Foods I Avoid During My Period (And What I Eat Instead!)
Let’s be honest—period week can feel like a rollercoaster. Between mood swings, cramps, and bloating, it’s easy to grab comfort foods that feel good in the moment but make things worse later. Over the years, I’ve learned that making simple swaps in my diet during that time of the month can make a huge difference in how I feel. Here’s a breakdown of the foods I avoid and what I eat instead to fuel my body and feel my best.

I know, I know… giving up coffee feels impossible when you’re already dragging. But caffeine spikes cortisol, which can increase inflammation and make cramps even worse. Plus, it messes with blood sugar, leaving you feeling drained after the initial energy boost. Instead, I reach for ginger tea or raspberry leaf tea—both of which work wonders for reducing inflammation and supporting uterine health. Bonus? They’re super soothing and help with relaxation, which my body desperately needs during that time.

White bread, pastries, and other refined carbs spike insulin, which can lead to bloating, mood swings, and even more cravings. Instead, I opt for complex, fiber-rich carbs like sweet potatoes and quinoa to keep my blood sugar stable. These options provide slow-releasing energy and help keep my mood and digestion balanced. Plus, they’re packed with vitamins that support hormone health.

As tempting as chips and packaged snacks are, they’re loaded with sodium and preservatives that can make bloating so much worse. Instead, I reach for avocados and nuts—both rich in healthy fats that support hormone production and help keep inflammation in check. Avocados, in particular, are loaded with potassium, which helps balance sodium levels and reduce water retention.

Sugar is one of the worst culprits when it comes to period symptoms. It depletes magnesium, making cramps worse and leading to energy crashes. To satisfy my sweet tooth without the sugar spike, I go for dark chocolate (70% or higher) and berries. Dark chocolate provides magnesium and antioxidants, while berries give me a sweet boost with fiber and vitamins. Win-win!
When I nourish my body with the right foods during my period, I feel more balanced, my energy stays stable, and my cramps are way more manageable. Making these simple swaps has helped me feel more in control of my cycle—and trust me, it’s worth it! Give these swaps a try next time, and see how much better you feel!

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Meet Leah Negrin

 
I am a bold, beautiful, sometimes timid, usually happy, essential oil, nutrition junkie. Although at 39 I feel as if I've had several careers over a lifetime (or at least sometimes when I look back at my resume that is what shines through). I've been a paralegal, an office manager, an administrative assistant, worked in commercial lending and have finally landed on nutrition.

My journey to nutrition started many years ago when my sister was diagnosed with celiac disease and food had to change for the family. From there, along my own health journey I’ve helped people not only figure out what to eat but how to do it so that it can work for them sustainably. For almost seven years I’ve been counseling people on their nutrition and weight loss journeys. 

Finally getting some sunshine in Southern California *Photo credit  Brittany Hassett 

I am knowledgeable about what purpose food serves your body and I focus on finding sustainable options when it comes to food; this also led to my love of essential oils. I had the opportunity to attend a workshop where a registered dietitian spoke about using essential oils in her practice to help her patients. I was floored. I knew that #plantsheal but I didn't realize that others in the 'conventional' medical community thought that as well!! Learning that it was possible to incorporate these magical little bottles gave me a huge sense of hope.


Alina, myself and Caitlin (oily bffs) *Photo credit Anne Negrin

 
As I learned more about these oils I was diagnosed with increased intestinal permeability or as many of us know it, leaky gut. Leaky gut has been around for quite awhile but many of us are just learning what this is or why this is even more common these days than ever before. Many issues can be related to leaky gut including autoimmune diseases. Receiving this diagnosis just led me down a path further to learn about nutrition and how to best serve my body and take care of myself.


Enjoying a vegan ice cream cone in Budapest! *Photo credit to Michelle Owen 

Since birthing our sweet baby boy at home earlier this year I’ve been incredibly passionate about helping other women too who are pregnant and new mothers with their nutrition. Eating healthy for your pregnant body and your postpartum self is a game changer for both mother and baby.

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