Hong Kong dietitians and Traditional Chinese Medicine practitioners reveal the science-backed foods that ease menstrual cramps, stabilize mood, and replenish lost nutrients—plus the culprits that make symptoms worse.
For millions of women in Hong Kong and beyond, the monthly arrival of menstruation brings more than just inconvenience. From debilitating cramps and bloating to mood swings, fatigue, and acne breakouts, the symptoms can disrupt work, social life, and overall well-being. While rest is essential, experts emphasize that diet plays a pivotal role in how the body navigates this natural cycle. Nutritionists, endocrinologists, and Traditional Chinese Medicine (TCM) practitioners have weighed in with a comprehensive guide to what women should—and should not—eat during their period to minimize discomfort and support recovery.
The Science Behind Period Nutrition
During menstruation, the body loses blood and essential nutrients like iron, while hormonal fluctuations can trigger inflammation, water retention, and mood instability. According to Hong Kong-based dietitian Ricky Chang, strategic food choices can counteract these effects. “The right nutrients can reduce prostaglandins, which cause uterine contractions and pain, while also stabilizing blood sugar and mood,” he explains.
17 Foods to Embrace During Your Period
Hydration and Natural Sugars
Water tops the list. Dehydration can worsen dizziness and fatigue, so aim for at least eight glasses daily. Avoid caffeinated beverages like coffee, which act as diuretics and can exacerbate fluid loss.
Fruits offer natural sugars that provide energy without the crash of refined sweets. Dr. Yuen Mei Yan, an endocrinologist, advises eating fruit between meals rather than with main dishes to prevent sharp blood sugar spikes.
Dried fruits such as raisins, dates, and figs are concentrated sources of iron, helping combat the fatigue that often accompanies blood loss.
Anti-Inflammatory Powerhouses
Dark leafy greens—including spinach, kale, and broccoli—are rich in vitamins A and E, which fight inflammation. Their magnesium content helps stabilize mood and reduce anxiety, while iron addresses tiredness and dizziness, according to dietitian Ricky Chang.
Ginger tea can alleviate nausea and muscle aches thanks to its anti-inflammatory properties. TCM practitioners note that ginger’s warming nature helps dispel internal cold, which is believed to contribute to menstrual pain.
Turmeric contains curcumin, a potent anti-inflammatory compound. A 2015 Iranian study found that curcumin supplementation significantly improved premenstrual syndrome symptoms.
Protein and Healthy Fats
Chicken breast provides iron, protein, and B vitamins that sustain energy and stabilize mood. Aim for a portion the size of your palm.
Fatty fish like salmon and tuna are rich in omega-3 fatty acids. A 2014 Italian study linked omega-3s to reduced depressive symptoms, while a 2012 Iranian trial found that omega-3 supplements decreased menstrual pain and the need for ibuprofen.
Pork liver is exceptionally high in iron and vitamin A, making it a potent choice for replenishing blood loss, according to Chang.
Nuts such as cashews and walnuts supply healthy fats that support hormone regulation, says senior nutritionist Arlene Ng.
Dark chocolate (70–85% cocoa) delivers iron and magnesium—100 grams provides 67% of the daily iron requirement and 58% of the magnesium needed, helping combat fatigue and stabilize mood.
Quinoa offers fiber, protein, iron, and magnesium with a low glycemic index, keeping you full and energized.
Flaxseed oil is rich in omega-3s and may reduce prostaglandin production, thereby easing cramps, Chang notes.
Legumes provide plant-based protein, iron, and B vitamins, making them ideal for vegetarians. Homemade soy milk is another excellent option.
Tofu is low in calories yet packed with protein, iron, magnesium, and calcium.
Avocado delivers healthy fats that support hormone balance, though its high calorie content means half an avocado per day is sufficient.
The Warmth Factor
TCM practitioner Dr. Yeung Ming Ha recommends eating warm, cooked foods to support liver function and nourish blood and energy. Senior nutritionist Arlene Ng agrees, suggesting warm soups with noodles or rice to soothe the uterus and improve circulation.
8 Foods to Avoid During Menstruation
High-sodium foods like sausages, instant noodles, and ham can worsen bloating and water retention.
Refined sugars in cakes, ice cream, and white sugar cause rapid blood sugar spikes followed by crashes, which can trigger hunger and mood swings.
Caffeine from coffee and tea can accelerate iron loss, warns Ng.
Alcohol dehydrates the body, potentially causing headaches, bloating, and nausea.
Spicy foods irritate the stomach and may lead to diarrhea or cramping, especially for those with sensitive digestive systems.
Fried foods are high in unhealthy fats that are difficult to digest, increasing fatigue and potentially triggering acne.
Red meat, while rich in easily absorbed iron, also contains high levels of prostaglandins, which can intensify uterine contractions and worsen cramps and diarrhea.
Cold foods and drinks should be avoided, according to TCM practitioner Dr. Chui Chak Cheong. For those with a cold constitution, pears, watermelon, yogurt, and ice cream can create internal coldness that impedes smooth menstrual flow.
A Simple Recipe for Relief
Senior nutritionist Arlene Ng recommends a homemade egg and seaweed udon soup as a soothing meal. Use just half a teaspoon of miso as a base to keep sodium low, and add eggs and seaweed for high-quality protein that helps ease cramps.
The Bottom Line
What you eat during your period can significantly influence how you feel. By prioritizing iron-rich foods, anti-inflammatory ingredients, and warm meals—while steering clear of salt, sugar, caffeine, and cold items—you can support your body through its natural cycle. For persistent or severe symptoms, consult a healthcare professional for personalized advice.