address every cause of menstrual discomfort. Medical assessment may help identify conditions that need specific treatment.

When Is Menstrual Pain More Than Normal Period Discomfort?

Mild to moderate cramps are common during menstruation. However, pain that is severe, gets worse over time, or interferes with work, school, sleep, or everyday activities deserves medical attention.

Consider seeking an assessment if you experience:

• Menstrual pain that does not improve with usual self-care measures.
• Pain that becomes progressively worse over several cycles.
• Pelvic pain outside your menstrual period.
• Pain during sex, urination, or bowel movements.
• New or unusual menstrual pain that differs from your typical symptoms.

Conditions such as endometriosis, adenomyosis, uterine fibroids, and pelvic infections can cause menstrual or pelvic pain. A healthcare professional can assess your symptoms and determine whether further investigation is needed.

Medication Options for Menstrual Cramps

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, are commonly used to relieve menstrual cramps. They work by reducing the production of prostaglandins, substances involved in uterine contractions and menstrual pain. However, these medications are not suitable for everyone and may cause side effects, particularly in people with certain stomach, kidney, or cardiovascular conditions. A healthcare professional or pharmacist can help determine whether they are appropriate for you.

Avee Health provides medication guides to help you understand common medications, their uses, and safety considerations. You can explore its guides to ibuprofen and naproxen before discussing suitable pain relief options with a healthcare professional.

Can Heavy Periods Increase Your Risk of Iron Deficiency?

Yes. Heavy menstrual bleeding can lead to ongoing iron loss, which may increase the risk of iron deficiency and, in some cases, iron-deficiency anaemia.

Signs that may suggest a problem include:

• Feeling unusually tired or weak.
• Dizziness or lightheadedness.
• Shortness of breath during everyday activities.
• Headaches or difficulty concentrating.
• Noticeable paleness or a racing heartbeat.

Heavy bleeding may involve soaking through a pad or tampon every hour for several consecutive hours, needing to use multiple menstrual products at once, or bleeding for longer than seven days. These patterns are worth discussing with a healthcare professional.

If bleeding is very heavy and you feel faint, have severe weakness, or experience shortness of breath or chest pain, seek urgent medical care.

When Should You Seek Medical Advice for Persistent Fatigue or Dizziness?

Feeling tired during your period can happen, but persistent or significant fatigue should not be dismissed as a normal menstrual symptom. It may be related to heavy bleeding or iron deficiency, but other causes can include sleep problems, thyroid conditions, nutritional deficiencies, and other health concerns.

Seek medical advice if fatigue or dizziness:

• Continues after your period ends.
• Happens repeatedly across several menstrual cycles.
• Affects your ability to complete everyday activities.
• Occurs alongside heavy bleeding, shortness of breath, or a racing heartbeat.
• Is accompanied by fainting or significant weakness.

If you are concerned about ongoing symptoms, Avee Health's Telehealth service provides an option to discuss your concerns with a healthcare professional in British Columbia and understand whether further assessment may be appropriate. Severe symptoms, fainting, chest pain, or significant breathing difficulties require urgent in-person or emergency care rather than a routine telehealth appointment.

When Might You Need a Gynecologist or Specialist?

A gynecologist may be helpful when menstrual symptoms are severe, persistent, unusual, or do not improve with initial management. You may also need specialist assessment if a healthcare professional suspects an underlying reproductive or pelvic health condition.

A specialist may evaluate concerns such as:

• Severe or worsening menstrual pain.
• Heavy, prolonged, or irregular bleeding.
• Persistent pelvic pain.
• Suspected endometriosis, adenomyosis, or uterine fibroids.
• Menstrual symptoms that significantly affect your quality of life.

Depending on your symptoms and initial assessment, a healthcare professional may recommend blood tests, a pelvic ultrasound, or other investigations. If specialist care is appropriate, Avee Health's Specialist Referral service can help patients explore referral options.

Conclusion

Knowing what to eat during your period can help you make choices that support your nutritional needs and overall well-being. A varied diet with enough iron, protein, fibre, healthy fats, and essential vitamins and minerals is a practical starting point. Drinking enough water and noticing how your body responds to certain foods may also help you feel more comfortable.

You do not need to follow strict food rules or eliminate entire food groups during menstruation. Focus on balanced meals, adjust your choices to your symptoms, and remember that severe pain, heavy bleeding, or persistent fatigue may need medical assessment rather than dietary changes alone.

If you need help understanding menstrual symptoms or exploring appropriate healthcare options, Avee Health helps people in British Columbia access healthcare services.