Eating some foods, like fruit and leafy greens, during your period may make your symptoms better, while eating others, like spicy foods and red meat, may make them worse.
Many people have uncomfortable symptoms during menstruation. Some foods can lessen these symptoms, while other foods can make them worse. These symptoms include:
If any of these things happen to you, eating more of some foods and less of others can help you feel better.
Drinking a lot of water is always important, and this is especially true during your period. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation.
Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. If you want to satisfy your sweet tooth without eating a lot of refined sugars that can make your blood sugar rise and then drop, try eating some sweet fruits.
Craving some shrimp alfredo or shrimp tacos but your period has you second guessing? Many women assume they should avoid seafood like shrimp during menstruation due to cultural taboos But is there any science behind this belief or is it just a myth? Let’s objectively analyze the facts around eating shrimp on your period
Examining the Origins of the Taboo
The notion that women shouldn’t consume shrimp or other seafood during their period dates back centuries. Many cultures consider menstruating women to be “unclean” and prohibit them from food preparation, religious ceremonies or even touching others.
Of course, these antiquated associations are not backed by science. A woman’s menstrual flow does not impact the safety or nutritional value of shrimp in any way. However, the stigma has persisted even today.
But just because a belief is traditional does not make it correct. So let’s ignore the taboos and instead evaluate the potential benefits and drawbacks of eating shrimp during your period.
Assessing Potential Downsides of Shrimp
While not unsafe, shrimp does have some properties that certain women may wish to keep in mind during menstruation. These include:
Potential for Bloating
Many women experience bloating during their period due to hormonal shifts. Shrimp is high in cholesterol, with 182 mg per 3-ounce serving. Consuming large amounts of cholesterol can be difficult to digest and may exacerbate bloating symptoms if you are prone to them.
Contains High Iodine
Shrimp provides over 100% of the daily recommended iodine in just 3 ounces. While beneficial for most, excessive iodine could impact thyroid function in those predisposed to autoimmune conditions like Hashimoto’s. Those with a history of thyroid issues should moderate shrimp intake.
However, these are not reasons to entirely avoid shrimp on your period if you enjoy it. Just be conscious of how you feel after eating it and adjust portion sizes accordingly.
Analyzing the Benefits of Eating Shrimp
Now let’s examine the nutrients in shrimp that can actually help alleviate menstrual symptoms:
Omega-3s Reduce Cramps
Shrimp contains anti-inflammatory omega-3 fatty acids that studies show can significantly decrease menstrual cramp pain. Consuming adequate omega-3s from shrimp or other sources may provide natural cramp relief.
Iron Combats Fatigue
Many women become iron deficient during menstruation, contributing to exhaustion. Just 3 ounces of shrimp provides 2 mg of iron to help restore normal levels and overcome fatigue.
Vitamin B12 and Selenium Support Mood
Shrimp is a source of mood-regulating vitamin B12 and selenium. Deficiencies in these nutrients can worsen PMS depression and irritability. Shrimp can help stabilize emotions during your period.
Protein Controls Cravings
The protein in shrimp is highly satiating, curbing cravings for sugar and carbs that can intensify PMS and disrupt hormones further. Protein provides steady energy as well.
Weighing the Pros and Cons of Shrimp
Given the significant nutritional benefits, is avoiding shrimp solely due to cultural taboos worth it for most women? Probably not.
The potential drawbacks of bloating and high iodine content do not outweigh the omega-3s, iron, vitamin B12, selenium and protein that shrimp provides. Unless you have a personal history of thyroid dysfunction or severe digestive issues during your period, enjoying shrimp in moderation is perfectly healthy.
Listen to your body and adjust your portions if need be. But the nutrients can help counteract some unpleasant period side effects for many women. Overall, the pros seem to outweigh the cons when making this dietary choice during menstruation.
Alternatives if You Decide to Avoid Shrimp
If you still prefer to steer clear of shrimp while menstruating, focus on getting those beneficial nutrients from other sources instead. Here are some examples:
- Omega-3s – Walnuts, salmon, flaxseed
- Iron – Lentils, spinach, grass-fed beef
- Vitamin B12 – Eggs, yogurt, fortified plant milk
- Selenium – Brazil nuts, tuna, oatmeal
- Protein – Tofu, tempeh, edamame, chickpeas
At the end of the day, it’s your body and your choice. Do what feels right for you personally rather than blindly sticking to outdated taboos around menstruation. Be informed about the objective benefits and risks when making dietary decisions. Listen to the signals your body sends about different foods at this time of the month.
Hopefully this article provides some clarity around the facts on eating shrimp during your period. While cultural stigmas may persist, there doesn’t appear to be any scientific rationale for avoiding shrimp altogether simply for being on your period. Pay attention to your own experiences and let your body be your guide.
1 Lentils and beans
Lentils and beans are rich in protein, so they’re good meat replacements for vegans and vegetarians. Also, they have a lot of iron, which makes them great to eat if your iron levels are low.
Yogurt is also rich in magnesium and other essential nutrients, like calcium.
A popular source of protein for vegetarians and vegans, tofu is made from soybeans. It’s rich in iron, magnesium, and calcium.
A 2016 study suggests that peppermint tea can soothe the symptoms of PMS. Specifically, it can relieve menstrual cramps, nausea, and diarrhea.
Yogurt isn’t the only probiotic-rich food with yeast-fighting benefits. If you’re avoiding dairy, kombucha tea is a great fermented food that’s more widely available than ever before. Try to avoid kombucha drinks that contain too much sugar.
In small amounts, all foods are fine, but you might want to stay away from foods that make your period symptoms worse.
Consuming lots of salt leads to water retention, which can result in bloating. Don’t add salt to your food and stay away from highly processed foods that are high in sodium to get rid of bloating.
Sugar is fine in small amounts, but too much of it can make you feel energized for a short time and then tired again. This can worsen your mood. If you get moody, depressed, or anxious during your period, cutting back on sugar can help you feel better.
Caffeine can cause water retention and bloating. It can also exacerbate headaches. If you’re used to drinking a few cups of coffee every day, don’t stop drinking all coffee at once. Caffeine withdrawal can also give you headaches.
Coffee might also cause digestive issues. If you tend to get diarrhea during your period, reducing your coffee intake could stop this from happening.
There are many bad things that alcohol can do to your body, and it can make your period symptoms worse.
For example, alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhea and nausea.
Plus, a hangover can bring on some of the same symptoms that occur during your period, including:
Many people find that spicy foods upset their stomachs, giving them diarrhea, stomach pain, and even nausea. If spicy foods bother your stomach or you’re not used to eating them, you might want to stay away from them while you’re on your period.
During your period, your body produces prostaglandins. These compounds help your uterus contract and get rid of the uterine lining, resulting in your menstrual flow. However, high levels of prostaglandins cause cramps.
You should stay away from red meat during your period because it has a lot of prostaglandins and iron.
Leafy green vegetables
It is normal for your iron levels to drop during your period, especially if you have a heavy period. This can lead to fatigue, bodily pain, and dizziness.
Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium.
A warm mug of ginger tea can improve certain symptoms of menstruation. Ginger has anti-inflammatory effects, which can soothe achy muscles.
Ginger may also reduce nausea. Few studies confirm this, but a 2018 study found that ginger effectively reduced nausea and vomiting during the first trimester of pregnancy. Since it’s safe and relatively cheap, it’s worth trying.
But don’t eat too much ginger. More than 4 grams in one day could give you stomachaches and heartburn.
Chicken is another iron- and protein-rich food you can add to your diet. Protein is good for your health in general, and it can help you feel full and satisfied during your period, which can help you resist cravings.
Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating.
Omega-3s can reduce the intensity of period pain, according to a 2012 study. Subjects who took omega-3 supplements found that their menstrual pain decreased so much that they could reduce the amount of ibuprofen they took.
A 2014 study showed that omega-3s can also reduce depression. For those who experience mood swings and depression around menstruation, omega-3s may be helpful.
Turmeric is known as an anti-inflammatory spice, and curcumin is its main active ingredient. A 2015 study looked at the effects of curcumin on PMS symptoms and found that people who took curcumin had less severe symptoms.
A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70% to 85% dark chocolate has 67% of the daily recommended amount (RDI) of iron and 58% of the daily recommended amount (RDI) of magnesium.
A 2010 study found that magnesium reduced the severity of PMS symptoms. According to a 2015 study, people with magnesium deficiencies were more likely to have severe PMS symptoms.
Most nuts are rich in omega-3 fatty acids, and they’re a great source of protein. They also contain magnesium and various vitamins. Nuts can be eaten on their own, but you can also make nut butters or milks or put them in smoothies.
A small study found that consuming flaxseed oil soothed constipation, a common symptom of menstruation. However, more research is needed to show how flaxseed oil can improve digestive health.
Quinoa is rich in nutrients such as iron, protein, and magnesium. It’s also gluten-free, so it’s a great food for those with celiac disease. It also has a low glycemic index, which means that after eating it, you’ll probably feel full and have energy for a long time.
Avoid These Foods During Periods | Women’s Health | Foods to Avoid in Menstruation
FAQ
Can you eat shrimp while on your period?
What seafood is good for your period?
What foods can make your period worse?
Diets high in processed foods and added sugars are pro-inflammatory and can make period symptoms worse. Do your best to avoid the following foods before and during your period: The high caffeine content of coffee can make cramps worse by narrowing blood vessels and further constricting the uterus.
What are the side effects of eating shrimp?
Shrimp allergy can be identified from signs and symptoms that appear after consuming shrimp or smelling it, such as itching, the appearance of red plaques on the skin, swelling in the face, especially in the eyes and mouth, and in the throat creating the feeling of a lump in the throat.
Can you eat junk food during your period?
Thankfully, there are many good foods to eat during your period, in addition to foods that help with cramps. The best-period foods are rich in nutrients, provide fiber, and are not highly processed. It is pretty common for women to crave “junk food” during their period, and sometimes giving in to that craving is fine.
Is your diet causing your period symptoms?
While it may be tempting to reach for the cookie or a bag of chips, you may be aggravating your period symptoms by throwing your hormones even further out of whack. A well-balanced diet can support your fluctuating hormones and help with various period symptoms by restoring balance throughout your body.