Period-Friendly Snacks That Soothe Cramps & Boost Energy

Feeling tired, crampy, and snacky all at once? Yep, that’s your period. But instead of reaching for random junk, let’s talk about foods that can help.

The right snacks during your period can reduce cramps, balance your mood, and give you the energy you need to survive the week.

1. Bananas with Peanut Butter

Loaded with potassium and magnesium, bananas help relax muscles and reduce bloating. Add peanut butter for protein and healthy fats; perfect for staying full and keeping energy levels steady.

2. Dark Chocolate

Not just a craving; it’s science. High-quality dark chocolate (70% and above) is rich in magnesium, which eases cramps and improves mood.

Pro tip: Pair with a few almonds for a nutrient-packed bite.

3. Oats with Berries

Oats are full of fiber and iron (which you lose during menstruation). Add berries for antioxidants and a vitamin C boost, which helps your body absorb that iron better.

4. Greek Yogurt with Flaxseeds

Great for gut health and loaded with calcium. Calcium has been shown to reduce period pain and mood swings. Flaxseeds add omega-3s, which have anti-inflammatory benefits.

5. Hummus and Veggie Sticks

Rich in iron, protein, and complex carbs. A great snack when you want something savory without the bloat.

The Bottom Line:

Snack smarter, not heavier. Your period cravings are valid, but with a few intentional swaps, you can support your body and feel way better throughout your cycle.