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Stop Eating Junk Food On Periods! Here Are 10 Healthy Alternatives That Will Make Your PMS Disappear Like Magic!

Written by:

Shubhi Sidnis

Published on: 30 Jan 2023

Updated on: 05 Feb 2025

10 min

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Oh, that time of the month again—the cramps, the mood swings, and the monstrous cravings that demand salty chips, gooey brownies, and an unreasonable amount of fries. It feels like your body is screaming for comfort food, and let’s be honest, resisting it is next to impossible.

Eating junk food on periods might bring temporary relief, but what is the aftermath? Insane PMS symptoms like bloating, mood crashes, and cramps that feel like a personal betrayal.

Junk food, rich in refined sugar, unhealthy fats, and sodium, can wreak havoc on your hormones, spiking blood sugar and causing water retention. That extra-large pizza may feel like love at first bite, but it's secretly plotting against you. But fear not! There are healthier, equally delicious alternatives that satisfy cravings without the unpleasant consequences. Ready to swap guilt for goodness? Let’s dive in!

Table Of Contents

Junk Food and Periods: Why Do You Crave for Comfort At That Time of the Month?
10 Healthy Alternatives To Junk Food for Your Period Comfort
Does Eating Junk Food Affect Your Period?
The Final Say
FAQs
References

Junk Food and Periods: Why Do You Crave for Comfort At That Time of the Month?

Right, the time has come when your uterus stages a full-fledged protest, your emotions ride a rollercoaster, and suddenly, you’d rather trade your soul for a tub of ice cream than anything. But have you ever wondered why your cravings go haywire? You aren’t being dramatic—it’s pure science at play.

Research indicates that estrogen and progesterone levels fluctuate significantly during the menstrual cycle's luteal phase, leading to increased appetite, making high-fat, high-carb, sugary treats seem like the love of your life.

But the real troublemaker? Serotonin. This “feel-good” neurotransmitter takes a nosedive, leaving you feeling low and reaching for junk food to get a quick sense of comfort. And let’s not forget the iron drain from blood loss—your body demands energy-dense foods to compensate, which is why a MacD burger suddenly feels like the answer to all your problems.

A 2016 study in the American Journal of Clinical Nutrition found that fluctuating blood sugar levels during menstruation can intensify cravings for sugary foods as the body seeks quick glucose for energy replenishment.

Cortisol, the stress hormone, rises during PMS, exacerbating emotional binge eating. A 2020 study in Nutrients linked cortisol spikes with increased consumption of palatable, high-calorie foods, as they activate the brain’s reward system. Junk food, rich in sugar and unhealthy fats, stimulates dopamine release, temporarily improving mood but leading to crashes that worsen irritability and fatigue.

Moreover, leptin and ghrelin—hormones regulating hunger—become imbalanced during menstruation, leading to stronger food urges. A 2019 review in the Journal of Endocrinology confirmed that hormonal dysregulation during the luteal phase amplifies hedonic eating.

So, next time you find yourself clutching a chocolate bar like it’s a lifeline, remember: It’s not just willpower. It’s biology, chemistry, and a little bit of chaos working against you. But hey, at least now you know who to blame!

Also Read: Bleeding Too Much During Periods: Symptoms, Causes And What to Do When Heavy Bleeding Strikes

10 Healthy Alternatives To Junk Food for Your Period Comfort

Hormonal fluctuations during periods can trigger cravings but can junk food affect your period? Absolutely. High sugar, salt, and trans fats in junk food during periods worsen bloating, cramps, and mood swings. So, what to eat during periods, then? Opt for these healthy alternatives to junk food that satisfy cravings while supporting hormonal balance.

1. Dark Chocolate (70% Cocoa and Above)

Instead of sugary milk chocolate, dark chocolate (70% cocoa and above) is rich in magnesium, which helps relax muscles and ease menstrual cramps. It also contains flavonoids, which boost serotonin levels, improving mood and reducing PMS-related anxiety. Unlike junk food during periods, it won’t cause rapid blood sugar spikes, preventing sudden energy crashes.

2. Greek Yoghurt with Berries

Greek yoghurt is a probiotic-rich food for gut health that prevents bloating, a common period symptom. It is high in calcium, which has been shown to reduce PMS-related mood swings. Berries, packed with antioxidants and vitamin C, reduce inflammation and provide natural sweetness without the processed sugar overload of junk food during periods.

3. Nuts and Seeds Mix

A mix of almonds, walnuts, ToneOp Care’s Flax seeds, and Pumpkin Seeds provides essential omega-3 fatty acids that help reduce period-related inflammation. Magnesium in nuts aids in muscle relaxation, preventing cramps, while zinc supports hormonal balance. Unlike processed snacks, they provide slow-releasing energy, keeping you full for longer.

4. Avocado Toast on Whole Grain Bread

Avocados are rich in potassium, which helps reduce water retention and bloating. Their high healthy fat content (monounsaturated fats) keeps blood sugar levels stable, preventing sudden hunger pangs. Whole grain bread provides complex carbohydrates, which support serotonin production and improve mood stability.

5. Banana and Peanut Butter

Bananas are bountiful in vitamin B6, which is known to regulate dopamine and serotonin levels and reduce mood swings. They also contain potassium, which prevents muscle cramps. Pairing them with natural peanut butter adds protein and healthy fats, preventing the energy crashes that occur after consuming sugary junk food during periods.

6. Homemade Popcorn with Nutritional Yeast

Instead of fried chips, air-popped popcorn is a fibre-rich snack that supports digestion and prevents bloating. Nutritional yeast is rich in B vitamins, which improve energy levels and reduce fatigue. This combination provides a crunchy, salty alternative without the high sodium content that worsens water retention.

7. Herbal Teas (Ginger, Chamomile, or Peppermint)

Herbal teas for women’s health are caffeine-free alternatives to sugary sodas that dehydrate the body. Ginger tea contains anti-inflammatory compounds that relieve cramps, chamomile tea reduces stress and relaxes muscles, and peppermint tea alleviates bloating by relaxing the digestive tract. Unlike junk food during periods, they soothe rather than aggravate symptoms.

8. Roasted Chickpeas

Rich in plant-based iron, roasted chickpeas help replenish lost iron levels during menstruation, reducing fatigue. They are also high in protein and fibre, which keep blood sugar stable, unlike processed snacks that cause energy crashes. Their crunchy texture makes them a healthier alternative to fried snacks like potato chips.

9. Sweet Potato Fries

Sweet potatoes are a complex carbohydrate rich in beta-carotene, which the body converts into vitamin A for hormonal regulation. Their fibre content supports digestion, reducing bloating and constipation. Unlike traditional French fries, they do not contain trans fats that can worsen inflammation and menstrual pain.

Try ToneOp Care's Period 360 capsules for natural PMS relief! Infused with Hing, Coconut, and Frankincense Oil, they tackle cramps, mood swings, and bloating effectively. Say goodbye to discomfort and embrace a more balanced cycle!

10. Oatmeal with Honey and Nuts

Oats are high in soluble fibre, which aids digestion and prevents bloating. They also contain complex carbohydrates, which help maintain stable blood sugar levels and reduce period-related mood swings. Honey provides natural sweetness and antibacterial properties, while nuts add protein and omega-3s for long-lasting energy.

Also Read: Can Stress Delay Your Period? Let’s Find What Science Says!

Does Eating Junk Food Affect Your Period?

Yes, eating junk food can significantly impact your menstrual cycle. A study conducted among 200 adolescent girls in Pakistan found a clear link between junk food and menstrual mayhem. Turns out, 40% of the participants had irregular cycles, 56% battled painful cramps (hello, dysmenorrhea!), and nearly all of them suffered from premenstrual symptoms. Coincidence? Not really.

Junk food isn’t just guilty of tasting too good—it’s also packed with saturated fats and sugars while being painfully low on essential nutrients. The study categorised junk food into various types, including refined grains, sweet snacks, and fast food, and identified a strong correlation between these foods and menstrual irregularities (p ≤ 0.05).

For example, the intake of such foods would interfere with the metabolism of progesterone, which would further aggravate premenstrual syndrome symptoms, hence increasing the associated discomfort during periods.

Moreover, the report stresses the use of health education programs that teach healthy eating among young girls, as this should reduce the potential adverse effects listed above. With further research called for, reducing junk food appears to be related to the alleviation of menstrual distress and overall health in the female reproductive system.

Also Read: Are Meftal & Painkillers Safe For Period Cramps? 4 Natural Ways To Reduce Cramps Instantly

The Final Say

Eating junk food on periods might seem like a small indulgence, but it can make PMS symptoms worse, causing bloating, irritability, and energy crashes. Instead, choosing nutrient-dense alternatives like dark chocolate, nuts, and whole grains can satisfy cravings while stabilising your mood and reducing cramps.

The key is balance—fueling your body with the right foods will make your periods less of a battle and more of a breeze. Ditch the guilt, make smart swaps, and let your body thank you later!

FAQs

1. Is eating junk food during periods bad for me?

Yes, excess sugar, salt, and trans fats in junk food can cause bloating, worsen cramps, and trigger mood swings due to unstable blood sugar levels.

2. What is the best junk food to eat on your period?

If you must indulge, opt for dark chocolate (70% cocoa and above), homemade popcorn with nutritional yeast, or baked sweet potato fries for healthier satisfaction.

3. Why do I crave junk food during my period?

You like eating junk food on periods because of hormonal fluctuations, especially a dip in estrogen and serotonin, which causes cravings for high-carb and sugary foods to boost mood and energy.

4. Can junk food affect my period cycle?

Yes, regularly consuming high amounts of processed foods worsens PMS symptoms and even causes irregular periods.

5. What are the worst foods to eat on your period?

Sugary snacks, caffeine, processed meats, and salty fast food can increase bloating, inflammation, and mood swings.

6. What should I eat to reduce cramps?

Magnesium-rich foods like bananas, nuts, dark chocolate and anti-inflammatory options like ginger tea and leafy greens can help relieve cramps.

7. Can spicy food make my period cramps worse?

Yes, for some people, spicy food can irritate the stomach and cause bloating, leading to increased discomfort during menstruation.

8. How can I stop craving junk food on my period?

Eating balanced meals rich in protein, fibre, and healthy fats can stabilise blood sugar levels and reduce cravings naturally.

References

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.