It was the first time in my life that I came to know there are certain foods to be avoided during periods. My mother-in-law reminded me to avoid curd during my menstrual cycle. Initially, I took it lightly, but later I found that not only curd but there are also many more on the list.
Being a science student, I was not convinced until I found their scientific reasons.
The research results imply that a diet, characterized by high consumption of
sugars (chocolates, jelly, honey or jam, candies)
salty snacks (potato Chips, corn puffs, crackers, popcorn)
sweets and desserts (puddings, cakes, cookies, cream cakes or doughnuts, biscuits or wafers)
tea and coffee
fruit juices
and added fat (labeled as “snacks” pattern)
is associated with an increased risk of dysmenorrhea (painful menstruation) among young women.
Menstrual symptoms before the onset of bleeding
These are the common uncomfortable menstrual symptoms a few days before the onset of bleeding. If you do not avoid certain foods, symptoms aggravate and disrupt your life.
Abdominal cramps
| Headaches
| Crippling back pain
|
Pelvic pain
| Muscle pain
| Nausea
|
Fatigue
| Poor digestion
| Bloating
|
Diarrhea
| Tension/anxiety
| Mood swings/irritability
|
Insomnia
| Hypersomnia
| Tender/swollen breasts
|
Menstrual pain during bleeding
The uterus contracts to help expel its lining during menstruation. Prostaglandins, the hormone-like substances involved in pain and inflammation, trigger uterine muscle contractions. If the levels of prostaglandins are high, then menstrual pain during bleeding is severe.
What kind of food causes pain during the periods?
Let us see the reasons behind avoiding certain foods and preferable alternatives for a few days before the onset and during menstruation.
1. Hard to digest, heavy or fried food
The internal digestive fire is low in periods. If you consume heavy or fried food, it will not be digestible leading to heaviness, flatulence, diarrhea and constipation. For example, samosa, puri, kachori, moong daal halwa, kheer, besan ki burfi, etc. Consuming hard-to-digest food also causes high turbulence in energy and emotions.
Smart alternatives: Light food like porridge, vegetables, fruits, rice, lentils, herbs and nuts.
2. Refined Grains
There are no nutrients in them. Consuming refined grains disturbs your average blood sugar level and interferes with your regular appetite. Hence, avoid pasta, bread, burger, or noodles during periods.
Smart alternatives: Whole grains like barley, oats, wheat, buckwheat (kuttu) and rice. Millets like quinoa, kodo millet, barnyard millet (samak rice), finger millet (ragi), etc.
3. White sugar
It damages your immune system, robs your body of essential minerals, increases hyperacidity in teenagers, and causes insulin resistance, diabetes, weight gain and premature aging. For example, sweet treats, candies and pastries.
Smart alternatives: Jaggery, dates, fruit purees, honey and figs
4. Spicy and High-salted Food
Muscular cramps, water retention and bloating increase with high salt and spicy intake. We should avoid packed or canned foods, pickles, chutneys, peppers, and topping salads with table salts and salted nuts.
Smart alternatives: Be creative and try using alternatives to salt. You can make your food tasty with lemon, and different herbs (coriander, mint, basil) as toppings. Replace red chilies with green if your cravings are high.
5. High-fat food
Hormonal balance is a must during the menstrual cycle so that you have controlled bleeding. Profusely bleeding is painful and makes you uncomfortable. Fatty food increases the number of prostaglandins in your body and can make your uterus contract. The uterine contraction increases the cramping and makes you uncomfortable. For example, pizza and burgers.
Smart alternatives: Steamed veggies, Vegetable stuffed paratha, vegetable biryani, vegetable millet
6. Dairy Products
It contains a tremendous amount of arachidonic acid that increases cramps during menstruation. Saturated fat is found in many dairy items, causing irritation and inflammation and aggravating menstrual pain. Ayurveda says curd is hot and heavy in nature and increases inflammation in the body. Inflammation in your body increases Kapha and Pitta dosha. For example, milk, cheese, paneer, curd and cream.
Smart alternatives: Replace yogurt with almonds or lentils. If you still insist on dairy products, replace them with toned milk and buttermilk to ensure it is fat-free or low in fat.
Summing up on foods in periods
Whether there is menstrual pain or other symptoms, avoid inflammatory foods. Take a nutritious diet to maintain health during the menstrual period. You may visit our blog, “Food that helps in menstrual cramps,” if you want to know what to eat for period cramps. Adhere to the list of foods to eat and avoid during periods to achieve optimal physical and mental health.
The Wellness Program is a roadmap designed for a healthy body and mind.
Based on inputs by Bindu Bansal, Faculty, Project Pavitra
Written by: Pratibha Sharma
We’d love to hear from you!
Please write to us @artofliving about what you feel are the foods to avoid during menstruation.
Reference link
Major dietary patterns in relation to menstrual pain
Related link
Foods that help in menstrual cramps
FAQs on foods in period cramps
Cow’s milk is a good source of protein, calcium and nutrients like vitamin B12 and iodine. However, eating a lot of cheese and milk-based products can also cause bloating, gas, diarrhea and other discomforts. It is best to avoid milk for those few days to be safe. Women with pitta prakruti may consume milk only in moderation.
High carbs cause irritation and weakness as they fluctuate with your blood sugar levels. While craving carbohydrates during periods, first eat a bowl of green salad, assorted veggies or fruits. It will prevent you from stuffing yourself with an excess of carbs.
Processed and canned food interferes with hormones and amplifies menstrual discomfort. They are high in salt, the primary cause of bloating and water retention. Hence, it is best to avoid them during and a week before your period.
Iron - Menstruating women lose more red blood cells than their bodies can produce. Hence, they are more at risk of iron deficiency during periods.
Vitamin B12 - Prolonged bleeding reduces the thickness of the endometrium and lowers estrogen levels causing irregular bleeding and fatigue. Vitamin B12 helps create more RBCs and estrogen, which leads to endometrial proliferation and gives you energy during periods.
Even on following the correct diet, ensure portion control in your diet for easy digestion. Some researchers have found that women need a little more calories than usual during their periods. The best is to listen to your appetite.
