Experiencing bloating, cramps and a bad mood for a few days a month is an exhausting norm for many women.
But could what you eat and drink during your period make your symptoms worse?
While experts say some women simply experience more PMS or cycle-related symptoms, there may be dietary factors that exacerbate them.
MailOnline spoke to experts about all the foods and drinks you should avoid during your period.
Can what you eat and drink during your period make your symptoms worse? Anyone who menstruates can tell you that their mood, body image, shape, performance and sleep all change during their cycle.
Salty foods
During your period, it is normal to reach for a large bag of chips.
But eating too much salt can make the abdomen feel swollen and bloated – much like the feeling you experience right before or during your period.
This is because the body retains extra sodium, according to Ro Huntriss, a London-based fertility dietitian and founder of Fertility Dietitian UK.
In turn, the amount of fluid in the body increases by about 1.5 liters.
High salt levels are often found in overly processed and packaged foods, such as chips and deli meats.
It is recommended to choose fresh, whole foods during your period and to flavor meals with herbs and spices instead of salt to reduce water retention.
Sweet treats
Eating foods packed with refined sugar can cause a rapid spike in blood sugar followed by a crash later in the day.
Experts say this can exacerbate mood swings, fatigue, and irritability already commonly experienced during menstruation. It can also contribute to a general sense of instability or feeling overwhelmed.
And a 2018 study in BMC Women’s Health found that women who ate more sugary snacks throughout the month experienced more period pain than women who ate less added sugar.
According to Sophie Dillon, a London-based nutritionist, trying to curb sweet cravings with fruits, natural sweeteners or snacks that balance protein and fiber can help keep blood sugar stable.
Fatty and fried foods
Foods high in saturated fats, such as fried snacks, fatty cuts of meat, processed dairy products, and confectionery, can promote inflammation in the body.
This can worsen menstrual-related symptoms such as cramping, bloating, and sensitivity.
This is because eating these foods can trigger the body to release prostaglandins — chemicals that cause menstrual cramps and inflammation.
So in theory, some of the tastiest foods may promote inflammation and worsen PMS symptoms, says Dr Adiele Hoffman, Buckinghamshire-based medical consultant at period tracker app Flo.
She added: ‘There is no evidence to suggest that avoiding these during your period could help.
“But an overall healthier diet can help not only menstrual cramps, but your overall health as well.”
Miss Dillon suggests opting for lean protein, “healthy” fats like seeds, nuts, fish, and avocado, and swapping frying for grilling or steaming to maximize your food’s nutritional profile and reduce menstrual symptoms.
Caffeine
Caffeine is a stimulant that many use for a morning energy boost.
But in addition to giving you a high, experts say it can also affect hormone levels, increase anxiety, and disrupt your sleep patterns.
During menstruation, when hormonal fluctuations already set in, caffeine consumption can amplify symptoms such as breast tenderness, irritability, and sleep disturbances, as well as affect your mental health by increasing anxiety.
Switching to decaffeinated herbal teas or reducing caffeine intake may help better manage these symptoms, Miss Dillon said.
Ms Huntriss said: ‘Anxiety can be another symptom women experience during their periods.
“Caffeine can increase anxiety in some people, so minimizing caffeine may be a wise consideration for those experiencing anxiety.”
It is recommended that you consume no more than 400mg of caffeine per day, which is equivalent to about 4 mugs of instant coffee. But some people may benefit from a much lower intake.
Carbonated drinks
Carbonated drinks, including soda and sparkling water, can introduce excess gas into the digestive system.
Miss Huntriss said this can lead to bloating, which can make you feel uncomfortable.
Bloating is commonly experienced during menstruation and experts say fizzy drinks can make it worse.
“Choosing non-carbonated alternatives like plain water or herbal teas can help prevent extra bloating,” said Miss Dillon.
Alcohol
You may have heard of the “beer belly.”
Well, alcohol is another drink that can make you feel bloated, Miss Huntriss said.
Miss Huntriss suggests minimizing your alcohol consumption during your period if you experience frequent bloating.
She added, “Another thing to be aware of is that alcohol is a depressant.
“If you feel like you’re in a bad mood during your period, it may be advisable to find a non-alcoholic alternative that can help lift your mood.”