fruits during periods

Best Fruits to Eat During Your Period

"Let food be thy medicine and medicine be thy food." - Hippocrates.

When it comes to women's health, eating right during your period is super important. Your bodies go through changes every month, so giving them the proper kind of food is extremely essential. 

Fruits are great warriors for your body during your period! They can help make those cramps and tired feelings better and keep your hormones happy. In this comprehensive guide, we're going to talk about which fruits are the best to eat when you're on your period, and how they are beneficial. 

Let’s get started.

Nutritional Needs During Periods

Your body undergoes changes during the menstrual cycle, and it requires extra support to remain healthy and strong. That's the role that nutrition plays! Eating the right kind of fruits can help you feel better during your menstrual cycle. 

Iron, calcium, vitamins, and fiber are among the nutrients your body requires to function properly. These nutrients are designed to maintain your energy levels and help your body replace what it loses during menstruation.

Benefits of Eating Fruits During Periods

Eating fruits during your period can be incredibly beneficial. Fruits are packed with essential vitamins and minerals that your body needs, such as vitamin C, potassium, and antioxidants. During your menstrual cycle, these nutrients can assist your body maintain immune system health and restore its resources, keeping you feeling resilient and powerful. 

Adding to that, fruits contain a lot of fiber, which helps with digestion and helps avoid constipation, which is a typical problem during menstruation. Also, the natural sugars in fruits provide you a rapid energy boost that helps you fight off weariness and maintain your focus and alertness for the entire day.

Numerous fruits include anti-inflammatory qualities that can ease menstrual cramps and reduce bloating, giving you much-needed respite during your period. 

Last but not least, fruits’ high water content helps keep you feeling hydrated and revitalized while fending off dehydration.

Best Fruits to eat during Periods

Here is the list of fruits that are beneficial during periods.


There are several reasons to eat mangoes during periods. Mangoes, which are high in vitamin C, strengthen your immune system and help prevent disease even during menstruation. In addition, mangoes' beta-carotene and vitamin A content promotes healthy skin, giving skin a dazzling glow that can increase self-esteem this time of month. 


Having dates during menstruation can be a tasty and nourishing companion. They are a great complement to your menstrual diet because they are full of nutrients and have a burst of taste. Dates are small iron powerhouses, which assist in replenishing the stocks of iron that might be lost during menstruation and leave you feeling lethargic and exhausted.

Not only that, but date are also a great source of fiber, which helps maintain regular digestion and ward off painful bloating and constipation.


There are a lot of health benefits associated with Jackfruit. Jackfruit is rich in potassium and it aids in controlling the body's fluid balance, which lessens bloating and other discomforts related to menstruation. Additionally, the vitamin B6 in jackfruit helps reduce irritability and mood fluctuations associated with premenstrual syndrome (PMS). 


Many women wonder if it's safe to have pomegranates during periods? Well, the good news is that pomegranates are perfectly safe to consume during menstruation and can even provide relief from symptoms like bloating and fatigue.

Pomegranates have a plethora of health benefits that make them an excellent choice for women during their periods. Rich in antioxidants such as punicalagins and anthocyanins, pomegranates possess powerful anti-inflammatory properties that can help reduce menstrual cramps and discomfort. 

The high vitamin C content in pomegranates supports immune function, which is particularly important during menstruation when women may be more susceptible to infections.

fruits during periods


Papayas are delicious and nutritious fruits that offer many benefits for women during their periods. They are rich in digestive enzymes like papain, and can help ease bloating and discomfort. They provide essential nutrients like vitamins A and C. 

During menstruation, hormonal changes can sometimes lead to acne breakouts or other skin issues. Vitamin A present in papaya helps maintain healthy skin by promoting cell turnover and repair, reducing the likelihood of acne flare-ups. 

Papaya is rich in vitamin C and it is a powerful antioxidant that supports the immune system, helping the body defend against infections and illnesses that may occur during menstruation. 


For a variety of reasons, bananas make a fantastic snack during periods. They include a lot of potassium, which helps the body maintain a proper fluid balance and lessens bloating that sometimes develops with menstruation. 

Bananas also contain a lot of vitamin B6, which helps reduce irritability and mood swings associated with premenstrual syndrome (PMS). They are a simple snack to grab when you're on the road and having cravings because of how portable and convenient they are. Therefore, eating a banana while you're menstruating can help you feel balanced and energized all day.


Amla, sometimes referred to as Indian gooseberry, is a nutrient-rich superfood that offers a host of advantages during the menstrual cycle. Amla, which is high in vitamin C, strengthens immunity and helps against infections and illnesses that women may be more vulnerable to during their menstrual cycle. 

Moreover, the antioxidants in amla help lower inflammation, which lessens the pain and discomfort associated with menstrual cramps. 

One easy method to enjoy the health benefits of this superfruit is to drink amla juice, which is made from fresh amla fruits. Amla juice can help restore lost nutrients and maintain energy levels during periods, preventing the lethargy that is frequently felt during menstruation. 

Amla juice also facilitates regular bowel motions and aids in digestion, which helps to avoid constipation and bloating.


Do you know that Lemon can be very beneficial during periods? 

Lemons are a great addition to your period diet because of their many health advantages. Lemons, being high in vitamin C, strengthen the immune system, preventing infections and maintaining your well-being during your menstrual cycle. 

In addition, the citric acid in lemons facilitates regular bowel movements and aids with digestion, which helps to avoid bloating and other discomforts that come with menstruation. 

Lemon juice can aid in the body's detoxification process as well as hydration by removing toxins and decreasing water retention. Its zesty flavor gives your meals and drinks a refreshing touch, making it a tasty and healthy option for staying hydrated and maintaining good health throughout your period.

Tips for Adding Fruits to Your Period Diet

Here are a few suggestions for including fruits in your period diet.

    1. Include fruits in your meals: Top your salads with chopped apples or pomegranate seeds for a cool touch, or add sliced bananas or berries to your curd or cereal for morning breakfast.
    2. Snack on fruits: Keep a variety of fruits like grapes, oranges, or sliced melons handy for easy snacking throughout the day. 
    3. Blend fruits into smoothies: For a quick and easy dinner or snack, combine fruits like mangoes, pineapples, and strawberries with yogurt or milk to make delicious and nutrient-dense smoothies.

Side Effects of Eating Fruits During Periods

Fruits provide many health advantages, but there may be some adverse consequences to be mindful of when you're menstruating. Fruits' high fiber content may make bloating and stomach discomfort worse for certain people. 

Particularly for people with sensitive stomachs, some acidic fruits, such as oranges or citrus fruits, might irritate the stomach lining and cause acidity or heartburn. 

Furthermore, eating a lot of fruits, especially ones like bananas and grapes that are high in natural sugars may cause blood sugar levels to surge, which can cause mood swings or energy dips. 

To prevent any negative effects during menstruation, it is essential to pay careful attention to your body and restrict fruit intake based on your personal tolerance and preferences.

GoPadFree Period Panty

On a final note

Fruits can be beneficial additions to your diet during periods as they are packed with essential nutrients like vitamins, minerals, and antioxidants. Fruits provide a tasty and practical method to maintain good health during the menstrual cycle, whether they are consumed raw, pureed into smoothies, or combined with salads. 

Share with us in the comments below which fruit is your favorite and how you enjoy it during your period.

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