Fruits are some of the simplest, most nourishing foods you can turn to. They’re full of vitamins, fibre, and antioxidants that give your body the extra care it needs during hormonal shifts. When you make them part of your period diet plan, they can gently lift your energy, ease digestion, and calm inflammation, all the little things that help you feel a bit more like yourself again.
That said, not all fruits work in your favour during menstruation. Some can worsen bloating or cramps, especially when eaten in excess. Knowing which ones to go easy on can help you feel more comfortable and get through your period with less discomfort.
Fruits To Exclude From Your Period Diet Plan
1. Citrus Fruits
Citrus fruits like oranges, sweet limes, and grapefruits are loaded with vitamin C and are amazing for immunity, but tricky in large amounts. Too much can increase acidity, especially if you’re already prone to heartburn or nausea. It doesn’t mean cutting them out completely, just keeping them balanced. A small glass of fresh orange juice? Perfect. A whole jug? Maybe not.
2. Pineapple And Mango
They taste like summer and sunshine, but both can be a little too intense during your period. Pineapple contains bromelain, an enzyme that may increase uterine contractions when eaten in large quantities. Mangoes, while delicious, are naturally high in sugar, which can lead to bloating or sudden mood dips. Smaller portions, maybe a few slices paired with yoghurt, can help balance things out.
3. Grapes And Lychees
Even natural sugars can be sneaky. Fruits like grapes and lychees can cause sudden spikes in blood sugar, leaving you more tired or irritable later. During the first few days of your cycle, when hormones already mess with insulin levels, these are best enjoyed in moderation.
4. Dried Or Canned Fruits
Convenient, yes. But they often come with added sugars and preservatives that can worsen bloating and cramps. If that sweet craving hits, reach for fresh berries instead; they’re hydrating, antioxidant-rich, and light on the stomach.
Being mindful of these while planning your period diet plan is less about restriction and more about comfort. A little awareness goes a long way in keeping your energy balanced and your body feeling more at ease.
Fruits To Include In Your Period Diet Plan
Here’s the good part: plenty of fruits do wonders during your cycle. When your body is working overtime, these are some of the best natural fruits to eat during periods that can energise you and help reduce pain. Also, when you wonder what to eat during periods to reduce pain, these fruits are top natural choices.
1. Bananas
If cramps and mood swings had a natural enemy, it would be bananas. Rich in magnesium and potassium, they help relax muscles and ease those painful spasms that seem to come out of nowhere. Plus, the vitamin B6 in them helps boost serotonin, which means fewer “why am I crying over this ad?” moments. They’re an easy, gentle go-to for any period diet plan.
2. Watermelon
When everything feels puffy and bloated, watermelon feels like relief in a bowl. It’s light, hydrating, and helps flush out excess salt, something the body tends to hold onto during menstruation. Think of it as your sweet, juicy rescue from bloating. No wonder it’s often listed among the best period comfort food choices.
3. Berries
When wondering which fruit is good during periods, berries definitely deserve a top spot. Tiny but powerful, blueberries, strawberries and raspberries are packed with antioxidants that help reduce inflammation and fatigue. They also keep blood sugar levels stable, so you don’t crash after eating something sweet. Whether it’s a smoothie or a handful in your yoghurt bowl, berries are among the best fruits to eat during periods.
4. Apples And Pears
These fruits don’t always get the credit they deserve. Their high fibre content helps with digestion and keeps things moving, especially useful when your period messes with your gut. They also satisfy sugar cravings without adding heaviness, making them one of the most period-friendly foods out there.
Adding these fruits to your meals brings more than just nutrition. Creating a period diet plan that suits your body is the best form of self-care.
Quick Tips For Building A Period-Friendly Plate
- Drink plenty of water to stay hydrated.
- Limit caffeine and processed sugar, as they can worsen cramps.
- Pair fruits with protein-rich foods for better satiety.
- Focus on whole, fresh ingredients wherever possible.
Small adjustments like these can make your body feel lighter, calmer, and more in tune with its rhythm while improving your awareness about menstruation and period-friendly foods.
Listen To Your Body
Every cycle is different. Some months pass gently, while others push every boundary of comfort and patience. That’s when slowing down and really tuning in matters most. There’s no need to follow rigid rules as part of your period diet plan; it’s more about noticing what your body needs and how it responds.
If something makes you feel heavy or bloated, skip it. If a fruit makes you feel refreshed, enjoy more of it. The goal isn’t perfection, it’s balance. Your body is always trying to communicate with you; all it asks is that you notice.
Sources
- HEALTHLINE: 16 Foods to Eat (and Some to Avoid) During Your Period
- CLEVELAND CLINIC: Foods To Eat (and Avoid) During Your Period
- FLO: 6 Foods That Help with Cramps
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