Catalina Villafane & Evelyn Heimann, Period Pros from Florida State University College of Medicine
Although nutrition can affect many aspects of health, including periods, it’s also important to separate fact from fiction. There are many common myths about how our dietary choices can affect period pain and discomfort. These myths, though well-intentioned, can lead to misunderstandings and unnecessary dietary restrictions.
Myth #1 Eating Less Reduces Period Pain: Eating less or fasting during your period does not reduce pain. In fact, skipping meals or depriving your body of essential nutrients can make your menstrual symptoms worse. One study even showed that there was increased period pain when women skipped breakfast!1 Proper nutrition is crucial during this time to support your body.
Myth #2 Dairy Products Should Be Avoided: Some people think that dairy products worsen bloating. While dairy can be a trigger for gastrointestinal issues in those who are lactose-intolerant, it doesn’t apply to everyone. Dairy has actually been shown to improve symptoms associated with periods, like bloating and pain.2 So if you are not lactose intolerant, feel free to enjoy your yogurt, milk, and sour cream!
Myth #3 Spicy Foods Increase Blood Flow: Spicy foods do not make periods heavier or more painful. In reality, spicy foods don’t have an impact on menstrual flow. However, if you suffer from acid-reflux or abdominal pain during your period, you should consider limiting spicy foods because they can worsen reflux and indigestion3.
Everyone deserves the freedom to enjoy a burger, a spicy noodle bowl, or an ice cream cone now and then! But if certain foods make you uncomfortable during your period, consider waiting until it’s over. You know your body best! It’s all about balance and awareness. Prioritize foods that support your well-being, but don’t restrict certain foods just because of these myths.
More more info about periods and nutrition: Check out our other blog, How Foods May Impact Painful Periods.
References
Skipping Breakfast and Period Pain
Abu Helwa HA, Mitaeb AA, Al-Hamshri S, Sweileh WM. Prevalence of dysmenorrhea and predictors of its pain intensity among Palestinian female university students. BMC Womens Health. 2018 Jan 15;18(1):18. doi: 10.1186/s12905-018-0516-1. PMID: 29334974; PMCID: PMC5769430.
Dairy and Dysmenorrhea
Abdul-Razzak KK, Ayoub NM, Abu-Taleb AA, Obeidat BA. Influence of dietary intake of dairy products on dysmenorrhea. J Obstet Gynaecol Res. 2010 Apr;36(2):377-83. doi: 10.1111/j.1447-0756.2009.01159.x. PMID: 20492391.
Spicy Food and Heartburn
Taraszewska A. Risk factors for gastroesophageal reflux disease symptoms related to lifestyle and diet. Rocz Panstw Zakl Hig. 2021;72(1):21-28. doi: 10.32394/rpzh.2021.0145. PMID: 33882662