What to Eat During Your Period? How Berries Fit into a Balanced Diet

Feeling those period cravings? Your meal might need more than just some comfort food. Iron, protein, whole grains, fruits and healthy fats combined could help meet your nutritional requirements during that time. Yes, you heard that right: you can include berries too because they bring you fibre, vitamin C and antioxidants in your diet. 

What Foods to Eat During Menstruation? 

A better way of thinking about foods you should eat during your period is not to think of one single ‘superfood’ but rather to build balanced meals that offer your body the essential nutrients. 

During menstruation, you might want to consume more of: 

• Iron-rich foods: lentils, beans, chickpeas, leafy green veggies, eggs, meats and fortified products 
• Vitamin C-rich foods: berries, citrus fruits, tomatoes, broccoli, peppers 
• High fibre foods: fruits, vegetables, oatmeal, whole grains, nuts, seeds 
• Protein foods: dal, beans, paneer, curd, eggs, fish, chicken or tofu 
• Healthy fat sources: nuts, seeds, avocados and fatty fish 
• Hydrating foods: water, soups 

Iron is vital since it helps produce red blood cells, which are responsible for carrying oxygen throughout your body. Women who menstruate need more iron than non-menstruating women. NHS recommends 14.8 mg of iron daily for women aged 19 to 49 as a reference intake.

This does not mean that you must take an iron supplement each month. You must opt for healthier food choices first and anyone worried about their iron deficiency or fatigue should consult their health care practitioner. 

Which Berries Are Good During Your Period? 

Different berries offer different nutritional profiles. Here is a simple comparison using approximate values per 100 g of raw fruit. 

*Values vary by product and preparation. Dried berries are concentrated because much of their water has been removed and many commercially available dried berries contain added sugar. Always check the nutrition label. 

USDA FoodData Central provides food-composition data for fruits and other foods, with nutrient values commonly reported on a 100 g basis. 

An easily comprehensible way to interpret the table 

• Fibre: Fibre helps with proper digestion and also helps in making your meal filling. 
• Vitamin C: Vitamin C helps in the proper functioning of the body. It also helps in increasing the absorption of non-haem iron when consumed with iron-rich plants. 
• Antioxidants: Berries contain antioxidants that include polyphenols. 

Berries During Your Period: A Simple Nutrition Bar Graph 

For a quick visual comparison, look at the approximate fibre content of some common berries per 100 g:

For this reason, berries might prove to be a good addition to a diverse diet when there is an intention to consume more fruits and fibre. 

However, please note that excess fibre does not necessarily translate into benefits; sudden consumption of high amounts of fibre may lead to discomfort if one is used to a low-fibre diet.

Which Fruits are Good for Eating During Periods? 

There is no best fruit for periods. 

These can be good choices: 

• Strawberries 
• Blueberries 
• Raspberries 
• Blackberries 
• Oranges 
• Guava 
• Kiwi 
• Papaya 
• Apples 
• Bananas 

The right choice will depend on personal diet and requirements. 

For a person requiring good fruits during periods, berries should be considered, as they provide vitamin C and fibre in an easy serving. Vitamin C fruits like citrus fruits, guava and others can be added to this list too. 

The bigger context holds more importance than just a fruit. 

How to Include Berries in the Diet During Menstruation Period 

Consumption of berries need not involve complex cooking or preparation. 

Some simple ways to consume berries during menstruation include: 

1. Berry Oat Bowl 

Make a bowl of oats mixed with curd or milk. Add strawberries or blueberries to it along with some almonds, walnuts or seeds. 

The bowl will provide you with carbs, protein, fat, fibre and fruit. 

2. Berry Yogurt Bowl 

Put berries in a bowl of yogurt along with some nuts and seeds. 

This is great for breakfast and evening snacks. 

3. Berry Chia Pudding 

Put chia seeds in milk or a non-dairy alternative and refrigerate it before adding berries to it. 

Check Out Chia Seeds Recipes 

4. Berry Trail Mix 

Make a trail mix with dried berries mixed with nuts and seeds for an on-the-go snack. 

If buying packaged dried berries, make sure to read the labels for sugars, servings and ingredients. 

5. Berry and Iron Rich Foods 

Eat a meal rich in non-haem iron like lentils, chickpeas, beans or leafy greens with some fresh berries. 

The vitamin C content in berries will help increase the absorption of non-haem iron.  

Fresh Berries vs Dried Berries During Your Period 

Both can fit into a healthy diet, but they are not nutritionally identical. 

For dried berries, always look beyond the front of the packet. The ingredient list and nutrition panel can tell you whether sugar has been added. 

What Foods Should Be Paired with Berries When You Have Your Period? 

A balanced meal is much more beneficial than just putting berries everywhere. 

For iron 

Pick: 

• Dal + spinach + berries 
• Chickpeas + vegetables + strawberries 
• Beans + whole grains + berries 
• Vitamin C can help boost iron absorption from plants. 

For a satisfying snack 

Pick: 

• Berries + yogurt + nuts 
• It will give you fruit along with protein and fat. 

For breakfast 

Pick: 

• Oats + berries + seeds + yoghurt 
• It can contain fibre, carbs, protein and fat. 

Foods to Avoid Having During Your Period 

There is no need to make a list of strictly forbidden foods. 

However, having many processed, highly salty or sugary foods might not be the best idea if you experience bloating or energy fluctuations. 

Myth vs Fact: Berries and Period Nutrition 

Foods You Should Avoid During Menstruation 

You do not have to make a list of forbidden foods. 

But if you have problems like bloating, digestion issues or energy spikes, then eating many foods that are highly processed, high in salt or high in sugar content will probably not be the best thing for you to do. 

The high-salt content foods will help water retention, while highly sugared and processed foods do not give any nutrients other than fast energy. 

It doesn’t mean you will not be able to eat your chocolate, chips or favourite junk foods at all during your menstruation days. 

It’s all about balance, not perfection. 

One serving of berries will not erase your bad choice of meals, while one piece of junk food will not spoil your balanced diet. 

A Simple 1-Day Period-Friendly Meal Plan 

If you are wondering what to eat during your period, here is an easy example: 

This is only an example, not a personalised diet plan. Your food requirements can vary depending on your age, activity level, dietary pattern and health needs. 

Frequently Asked Questions 

1. Is it good to have berries when on periods? 

Yes, one can consume berries while on their period as they can provide fibre, vitamins and antioxidants. 

You can try out Jewel Farmer berries with oats, yogurt or nuts as an easy snack. 

2. Which fruits should you have when you are on your period? 

You can have fruits like berries, oranges, guavas, bananas and apples in a balanced way during your period. 

3. Which foods should one have during their period? 

One should have a balanced amount of iron, protein, whole grains, fruits, vegetables, fibre and healthy fats. 

One can consume simple food items like dal, leafy vegetables, nuts, seeds and fruits. 

4. What should I eat during my period to gain more energy? 

One can consume protein, whole grains, fibre and healthy fats rather than having sweets alone. 

You can have oats, Jewel Farmer berries, yogurt and nuts as a snack. 

5. What are some of the healthy snacking options during periods? 

Fruit with yogurt, oats with berries, nuts and dried berries or even a homemade trail mix is easy. 

One can add Jewel Farmer dried berries to everyday snacks for an additional fruity flavouring. 

Conclusion 

Instead of seeking that one "perfect" food to have during menstruation, concentrate more on a well-rounded diet. Your diet should include foods that are rich in iron, protein, whole grains, fruits and vegetables, as well as healthy fats, including berries. 

You can take Jewel Farmer Berries and blend them into your oats, yogurt, smoothies and even trail mixes. With Jewel Farmer, you can easily incorporate period-friendly nutrition into your daily routine.

Contact Us 

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• ✉️ Email: mailus@jewelfarmer.com 
• 📍 610, Ansal Chamber-II, Bhikaji Cama Place, New Delhi-110066, India 

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