Hormonal changes during the menstrual cycle can influence your energy, mood, and appetite–especially around your period.
While these shifts are natural, certain foods, such as dairy products, can have a more significant impact on hormone balance than others, so can you drink milk on your period?
Discover which foods support your body during menstruation, and learn why avoiding processed options and certain types of dairy may help reduce period pain.
Why food choices matter for menstrual symptoms
Foods that promote inflammation, oxidative stress, and hormonal imbalances, such as refined grains, added sugars, alcohol, seed oils, and artificial ingredients, can exacerbate menstrual discomfort and make premenstrual syndrome (PMS) symptoms worse.
These foods can deplete essential nutrients and strain liver function, potentially leading to hormone imbalances and impaired estrogen detoxification.
Estrogen is essential for ovulation and tissue repair. However, too much circulating estrogen can contribute to heavy or irregular bleeding, breast tenderness, bloating, water retention, headaches, and mood swings.
Moreover, processed foods, alcohol, and caffeine can elevate cortisol, the body’s primary stress hormone.
While cortisol helps regulate metabolic pathways and energy availability, frequent spikes can lead to low progesterone levels, which is the dominant hormone during the second half of the menstrual cycle.
Refined carbohydrates cause rapid spikes and drops in blood sugar, leading the body to release insulin and, over time, activate the stress response. Frequent blood sugar swings can increase cortisol levels as the body works to restore balance.
Caffeine and alcohol also increase cortisol by stimulating the adrenal glands and activating the body’s fight-or-flight response, which can contribute to stress and fatigue when consumed in excess.
Cortisol and progesterone are both derived from pregnenolone. However, when the demand for cortisol increases, the body prioritizes cortisol production over the synthesis of progesterone.
In a balanced cycle, progesterone promotes calmness, regulates inflammation, and helps prepare the uterus for pregnancy. Low progesterone leaves estrogen unopposed, often leading to stronger cramps, heavier bleeding, bloating, and mood changes.
Menstrual bleeding also increases your need for key nutrients such as iron, B vitamins, and omega-3 fatty acids, highlighting the importance of prioritizing balanced meals rich in nutrient-dense, whole foods to help meet cyclical demands.
Watch the video below to discover which high-estrogen foods to avoid during your period.
Can you drink milk on your period?
Dairy products contain small amounts of estrogen, progesterone, and other steroid hormones naturally present in cow’s milk.
While these levels are relatively low, a study published in Pediatrics International found that consuming large amounts of cow’s milk can lead to measurable increases in human serum estrone and progesterone concentrations, which may disrupt hormonal balance.
Additionally, conventional milk products often contain harmful additives and lack vital nutrients due to highly industrialized production methods.
“Milk from conventionally raised cows contains both natural and synthetic hormones, along with potential residues of harmful pesticides like glyphosate and disproportionately high levels of omega-6 fatty acids, which can contribute to inflammation,” explains Dr. Berg.
Moreover, milk sugar and milk proteins, such as lactose and A1 casein, can be challenging to digest for sensitive individuals and may trigger inflammation or digestive stress, which can exacerbate period discomfort.
However, not all dairy products are the same, and some options can offer more health benefits than others while also minimizing menstrual symptoms.
Organic, pasture-raised goat or sheep cheese, A2-casein milk, and well-aged fermented cheeses generally contain lower levels of problematic sugars and proteins, which may result in fewer symptoms.
Sugar-free grass-fed yogurts, kefir, and Lactobacillus reuteri yogurts contain minimal amounts of lactose while providing an abundance of beneficial bacteria that may help support hormonal balance.
Additionally, research published in Nutrition Research Reviews highlights that vitamin D, calcium, magnesium, zinc, and omega-3 fatty acids can help support menstrual comfort.
These nutrients are particularly abundant in high-quality, grass-fed dairy, making these options an excellent choice for those seeking both nutrition and relief from menstrual discomfort.
Best foods and drinks to have on your period
To support hormone balance and help relieve menstrual cramps, it’s vital to focus on nutrient-rich foods that help replenish minerals, balance inflammation, and regulate mood and energy levels.
Here are four of the best foods and drinks to promote a more comfortable period.
1. Nutrient-rich whole foods
Because steroid hormones, such as estrogen and progesterone, are synthesized from cholesterol, it’s essential to include nourishing and high-quality fats in your diet.
Opting for avocados, cold-pressed extra-virgin olive oil, grass-fed beef, and wild-caught fatty fish helps provide healthy polyunsaturated and saturated fats, as well as amino acids that promote cholesterol balance and healthy hormone production.
Additionally, including tryptophan-rich foods, such as pasture-raised turkey and chicken, can naturally boost serotonin levels, which often decline during menstruation when estrogen is low. This can help enhance mood, sleep quality, and mental focus throughout your cycle.
Cruciferous vegetables, such as broccoli, cauliflower, kale, cabbage, bok choy, mustard greens, and collard greens, offer diindolylmethane (DIM). This naturally occurring compound supports liver health, detoxification, and the estrogen balance.
2. Iron-rich foods
Menstrual blood loss can lead to low concentrations of iron, which is essential for oxygen transport, cellular functions, energy production, and focus.
Red meat, organ meats, and shellfish such as oysters, mussels, and abalone are excellent natural sources of highly bioavailable heme iron.
While plant sources such as dark leafy greens, nuts, seeds, and sugar-free dark chocolate can support your iron intake, they contain non-heme iron, which isn’t absorbed efficiently.
If you follow a plant-based diet, pairing iron-rich plant foods with vitamin C sources, such as organic lemon juice, berries, or raw sauerkraut, can help enhance iron absorption.
3. Magnesium-rich foods
Magnesium plays a crucial role in helping muscles relax, regulating nerve signaling, supporting progesterone production, and balancing cortisol levels.
Regularly including magnesium-rich foods can help calm menstrual cramps and improve relaxation.
Some of the best dietary sources of magnesium include:
- Pumpkin seeds
- Sunflower seeds
- Flax seeds
- Leafy green vegetables
- Avocados
- Almonds
- Dark chocolate
Interestingly, several of these magnesium-rich seeds also appear in seed cycling, a method that involves eating flax and pumpkin seeds during the follicular phase and sunflower and sesame seeds during the luteal phase.
Research published in Cureus suggests that this practice may help support healthy shifts in estrogen and progesterone throughout the menstrual cycle.
4. Hydrating foods and fluids
Proper hydration is crucial during menstruation, and replenishing electrolytes, particularly sodium, potassium, and magnesium, helps regulate fluid balance, alleviate bloating, and support overall comfort.
Research published in BMC Women’s Health suggests that dehydration may increase pain sensitivity and prolong menstrual discomfort, while adequate water intake is linked to shorter bleeding duration and improved well-being.
To stay hydrated, sip mineral water throughout the day. You can also blend avocado and fresh berries into a homemade electrolyte drink, delivering around 1100 mg of potassium per serving.
Adequate potassium levels are associated with reduced PMS symptoms, including fewer mood swings, painful period cramps, and less bloating, as this electrolyte mineral aids muscle relaxation, nerve function, and fluid balance.
Drinking grass-fed bone broth, which provides various electrolytes and nutrients such as collagen and glycine, is another excellent option to help support mineral balance, promote gut health, and reduce inflammation.
Finally, drinking warm herbal teas, such as peppermint tea or ginger tea, can help manage period pain by promoting muscle relaxation and supporting balanced inflammatory regulation.
Worst foods and drinks to have on your period
Consuming refined sugars, alcohol, caffeine, and ultra-processed foods can trigger inflammation, raise cortisol levels, and cause nutritional deficiencies, all of which can contribute to menstrual discomfort.
Here are the four worst foods and drinks to have on your period.
1. Sugary foods and drinks
Refined carbohydrates and sweetened beverages trigger rapid insulin spikes that can contribute to inflammation, pain, uterine contractions, and irritability.
These foods and beverages can also contribute to gut imbalance, insulin resistance, and energy fluctuations, which exacerbate mood swings, fatigue, and cravings, especially during the luteal and menstrual phases.
2. Caffeine and alcohol
Caffeine, found in coffee, tea, and energy drinks, acts as a diuretic, which can lead to dehydration and associated menstrual discomfort.
It also constricts blood vessels, potentially intensifying cramps, headaches, and breast tenderness. Furthermore, caffeine can trigger spikes in cortisol, which may worsen mood swings.
Alcohol depletes important B vitamins and electrolytes, which are essential for hormone regulation and muscle relaxation, and contributes to inflammation, bloating, and heavy bleeding.
Both caffeine and alcohol can strain the liver and adrenal gland function, which can impair detoxification, stress resilience, mood regulation, and metabolic health.
3. Salty foods
Most processed foods are packed with added sodium but lack potassium, which is primarily found in plant-based foods.
While sodium is an essential electrolyte, it works in combination with potassium to support energy levels and fluid balance.
Consuming too much sodium without enough potassium can contribute to water retention and bloating, which can exacerbate period discomfort and impair overall health and well-being.
4. Ultra-processed foods
Research published in Food Science & Nutrition suggests that consuming ultra-processed foods has been linked to increased PMS symptom severity.
Processed foods, which typically contain harmful seed oils, refined grains, sugars, and artificial ingredients, can elevate inflammatory markers, impair hormone metabolism, contribute to blood sugar imbalances, and alter the gut microbiome.
This combination of effects may contribute to more intense menstrual cramps, heavier bleeding, and increased joint discomfort.
Key takeaways
The foods you eat throughout your cycle can directly influence comfort during menstruation, so can you drink milk on your period?
While conventional cow’s milk may cause bloating and contribute to hormone imbalances, options such as kefir, goat cheese, or sheep milk are easier to digest and offer probiotic benefits.
Additionally, avoiding ultra-processed foods and focusing on nutrient-dense whole foods, while staying hydrated, helps maintain healthy estrogen and progesterone levels, which may relieve pain and stabilize mood changes during the menstrual cycle.
FAQ
1. Can you drink milk on your period?
Conventional cow’s milk may worsen bloating and cramps for some people because of hormone residues and proteins like A1 casein that can be hard to digest.
If you tolerate dairy, consider A2 milk, goat or sheep cheese, or fermented options like kefir, which are easier on the digestive tract and provide beneficial bacteria.
2. What should I eat to reduce cramps during my period?
Include magnesium, potassium, and omega-3-rich foods such as pumpkin seeds, leafy greens, salmon, and bone broth. These nutrients help relax muscles, balance hormones, and promote a state of inflammatory balance, which can help relieve menstrual pain.
Avoid processed foods high in carbohydrates, sugar, and seed oils, as these can trigger hormone imbalances and inflammation that may intensify cramping.
3. Can caffeine make period symptoms worse?
Yes, excess caffeine can raise cortisol, tighten blood vessels, and intensify cramps, breast tenderness, and mood swings in sensitive individuals.
4. Is chocolate good or bad to eat during your period?
Yes, sugar-free dark chocolate in moderation can be beneficial, as it’s rich in magnesium and antioxidants, both of which aid muscle relaxation and improve mood without spiking insulin levels.
5. How does hydration affect period symptoms?
Proper hydration can help reduce bloating, support circulation, and aid the liver in eliminating waste during menstruation.
