What Not to Eat During Your Period — Science + TCM Backed

Navigating Your Moon Phases with Diet

Embrace and nourish every phase of your cycle—with the science, wisdom, and tools to back it up.
No more guessing. We’re breaking down what’s happening in each phase, what your body needs, and how to eat in sync with your cycle.

image from Pinterest

Your period is your body’s natural detox — not a punishment.
As your uterine lining sheds, your liver and lymphatic system are working overtime to clear out excess hormones, inflammation, and waste.

So what you eat during this phase really matters.

While comfort food cravings are real (hello, pasta and chocolate), some foods can actually make cramps, bloating, and fatigue worse — by messing with your blood flow, hormones, and energy levels.

Here’s what not to eat during your bleed — according to both modern science and Traditional Chinese Medicine (TCM) — and what to reach for instead.

1. Skip the Cold Foods + Iced Drinks

image from Pinterest

That smoothie bowl might look innocent — but during your period, it’s the opposite of what your body needs.

Science says: Cold temperatures constrict blood vessels, which reduces circulation to the uterus and can worsen cramps and pain.
TCM says: Cold foods (like raw salads, iced drinks, smoothies) block the flow of Qi and Blood, leading to stagnation and pain.

👉 Swap for:
Warm, cooked meals and herbal teas. Think soups, stews, congee, or ginger tea — foods that warm and move Blood.

🩸 Your period is your body’s “inner winter.” Keep it warm, cozy, and flowing.

2. Ditch the Refined Sugar + Pastries

image from Pinterest

When you’re tired or crampy, it’s easy to reach for sweets. But sugar is the fastest way to spike — and then crash — your hormones.

Science says: Refined sugar increases inflammation and prostaglandin production, which can worsen menstrual pain and mood swings.
TCM says: Sugar creates dampness and heat — internal conditions that cause bloating, acne, and fatigue.

👉 Swap for:
Natural sweeteners (like dates or honey), dark chocolate (70%+ cacao), or sweet root veggies like sweet potato and pumpkin.

✨ Think: comfort food, not chaos food. Your hormones will thank you.

3. Cut Back on Caffeine

We know — your period fatigue screams “double espresso.” But caffeine is a sneaky saboteur.

Science says: Caffeine constricts blood vessels and increases prostaglandin levels, both of which can worsen cramps. It also depletes magnesium, a mineral your body loses during menstruation.
TCM says: Coffee overstimulates Liver Qi, which can lead to irritability, breast tenderness, and headaches.

👉 Swap for:
Ginger tea (for warmth + digestion), chamomile (for cramps + relaxation), or rose bud tea (for Qi and emotional flow).

Herbal tea > coffee crash. Always.

4. Avoid Processed + Salty Foods

Chips, instant ramen, or takeout may hit the spot in the moment — but you’ll pay for it later.

Science says: High-sodium diets increase water retention and bloating, while processed fats promote inflammation that worsens cramps.
TCM says: Processed, greasy, or fried foods weaken Spleen Qi — leading to fatigue, puffiness, and sluggish digestion.

👉 Swap for:
Whole grains (quinoa, brown rice), cooked veggies, and clean proteins like fish, eggs, or tofu. Add warming spices like turmeric or cinnamon to aid circulation.

Period bloat isn’t just water — it’s inflammation. Eat to soothe, not swell.

5. Skip the Alcohol

That glass of wine might feel like relaxation, but your liver — the organ that detoxes estrogen — is already busy during your period.

Science says: Alcohol impairs the liver’s ability to metabolize estrogen, contributing to hormone imbalance and heavier bleeding.
TCM says: Alcohol adds heat and stagnation, worsening cramps, headaches, and irritability.

👉 Swap for:
Warm mocktails (like spiced ginger tea with lemon) or sparkling water with herbs.
Your liver and hormones will love you for it.

Bleeding is detox — don’t add more toxins to the mix.

6. Limit Dairy + Heavy Animal Fats

Some women tolerate dairy fine — but if you struggle with cramps, acne, or congestion during your period, dairy can make things worse.

Science says: High-fat dairy can increase inflammation and prostaglandin activity, potentially worsening menstrual symptoms.
TCM says: Dairy creates dampness and phlegm, which block circulation and slow detox pathways.

👉 Swap for:
Plant-based milks (oat, almond, sesame), or small amounts of ghee or grass-fed butter if tolerated.

Keep your system flowing, not congested.

Final Thoughts:

Your bleed is your body’s monthly cleanse — not the time to overload it.
By eating warm, nourishing, easy-to-digest foods, you help your body release, rebuild, and restore.

So this month, skip the cold lattes and pizza nights.
Grab a bowl of soup, light a candle, and sip something herbal.

Your hormones don’t need restriction — they need rhythm.
✨ Eat to flow, not to fight.