8 Foods That Naturally Support Better Periods (Less Pain, Less PMS, More Energy)

Let’s be real… most of us were taught that painful, heavy, or exhausting periods are just part of being a woman. 

And I know you’ve been gaslit at least a time or two… we alllll have :( 

But what if I told you your cycle symptoms aren’t random… and that food can play a huge role in how your period feels every month?

Your body is constantly asking for nutrients to keep your hormones balanced, your uterus calm, and your energy stable. 

And when it’s not getting what it needs? That’s when cramps, bloating, mood swings, and fatigue hit hard.

The good news.. 

You don’t need a million supplements to start feeling better or a million different hormone balancing supplements.. I don’t care if your doc recommended them because I can bet you money they didn’t talk to you about your nutrition…

You can begin with simple shifts in what you’re eating so that you can support your hormones and your period. Let’s dive into 10 hormone/ cycle loving foods you can add to your plate today.

1. Salmon 

Rich in omega-3 fatty acids, salmon helps reduce inflammation, improves mood, supports the immune system and more. Inflammation is a huge driver of period pain. It also supports helps reduce prostaglandins which is what can lead to a lot of pain + looser stools with your period.

👉 Pro tip: Aim for 1-2 servings of wild-caught salmon per week. You don’t have to break the bank here! Many grocery stores including Aldi have canned wild-caught salmon that don’t cost a lot! The one I buy at aldi also has a recipe for salmon burgers on it that we use and it’s DELISH!!

2. Leafy Greens 

Spinach, kale, arugula, Swiss chard — these are packed with magnesium, calcium, folate, + iron. All of which are imperative for your period, cycles + fertility. Magnesium helps relax uterine muscles + ease cramping, calcium also reduces cramps, folate helps support egg quality + regular ovulation which is where we make a lot of progesterone and iron which boosts energy + replenishes what you lose during bleeding with each cycle.

👉 Pro tip: Try adding a handful of greens into smoothies, eggs, soups or even salads. Like don’t just add romaine or regular @$$ lettuce. Make it GREEN + LEAFY.

3. Flaxseeds 

These little seeds are rich in lignans, a type of phytoestrogen that helps balance estrogen levels (too high or too low). They’re also full of fiber, which supports estrogen detox through the gut. They also have a blend of both Omega 3 + 6 which are imperative for inflammation reduction.

👉 Pro tip: Sprinkle 1–2 tablespoons of ground flax on oatmeal, yogurt, or salads.

4. Pumpkin Seeds 

Pumpkin seeds are loaded with zinc (which supports progesterone production and healthy ovulation) + magnesium which eases period cramps, helps with estrogen metabolism + supports blood sugar balance. Low progesterone can make periods heavier and PMS worse and so can low zinc/magnesium levels.

👉 Pro tip: Snack on a handful daily, add to your yogurt bowls, oatmeal or blend into pesto.

5. Berries 

Strawberries, blueberries, raspberries, blackberries…all packed with antioxidants that fight oxidative stress and inflammation… 2 major players in painful cycles. They also contain lots of nutrients and FIBER which also helps with estrogen elimination.

👉 Pro top: Add a cup of mixed berries to breakfast, your yogurt bowl, oatmeal, or next to your eggs, bacon + toast in the morning for fiber/ color.

6. Avocado 

Avocados are rich in healthy fats, fiber, potassium, magnesium and B vitamins. They support stable blood sugar (goodbye mood swings + energy crashes) and provide the building blocks for hormone production (aka FATS). We NEED fat ladies for hormone balance + improving period pain. Stop avoiding them because a fat loss coach gave you a macro split with a fat of 45-50g/ a day. YOU NEED MORE THAN THIS.

👉 Pro tip: Smash on toast, add to a burger or taco bowl, toss into a salad, or blend into smoothies for creaminess.

7. Lentils & Beans 

Plant-based protein + fiber = happy gut + happy hormones. These also provide iron and magnesium, key nutrients during your period. If you eat beans and they destroy you, this is a sign to dig deeper into your gut health.

👉 Pro top: Add to soups, stews, or make a hearty lentil curry. Some people even sneak beans into their smoothies which I know can be weird, but can be a great way to sneak in extra nutrients + fiber!

8. Turmeric 🌿

This golden spice is a powerhouse anti-inflammatory. Curcumin, the active compound in turmeric, has been shown to reduce period pain by calming prostaglandins.

👉 Cook with turmeric or make a golden milk latte with almond milk, cinnamon, and a pinch of black pepper (boosts absorption).

You don’t need to overhaul your whole diet overnight. Start by layering in a few of these hormone-friendly foods, especially during your luteal phase and period. Over time, you’ll notice less bloating, fewer cramps, and steadier energy throughout your cycle.

And remember: while food is powerful, if you’ve been dealing with heavy, painful, or irregular cycles for years, that’s a sign your body needs deeper support.

And I’d be honored to help.

Inside my Total Restore 1:1 coaching program, we dig deeper into your unique root causes — so you can finally stop guessing and start healing your hormones and gut in a sustainable way.

Not ready for full coaching + high touch support? 

My Lab Intensive package is a one-time option that includes a Hair Tissue Mineral Analysis (HTMA) test to uncover mineral imbalances and stress patterns and GI map stool test to look at your gut microbiome and peel back the layers of WHY you may be driving painful cycles, bloating, and fatigue.

Ready to start nourishing your body for easier periods?

Book a low pressure discovery call below, or give me a follow on IG + shoot me a DM to learn more about how I can help you do this!