When it comes to managing your period, diet plays a crucial role in alleviating the symptoms and keeping you comfortable.

While certain foods can provide relief and promote overall well-being during this time, there are also some foods that can make your period symptoms worse. In this article, we will discuss the 30 worst foods to eat when you’re on your period.

1. Fried Foods

Fried foods may be delicious, but they can exacerbate period symptoms such as bloating and cramps. These foods are typically high in unhealthy fats, which can lead to inflammation and worsen any existing discomfort during your period.

2. Processed Meats

Processed meats like sausages, hot dogs, and deli meats are often packed with preservatives, sodium, and unhealthy fats. These ingredients can increase inflammation in your body and contribute to heightened period pain and bloating.

3. Sugary Treats

Sugary treats, such as candies, cakes, and cookies, may provide temporary comfort, but they can cause a spike in blood sugar levels, leading to mood swings and energy crashes.

Opt for healthier sweet alternatives during your period to avoid these fluctuations.

4. High-Sodium Foods

Consuming foods that are high in sodium can worsen water retention and lead to bloating.

Avoid processed snacks, canned soups, and fast food, as these often contain excessive amounts of sodium that can make you feel more uncomfortable during your period.

5. Carbonated Drinks

Carbonated drinks like soda or sparkling water can contribute to bloating and gas, exacerbating the already uncomfortable symptoms of your period. Try to opt for still water or herbal teas instead to keep yourself hydrated.

6. Dairy Products

Although dairy products are a great source of calcium, they can potentially worsen menstrual cramps for some individuals. The high levels of prostaglandins found in dairy can lead to increased inflammation, resulting in heightened pain.

7. Coffee

While coffee may be essential for many in the morning, it can also increase your anxiety levels and worsen period symptoms such as irritability, breast tenderness, and cramps.

Consider switching to herbal tea or decaffeinated alternatives during your period.

8. Alcohol

Alcohol can disrupt hormone levels and interfere with your body’s ability to eliminate excess estrogen, leading to more intense and prolonged periods. It can also worsen bloating and mood swings. It’s best to avoid alcohol during your period.

9. Spicy Foods

Spicy foods can irritate your digestive system, leading to stomach upset and exacerbating any existing cramps or bloating. Avoid consuming overly spicy dishes during your period to minimize discomfort.

10. High-Fat Foods

High-fat foods, such as greasy fast food or fatty cuts of meat, can increase inflammation and make period pain more intense. Focus on consuming foods with healthy fats, such as avocados or nuts.

11. White Bread and Pasta

Refined grains like white bread and pasta lack fiber and essential nutrients, causing blood sugar spikes and energy crashes. These can worsen mood swings during your period. Opt for whole grain alternatives instead.

12. Artificial Sweeteners

Artificial sweeteners, commonly found in sugar-free drinks and snacks, can cause digestive issues and increase bloating. Try to avoid them and opt for natural sweeteners such as honey or maple syrup.

13. High-Caffeine Foods and Drinks

In addition to coffee, high levels of caffeine can also be found in energy drinks and certain teas. Excessive caffeine intake can increase anxiety, irritability, and worsen other PMS symptoms. It’s best to limit or avoid these during your period.

14. Red Meat

Red meat can contribute to inflammation and result in an increase in prostaglandin levels, making your period pain more severe. It’s better to choose lean protein alternatives like poultry, fish, or plant-based options.

15. Fried Snacks

Fried snacks like potato chips or French fries are not only high in unhealthy fats but also contain excess salt that can worsen bloating and fluid retention. Opt for healthier snacks like air-popped popcorn or veggie sticks instead.

16. High-Sugar Cereals

High-sugar cereals can cause rapid spikes in blood sugar levels, leading to energy crashes and mood swings. Choose whole grain cereals with lower sugar content to keep your energy levels stable during your period.

17. Raw Cruciferous Vegetables

While vegetables like broccoli, cabbage, and cauliflower are generally healthy, they can be harder to digest during your period due to their high fiber content. Opt for cooked or steamed versions to ease digestion and minimize discomfort.

18. Ice Cream

As much as you may crave it, ice cream and other dairy-based desserts can lead to increased inflammation and worsened period cramps. Consider healthier alternatives like frozen fruit smoothies or dairy-free ice creams.

19. High-Sugar Energy Bars

Energy bars marketed as healthy snacks often contain high amounts of added sugars. These can cause blood sugar spikes and subsequent energy crashes, which can worsen mood swings and fatigue during your period.

20. Fast Food

Fast food is often packed with unhealthy fats, sodium, and artificial additives that can exacerbate period symptoms such as bloating and cramps. Opt for homemade meals with fresh ingredients to support your overall well-being.

21. Pickles

While pickles may be a popular snack, they are high in sodium, leading to increased water retention and bloating. Limit your intake of pickles during your period to avoid exacerbating these symptoms.

22. High-Sugar Drinks

Beverages like soda, sweetened iced tea, and sugary fruit juices are loaded with added sugars, causing blood sugar spikes and energy crashes. Opt for water or herbal tea instead to stay hydrated during your period.

23. High-Salt Snacks

Snacks like pretzels, salted nuts, or chips may be tempting, but they can further contribute to bloating and water retention. Choose unsalted or lightly salted alternatives to satisfy your cravings without worsening period symptoms.

24. Commercial Baked Goods

Commercial baked goods are often made with refined grains, unhealthy fats, and excessive sugar, leading to bloating, mood swings, and energy crashes. Instead, try baking homemade treats using healthier ingredients.

25. High-Sugar Yogurts

Many store-bought yogurts marketed as healthy options contain high amounts of added sugars. Opt for plain yogurt and add your own toppings like fresh fruits or a drizzle of honey for a healthier alternative.

26. High-Salt Soups

Canned soups can be convenient, but they often contain excessive amounts of sodium. Consuming high-salt soups during your period can contribute to water retention and worsen bloating. Choose low-sodium options or make homemade soups instead.

27. Excessive Amounts of Cheese

While cheese can be a delicious addition to meals, consuming excessive amounts during your period can lead to increased inflammation and worsen menstrual cramps. Moderate your cheese intake to alleviate discomfort.

28. High-Sugar Jams and Spreads

Jams and spreads often contain significant amounts of added sugars. These can cause blood sugar imbalances and energy crashes, which can worsen mood swings and fatigue during your period. Opt for nut butter or natural fruit spreads instead.

29. Energy Drinks

Energy drinks are typically loaded with caffeine, sugar, and artificial additives. Excessive consumption can worsen PMS symptoms, disrupt your sleep, and negatively impact your overall well-being during your period.

30. Salty Snacks

Snacks like salted pretzels, chips, and salted popcorn are high in sodium, which contributes to water retention and bloating. Choose unsalted or lightly salted alternatives to satisfy your snack cravings during your period.