Free UK shipping when you spend over £20

Period cravings: The best foods to eat on your period, recommended by a nutritionist

Periods 101
Written By

Share with others

Period cravings: The best foods to eat on your period, recommended by a nutritionist

Do you find yourself spending more time in the snack drawer or the fridge during your period? Us too!

We asked award-winning snack-brand Pep & Lekker's resident Nutritional Therapy & Functional Medicine Expert, Marilia Chamon to share her top tips on how to snack guilt-free on our periods.

Eat Iron-Rich Foods 🥦

Our menstrual cycle marks the time where blood loss occurs putting us more at risk of low iron levels. It is important to pair iron-rich foods with a source of vitamin C, such as lemon, peppers, broccoli, for maximum absorption.


healthy meal


Eat Magnesium-Rich Foods 🥑

Magnesium acts as a muscle relaxer and can help relieve cramps. Try to incorporate leafy green vegetables, pumpkin seeds, dark chocolate, avocado into your diet to soothe any aches and pains.


avocado and tomato


Eat High Fibre Foods 🍛

Fibre helps maintain hormonal balance by binding to oestrogen and carrying it out of the body when we pass stools. Consider adding more beans and pulses to your dishes- it seems like baked beans on toast is more than just comfort food!



Eat Fatty Fish 🍣

Fish such as salmon, sardines, mackerel are rich in essential fatty acid Omega-3 which has anti-inflammatory properties. Omega-3 can also contribute to a better mood. We'll definitely be ordering sushi next month!



Try Seed-Cycling 🎃

Seed-cycling means eating ground flaxseeds and pumpkin seeds from day 1 to day 14 of your menstrual cycle (aka follicular phase) and eating sesame and sunflower seeds from day 15 to day 28 (aka luteal phase).

Oestrogen is lower during the follicular phase and flax and pumpkin seeds contain lignans which can help naturally increase oestrogen while also providing fibre to support healthy oestrogen metabolism.

In the luteal phase progesterone levels rise and peak - progesterone is the hormone responsible for easing PMS symptoms like bloating, mood swings and insomnia. Sesame and sunflower seeds contain lignans and essential fatty acids that support the hormones that carry us through the luteal phase.

Two tablespoons of each seed per day is enough to get those benefits in!


pumpkin seeds


What About Your Period Care?

Our bodies are a temple and what we put inside us matters. Now that the cravings are healthier- let's turn our attention to the products we're using every month.

Did you know that mainstream period brands are made up of 90% plastic? Switching to organic cotton period products - or even better a reusable menstrual cup - aren't just better for our bodies but our precious planet too!

menstrual cups


Learn more with our blogs

Read All

Your basket

Your basket is empty

Continue Shopping
Spend £0.00 more and receive FREE Shipping!
Congrats! You qualify for free shipping!
Subtotal £0.00