Nutritionist Shares 5 Diet Mistakes That May Worsen Period Pain

Certain everyday dietary habits may influence how people experience menstrual symptoms such as cramps, bloating, fatigue and mood changes, according to nutritionist Lovneet Batra. She has highlighted five common food-related habits that she believes may contribute to discomfort during periods. Menstruation involves hormonal changes and blood loss, while nutrients including iron and magnesium play important roles in overall health. However, individual experiences vary, and persistent or severe period pain should not automatically be attributed to diet.

One habit highlighted by Batra is relying heavily on tea or coffee for an energy boost during menstruation. She suggests that excessive caffeine intake may contribute to discomfort and fatigue, while caffeine-containing beverages consumed with meals can also affect iron absorption. As an alternative, she recommends warm ajwain water. However, there is limited evidence that ajwain water specifically relaxes uterine muscles or treats menstrual cramps, so it should be viewed as a dietary preference rather than a proven treatment.

Batra also advises against significantly reducing carbohydrate intake during periods, linking it to low energy and mood changes. She recommends warm, nourishing foods such as bajra khichdi or rajgira as alternatives. For sweet cravings, she suggests choosing foods such as roasted chana, black sesame seeds with jaggery or til jaggery laddoos instead of relying heavily on processed sweets. While balanced meals can support overall nutrition, cravings during menstruation are common and do not necessarily indicate a magnesium deficiency.

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For digestive comfort, Batra recommends choosing warm, easily digestible meals such as masoor dal instead of avoiding food groups altogether. Some people experience bloating or digestive changes during menstruation, although individual tolerance to raw, cooked, hot or cold foods differs. She also highlights iron-rich nutrition in relation to fatigue during periods and suggests soaked halim seeds with lemon water. Iron is important for preventing deficiency, particularly in people who experience heavy menstrual bleeding, but persistent tiredness may have several causes and may require medical evaluation.

The nutritionist's suggestions broadly emphasise balanced, nourishing meals and attention to nutrient intake during menstruation. Foods containing iron, protein, magnesium and other essential nutrients can form part of a healthy diet, but no single food or drink can be expected to eliminate period pain or fatigue.

People experiencing unusually severe cramps, very heavy bleeding, persistent exhaustion or symptoms that interfere with daily activities should consult a qualified healthcare professional rather than relying solely on dietary changes.

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