Impact of Junk Food on Menstrual Health

Written by Rama Manikumar on Tue, 30 January 2024

Key Highlights

  • Period cravings are common and one often succumbs to junk food to satisfy them
  • The side effects of junk food on menstrual health are many
  • Read more about how junk food affects menstrual and overall health
  • Find healthier alternatives to junk food during your periods so you minimize the side effects

Ladies, we all know how challenging it can be to deal with food cravings during period days. At a time when our bodies start to feel like being on a rollercoaster ride – from raging hormones to excruciating cramps, it's not uncommon for us to reach for our favorite comfort foods like chocolate brownies, fries, pizza, and ice cream!

Cravings for certain foods during your period are often linked to hormone and serotonin levels. It's common to desire carbohydrates and sweets. No need to apologize for wanting chocolate, chips, or tacos before your period—it's a legitimate and scientifically proven phenomenon. Period cravings and hunger are real, and there are valid reasons for the desire to indulge in various foods. Embrace it!

However, did you know that some of these foods can actually worsen period cramps and other menstrual issues like PCOS in women? To help alleviate period symptoms, it's important to be mindful of what we eat. This means avoiding foods to avoid while on period such as processed foods and sugary drinks.

Instead, we should focus on the best period craving foods that are nutrient-rich and can help support our bodies during this time. Some of these foods include bananas, almonds, and dark chocolate, which are all best snacks for period cravings.

It's also essential to be aware of the worst foods to eat on your period, especially junk food with low calories, that may lack essential nutrients. These unhealthy eating habits can impact our overall menstrual health and well-being.

Let's make a conscious effort to choose the best snacks for period cravings and prioritize our health during this time. By incorporating healthy food choices into our diets, we can nourish our bodies and ease the discomfort that often comes with periods.

Need more convincing? Let us take a look at the effects of eating junk food and how it affects your menstrual health.

Why do we crave junk food on period?

During menstruation, many women experience changes in their hormonal levels, particularly a drop in estrogen and progesterone. These hormonal fluctuations can influence various aspects of a woman's body, including her appetite and food cravings. While not all women crave junk food during their periods, some may find themselves drawn to these types of foods for a variety of reasons:  

  1. The levels of estrogen and progesterone experience fluctuations throughout the menstrual cycle. The drop in these hormones, particularly in the days leading up to menstruation, can affect mood and appetite.  
  2. Hormonal changes can impact serotonin levels, a neurotransmitter that contributes to mood regulation. Certain foods, especially those high in carbohydrates and sugars, can temporarily boost serotonin levels, providing a sense of comfort and well-being.  
  3. Junk foods, often high in sugars and fats, are commonly associated with comfort. Many women may crave these foods during their periods as a way to soothe emotional discomfort or stress associated with menstrual symptoms.  
  4. Some women may experience cravings due to a temporary nutrient deficiency. Junk foods are often calorie-dense and may provide a quick energy boost, although they may not be the healthiest choice.  
  5. Menstrual cramps and discomfort can lead to increased sensitivity to pain. The brain may respond by seeking pleasurable stimuli, such as the taste of sweet or salty foods, to counteract the discomfort.  
  6. Social and cultural factors play a role in food preferences. If women are exposed to advertisements or cultural norms that associate menstruation with indulging in comfort foods, they may be more likely to crave these items.  
  7. Hormonal changes can also lead to water retention and bloating during menstruation. Some women may crave salty or savory snacks as a response to these physical changes.

It's important to note that not all women experience the same cravings, and individual differences play a significant role. Additionally, making mindful and balanced food choices can help manage menstrual symptoms and support overall well-being. While indulging in occasional cravings is normal, maintaining a healthy and varied diet throughout the menstrual cycle is essential for optimal health.  

Our relationship with food goes beyond mere sustenance; emotional ties and memories can deepen our connection to certain foods. While some foods serve as emotional crutches, cravings for others can be rooted in physiological needs within our cells and glands. For instance, the intense desire for sweet foods, like chocolate, may not only be emotionally driven. During menstruation, the need for energy to replenish the uterine lining and eliminate accumulated toxins tends to be high, leading to strong cravings for sugar and carbs. Interestingly, the craving for chocolate in the days following ovulation can be attributed to a cellular need for magnesium. Cocoa beans are rich in magnesium, making the desire for chocolate more pronounced. Opting for dark chocolate or consuming magnesium-rich alternatives like oats, green vegetables, or supplements can help address these cravings while providing additional benefits like relief from cramps, constipation, sleep issues, anxiety, or headaches.  

To manage cravings, especially for high-calorie foods, consider removing them from your home before your period starts. This way, you're more likely to find and choose healthier substitutes without fixating on indulging in sweet or rich options. If you need a sugar fix, try satisfying your sweet tooth with a piece of fruit. Salt cravings are also common, linked to hormonal fluctuations that increase the workload on adrenal glands. To address this, incorporate sea salt into your cooking and consume seafood or water-rich vegetables. Avoid refined salt and processed foods. Including protein-rich breakfasts, such as eggs, can help you feel fuller during the first half of the day. Listen to your body's natural cues, eat when hungry without overdoing it, and focus on healthy proteins and fats in the lead-up to your period to reduce the likelihood of hormonal-induced binging. Using food as a distraction from menstrual pain is comparable to pharmacological therapy. Research indicates that consuming junk food, particularly rich in carbohydrates, can increase serotonin levels in the central nervous system, contributing to a sense of well-being. Boosting carb intake may offer relief and a better mood for women experiencing menstrual discomfort.

Is it normal to have cravings for junk food before and during your period?

Yes, it's quite common for individuals to experience cravings for junk foods before and during their menstrual period. These cravings can include a desire for high-sugar foods like chocolate, sweets, or carb-rich snacks like chips or fast food.

Hormonal fluctuations, particularly changes in estrogen and progesterone levels, can influence these cravings. These hormonal changes can affect neurotransmitters in the brain, such as serotonin, which plays a role in regulating mood and appetite. This can contribute to increased cravings for certain types of foods, including those that are considered "junk" or high in sugar, fat, or salt.  

Your body craves carbs, fat, and sweets because it's trying to boost serotonin levels. Serotonin is a feel-good hormone that helps combat mood swings and feelings of sadness during your period. So, when you reach for high-calorie treats, it's your body's way of seeking that serotonin boost. Understanding this connection can help you make healthier choices during this time of the month.

Furthermore, emotional factors, stress, cultural influences, and habits can also contribute to these specific cravings during this time of the menstrual cycle.

While it's normal to experience these cravings, it's essential to strive for a balanced diet overall and make healthy food choices whenever possible. Consuming a variety of nutrient-rich foods can help manage cravings and support overall health during menstruation.

Can we eat junk food during periods?

Eating junk food, which is high in saturated fatty acids, can potentially disrupt the metabolism of progesterone in the menstrual cycle. A study found a connection between consuming junk food and experiencing dysmenorrhea (painful periods). However, there was no identified link between junk food consumption and premenstrual symptoms. 

Several studies have investigated the link between consuming junk food and menstrual irregularities. One study suggests that eating such foods, which lack essential micronutrients, may contribute to issues like irregular menstrual cycles, premenstrual symptoms, and dysmenorrhea.

How junk food affects your period?

How junk food affects your period

Eating junk food can indeed affect the menstrual cycle due to its potential to disrupt hormonal balance and overall health. Numerous studies have explored the link between the consumption of junk foods and menstrual abnormalities. In one such study, irregular menstrual cycles, premenstrual symptoms, and dysmenorrhea were found to be associated with the consumption of junk food because these types of foods are deficient in essential micronutrients. Here's a detailed look at the effects of junk food on the menstrual cycle and how to prevent these impacts:

Impacts of Junk Food on the Menstrual Cycle:

1. Hormonal Imbalance

Junk food, which is often high in unhealthy fats, sugars, and processed ingredients, can lead to hormonal imbalances. These imbalances can affect estrogen and progesterone levels, potentially causing irregular periods, heavier flows, or more painful cramps. Food cravings during period are common, but indulging in junk food like that gooey chocolate bar or milkshake can wreak havoc on your body. Not only are they high in sugar, calories, and fat, but they offer little to no nutritional benefits. In fact, junk is perhaps the worst food to eat during your period, as it can cause hormonal imbalances, leading to cramps, pain, mood swings, and irritability.

2. Inflammation

Junk food is known to cause inflammation in the body due to its high levels of processed ingredients, additives, and trans fats. Consumption of junk food can lead to chronic low-grade inflammation in the body, which may exacerbate conditions such as polycystic ovary syndrome (PCOS) that can affect menstrual regularity. Increased inflammation might exacerbate menstrual symptoms like bloating, breast tenderness, and overall discomfort during periods. 

3. Nutrient Deficiencies

Consuming too much junk food can lead to deficiencies in essential nutrients such as magnesium, calcium, and B vitamins, which are crucial for a healthy menstrual cycle. These deficiencies might worsen PMS symptoms and affect the regularity and intensity of your periods.

4. Weight Gain

Junk food tends to be calorie-dense and lacking in nutritional value. Excessive consumption can lead to weight gain and obesity, which may impact your menstrual cycle by disrupting hormone levels and leading to irregular periods or even absent periods (amenorrhea).

5. Insulin Resistance

Regularly consuming sugary and processed foods can contribute to insulin resistance, affecting blood sugar levels. This imbalance may disrupt ovulation and cause irregular menstrual cycles. 

6. Irregular menses

Your diet must contain an adequate amount of nutrients to support the proper functioning of hormones. Studies have shown that high and frequent consumption of junk food can result in longer periods by up to 7 days.

Girls who ate a balanced diet had significantly shorter periods than those who regularly consumed junk food.

7. PCOS in women

Period problems like dysmenorrhea and premenstrual syndrome (PMS) are common in premenopausal women and can significantly affect physical and mental well-being. PCOS is characterized by hormonal imbalances, irregular periods, and ovarian cysts, and the consumption of junk food can potentially worsen the symptoms associated with this condition.

Constantly consuming junk food on your period puts you at greater risk of these conditions. Moreover, studies have shown that junk food can increase the incidence of PCOS in women.

Preventing the Impact of Junk Food on the Menstrual Cycle:

1. Balanced Diet:

Prioritize a balanced diet rich in whole foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats, to provide essential nutrients and support hormonal balance.

2. Limit Processed Foods:

Reduce consumption of processed and junk foods high in refined sugars, unhealthy fats, and additives, which can contribute to inflammation and hormonal disruption.

3. Adequate Hydration:

Stay well-hydrated by consuming sufficient water and avoiding sugary beverages, which can impact blood sugar levels and exacerbate hormonal imbalances.

4. Regular Exercise:

Engage in regular physical activity to support overall metabolic health, weight management, and hormonal balance, positively impacting menstrual regularity.

5. Stress Management:

Engage in stress-reducing activities like meditation, yoga, or mindfulness to promote overall well-being and minimize the impact of stress-related hormonal disruptions on the menstrual cycle.

6. Professional Guidance:

Consult with a healthcare provider or a registered dietitian to develop a personalized nutrition and lifestyle plan that promotes hormonal balance and menstrual health.

In conclusion, the consumption of junk food can potentially impact the menstrual cycle through its effects on hormonal balance, inflammation, nutrient status, and weight management. By prioritizing a balanced diet, regular exercise, and overall wellness, individuals can take proactive steps to minimize the potential impact of junk food on menstrual health and support a regular and healthy menstrual cycle.

Which junk foods to avoid during periods?

During menstruation, some women may experience cravings or changes in appetite. While it's essential to listen to your body and provide it with the nutrients it needs, it's also a good idea to be mindful of certain foods that may exacerbate menstrual symptoms. Here are some junk foods to consider avoiding during your period:

1. Limit Sugar Intake

Candy, chocolates, and sugary snacks can lead to fluctuations in blood sugar levels, potentially worsening mood swings and irritability. Consuming too much sugar can also result in experiencing energy crashes.

2. Reduce Processed Foods

Processed foods with high levels of sodium, additives, and preservatives may contribute to bloating and water retention, common symptoms during menstruation. Additionally, these foods are often high in sugar, worsening mood swings.

3. Avoid Fried Foods

High-fat and fried foods can lead to inflammation and may contribute to cramps and discomfort. Opt for leaner protein sources to reduce inflammation.

4. Moderate Caffeine Consumption

While moderate caffeine intake is generally acceptable, excessive caffeine can exacerbate anxiety, increase menstrual cramps, and disrupt sleep, which is essential for managing menstrual symptoms. 

Foods to avoid while on period

5. Consider Dairy Alternatives 

Some women may find that dairy products exacerbate bloating and cramps. Consider alternatives or choose dairy options that are well-tolerated.

6. No Consumption of Red Meat

High-fat meats can increase inflammation, potentially worsening discomfort during menstruation. Opt for leaner protein sources such as poultry, fish, or plant-based options.

7. Mindful Fat Consumption

Be mindful of fried and fatty foods, as they can increase inflammation and contribute to menstrual discomfort.

8. Watch Salt Intake

Foods high in salt can contribute to water retention and bloating, making symptoms like swelling and discomfort more pronounced.

9. Say No to Carbonated Drinks

Carbonated beverages can lead to bloating and gas, aggravating abdominal discomfort.

10. Hydration is Key

Stay hydrated with water and avoid carbonated drinks to manage bloating and gas during menstruation.

11. Avoid Alcohol Consumption

Alcohol can disrupt hormonal balance and may intensify mood swings. It can also contribute to dehydration, which is something to be mindful of during your period.

Remember that individual responses to food can vary, so it's essential to pay attention to your body and make choices that help alleviate your specific symptoms. Opting for a well-balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins can provide the nutrients your body needs during menstruation. Staying hydrated is also crucial to help manage symptoms and support overall well-being.

What impact does junk food consumption have on the menstrual cycles of adolescent girls?

Adolescence is a challenging phase marked by significant mental and physical changes as individuals transition from childhood to adulthood. Among adolescent girls, a notable change is the onset of menstruation. Deviations from the normal hormonal regulation of menstruation can lead to issues like irregular cycles, dysmenorrhea (painful periods), and premenstrual symptoms.

Menstrual problems are quite common in adolescent girls, causing stress. Globally, around 75% of girls experience menstrual disorders. A study in Pakistan found that 43% of girls face irregular menstrual cycles, 44.4% suffer from dysmenorrhea, and 75% endure premenstrual symptoms.

Several factors contribute to menstrual irregularities, falling into five main categories: illnesses, medication side effects, genetics, psychological stress, and lifestyle factors. Maintaining a healthy Body Mass Index (BMI) is crucial for regular menstrual cycles in adolescent girls, emphasizing the importance of a balanced diet.

Research suggests a link between junk food consumption and menstrual abnormalities. Junk foods, lacking essential micronutrients, can cause irregular cycles and discomfort. Girls who regularly consume these foods, high in sugar, fat, and low in nutrients, have a higher prevalence of dysmenorrhea. The saturated fatty acids in junk foods may impact progesterone metabolism in the menstrual cycle.

Studies also show that lifestyle patterns, such as reduced physical activity and junk food consumption, directly affect girls' menstrual cycles. Therefore, health education programs, including encouragement of regular physical activity, promotion of balanced diets, and awareness of menstrual hygiene, should be implemented in schools to foster menstrual health.

Improving menstrual health is crucial for preventing future gynecological problems like infertility, polycystic ovaries, and obesity. By addressing these factors early on, we can contribute to the overall well-being of adolescent girls and help them navigate this crucial transitional phase more smoothly.

What are some Healthy alternatives to junk food during Periods?

During periods, it's important to focus on nutritious foods that can help alleviate symptoms such as bloating, fatigue, and mood swings. Here are some healthy alternatives to junk food that you can consider:

1. Dark Chocolate

Eating chocolate during your period is a delightful way to find comfort, and it's not just an indulgence – it offers several benefits. Dark chocolate, in particular, is a fantastic choice because it's rich in antioxidants and magnesium.

Opt for plain dark chocolate over candy with additives, as the latter can provide empty calories with minimal health advantages. Despite its benefits, it's crucial to enjoy chocolate in moderation, as even dark chocolate contains sugar and caffeine. 

Instead of regular chocolate, opt for dark chocolate with at least 70% cocoa. It can satisfy sweet cravings and provides antioxidants. Dark chocolate contains magnesium, which can help alleviate menstrual cramps and improve mood by boosting serotonin levels. 

2. Mixed Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of omega-3 fatty acids and can help alleviate mood swings and reduce inflammation. Rich in omega-3 fatty acids, nuts and seeds have anti-inflammatory properties that can help reduce menstrual pain and discomfort.

3. Fresh Fruits

Choose fresh fruits like berries, bananas, and oranges. They provide natural sugars for a sweet fix and are rich in vitamins and fiber. Fruits are high in vitamins and antioxidants, providing essential nutrients that support overall well-being during the menstrual cycle.

4. Greek Yogurt with Honey

Greek yogurt is high in protein and can be paired with honey and fruits for a satisfying and nutritious snack. Greek yogurt is also a good source of calcium, which is beneficial for bone health and can help reduce premenstrual symptoms.

5. Whole Grain Popcorn

Air-popped popcorn is a whole grain snack that's low in calories and high in fiber. Be mindful of toppings to keep it healthy. Whole grain popcorn is a fiber-rich snack that aids in digestion, helping to alleviate bloating and constipation commonly associated with menstruation.

6. Vegetable Sticks with Hummus

Hummus is a great source of protein, and pairing it with colorful veggie sticks like carrots, cucumber, and bell peppers adds nutrients and crunch. The combination of hummus and veggies provides a balance of protein, fiber, and vitamins, supporting energy levels and reducing cravings.

7. Whole Grain Crackers with Cheese

Choose whole grain crackers and pair them with a small amount of cheese for a satisfying and balanced snack. Whole grains provide sustained energy, and pairing them with cheese adds calcium and protein, contributing to muscle function and reducing discomfort.

8. Homemade Smoothies

Blend fruits, Greek yogurt, and a handful of spinach for a nutrient-packed smoothie that can help combat fatigue and provide essential vitamins. Nutrient-packed smoothies offer a convenient way to stay hydrated and provide essential vitamins, aiding in reducing fatigue and supporting overall health.

9. Oatmeal 

Opt for plain oats and add fruits, nuts, and a touch of honey for a comforting and filling snack that can help regulate blood sugar. Oats are a complex carbohydrate that can help stabilize blood sugar levels, providing a steady release of energy and reducing mood swings.

10. Herbal Teas 

Herbal teas like chamomile and ginger have anti-inflammatory and soothing properties, helping to ease menstrual cramps and promote relaxation.

11. Avocado Toast

Whole grain toast with mashed avocado is a delicious and nutrient-dense option that provides healthy fats. Avocado is rich in potassium, which can help reduce water retention and bloating during menstruation.

12. Steamed Edamame

Steamed edamame is a great source of protein and can be sprinkled with a bit of sea salt for flavor. Edamame is also a good source of iron, supporting healthy blood circulation and helping to prevent anemia, which is common during menstruation.

Remember to stay hydrated by drinking plenty of water and herbal teas and consider consulting with a healthcare professional or a nutritionist for personalized advice based on your specific needs and health conditions.

Best Period Craving Foods

  • Dark chocolate is a great alternative for cookies, brownies, or any other dessert of your preference, being rich in antioxidants vitamins and minerals.
  • Frozen or refrigerated Greek yogurt is a great alternative to ice cream since it provides similar satisfaction in terms of taste and also provides essential nutrients. Top with berries and nuts for a protein-packed treat.
  • Sweet potatoes are rich in fiber, antioxidants, vitamins, and minerals and are a healthy substitute for French fries.
  • Are burgers or sandwiches your comfort foods? Try using multigrain bread instead of regular bread/buns. What's the benefit? Multigrain bread is high in fiber and antioxidants. Apart from this, they contain adequate amounts of vitamins and minerals. Try multigrain bread sandwiches for a wholesome period!

Best period craving foods

Best Snacks for Period Cravings

  • Popcorn is a great snack that is rich in fiber and antioxidants and is a great substitute for those calorie-laden chips.
  • Nuts like almonds and walnuts are also great snacks that are high in protein and healthy fats, helping to keep you full and satisfied.

Best snacks for period cravings

How can you stop period cravings?

Managing period cravings can be challenging, but there are some strategies that may help alleviate them. Keep in mind that everyone is different, so it may take some trial and error to find what works best for you. Here are some tips:

1. Recognizing and Understanding Cravings

Recognizing that cravings are a regular aspect of the menstrual cycle is the initial step in handling them. Acknowledge their certainty and embrace them as a natural happening during this period. Making it simple to grasp, cravings are expected during this time.  

2. Preparation with Healthy Alternatives

Get ready for cravings by keeping healthy snacks on hand. This proactive approach makes it easier to resist the temptation of unhealthy snacks and promotes better dietary choices.

3. Distraction from Cravings

Commit to socializing or engaging in activities outside your home to distract yourself from the kitchen and potential cravings. Redirecting your focus can be an effective strategy to overcome the urge to indulge in unhealthy foods.

4. Prioritizing Lean Proteins and Complex Carbohydrates

Prioritize lean proteins such as chicken, fish, tofu, and legumes in your diet. These proteins help satisfy hunger and stabilize blood sugar levels. Include complex carbohydrates like whole grains, brown rice, barley, beans, and lentils to fill you up and reduce space for unhealthy cravings.

5. Reducing Refined Carbohydrates, Fats, Salt, and Sugar

Limit the intake of refined carbohydrates, fats, salt, and sugar, as these can trigger further cravings and potentially lead to overeating. Choose whole, nutrient-rich foods to promote overall well-being.

6. Increasing Calcium and Vitamin Intake

Increase consumption of leafy green vegetables and dairy products to boost calcium intake, which supports serotonin balance. Consult with a doctor about appropriate Vitamin B supplements and consider Vitamin D and E supplements or exposure to sunlight for mood improvement and cravings reduction.

7. Avoiding Emotional Eating Triggers

Be mindful of media content during your menstrual period, especially those that portray emotional eating. Distance yourself from negative influences that may trigger unhealthy eating habits during this sensitive time.

8. Prioritizing Hydration

Ensure adequate hydration by drinking six to 10 glasses of water per day. Staying hydrated helps keep minerals flowing to where they are needed and can contribute to reducing cravings.

9. Optimizing Meal Frequency

Opt for smaller, more frequent meals throughout the day to stabilize blood sugar levels and control cravings. Eating six small meals or slightly reducing portion sizes at main meals can be effective in managing hunger.

10. Magnesium Intake for Chocolate Cravings

If craving chocolate, it might indicate low magnesium levels. Choose healthier sources of magnesium such as green leafy vegetables, legumes, nuts, seeds, and whole grains. Consider small amounts of dark chocolate as a lower-sugar alternative.

11. Incorporating Exercise

Engage in physical activities that elevate your heart rate, like brisk walking, running, bicycling, or swimming. Regular exercise can raise serotonin levels, helping to reduce cravings and alleviate other PMS symptoms.

12. Sunlight Exposure for Serotonin Production

Sunlight exposure aids serotonin production. Spend time outdoors to elevate serotonin levels and reduce cravings. Use sunscreen to protect your skin during outdoor activities.

13. Including Complex Carbs and Fiber

Include fiber-rich foods in your diet to stabilize blood sugar levels and ease mood swings. Examples include whole grain bread, pasta, cereals, fruits, vegetables, beans, seeds, and whole grains.

14. Mind-Body Activities and Adequate Sleep

Incorporate mind-body activities like yoga or tai chi to calm your mind, lower cortisol levels, and increase serotonin levels. A massage by an experienced therapist can have similar benefits. Ensure adequate sleep, as lack of sleep can contribute to increased cravings.

15. Maintaining a Food Diary

Keep a food diary to track eating habits, especially during periods of cravings or binge episodes. Monitoring calorie intake through a food diary provides insights into eating patterns and can help break the cycle of overeating.

16. Healthy Habits Throughout the Month

Adopt healthy eating habits consistently, not just during your menstrual period. Cut back on foods containing refined sugars and focus on high-fiber options like fruits, vegetables, beans, seeds, and whole grains. Establishing these habits contributes to overall well-being.

If you find that your cravings are severe or significantly impacting your daily life, it's essential to consult with a healthcare professional for personalized advice and potential underlying issues.


By now you know that giving in to period cravings with junk food can have negative effects on your menstrual health, such as excessive bleeding, longer periods, mood swings, and nutrient deficiencies.

But don't worry, we have some great alternatives to your favorite junk foods that won't compromise your health! Opting for healthier alternatives like dark chocolate, Greek yogurt, sweet potato fries, popcorn, and multigrain bread can provide similar satisfaction while also promoting better period health.

By avoiding foods that can worsen period cramps, such as processed and fried foods, and making small changes to unhealthy eating habits, you can take control of your menstrual health and feel your best during your period.

Remember, the best period foods and snacks are the ones that nourish your body and support your menstrual health. So, ditch the worst foods to eat on your period, and junk food with low calories that do more harm than good. Start now!


Frequently Asked Questions

The findings indicate that eating junk food has a negative impact on the menstrual cycle. However, further research is required to verify the connection between BMI, the intake of salty snacks, and frozen meat items with menstrual irregularities.

There is no direct evidence that suggests junk food can significantly delay your period. However, poor dietary habits, including the consumption of excessive junk food, may contribute to irregularities in hormonal balance, potentially affecting the menstrual cycle over time. It's essential to maintain a balanced and nutritious diet for overall reproductive health. If you experience persistent menstrual irregularities, it's advisable to consult a healthcare professional for personalized guidance. 

Many studies have found that consuming junk foods can lead to menstrual abnormalities. These problems include irregular periods, premenstrual symptoms, and painful periods (dysmenorrhea). The main reason behind this connection is that junk foods lack essential micronutrients. Simply put, a poor diet heavy in junk food can mess with your menstrual cycle and make periods more uncomfortable.

Food craving during periods are quite common and often related to hormonal fluctuations.During the menstrual cycle, estrogen and progesterone levels fluctuate, leading to changes in appetite and mood, making way for unhealthy eating habits, in turn. When estrogen levels drop, the brain produces more serotonin, a feel-good hormone that can lead to cravings for carbohydrates and sugary foods.However, indulging in junk food during periods can worsen symptoms of PMS, cause inflammation, and lead to nutrient deficiencies. Instead, opt for healthier alternatives like fruits, nuts, and dark chocolate. Incorporating more fiber and protein in your diet can also help regulate hormones and reduce cravings.

Consumption of refined grains, sweet snacks, bakery items, carbonated beverages, fast food, and processed drinks showed a strong association with menstrual abnormalities. These types of junk foods were found to potentially impact menstrual regularity. However, while these associations were observed, there isn't concrete evidence pinpointing a direct cause of delayed periods from any specific junk food. Overall, a diet high in these items may contribute to hormonal disruptions affecting menstrual cycles.

Opt for healthier snack alternatives like fresh fruits such as apples, berries, or bananas. Choose nuts and seeds like almonds, walnuts, or pumpkin seeds for a satisfying crunch. Snack on vegetable sticks with hummus or Greek yogurt for a protein boost. Consider air-popped popcorn or whole-grain crackers with cheese as nutritious options. Homemade smoothies with vegetables, fruits, and yogurt can also serve as a healthier snack choice.

Read More: What to eat and what not to eat on your period?

The most popular period cravings often include a desire for comfort foods that are typically high in sugar, salt, or both. Common cravings during menstruation may include chocolate, sweets, salty snacks, and carb-heavy treats like chips or baked goods. However, cravings can vary from person to person, and factors such as hormonal fluctuations and individual preferences play a role in determining what foods are sought during this time.

Yes, chocolate can help with period cravings due to its serotonin-boosting effects, which may improve mood. Additionally, the magnesium in chocolate may alleviate menstrual symptoms. Maintaining moderation is crucial to prevent excessive consumption of sugar. It's essential to maintain a balanced diet for overall well-being during menstruation.

Yes, junk food can affect hormonal balance during menstruation, as processed and high-sugar foods may disrupt hormone levels, potentially exacerbating menstrual symptoms.

Caffeine in junk foods can worsen menstrual symptoms, as it can contribute to increased anxiety, irritability, and breast tenderness. It may also interfere with sleep, impacting overall well-being during menstruation.

Certain junk foods, particularly those high in sodium, can contribute to water retention during menstruation. This can lead to bloating and discomfort, so it's advisable to limit the consumption of junk food during this time.

Yes, junk food, which is often high in saturated fats, sugars, and salt, can contribute to inflammation and may exacerbate period cramps. These foods can lead to increased bloating and discomfort. Opting for a balanced and nutritious diet with an emphasis on whole foods may help alleviate menstrual symptoms and promote overall well-being during menstruation.


Rama Manikumar

Rama is a nutritionist and a lifestyle consultant. Having worked in the health industry for more than 20 years, her expertise in health and well-being brings a fresh and healthy approach to everyday habits- food and lifestyle. She walks the talk and delivers excellent quality nutrition, and helps develop habits that peak health & Well- being. Rama Holds a Batchelor’s degree in Biology; Extended/Specialized degree in Nutrition & Dietetics (Pennsylvania State Univ. USA).

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  1. Shinde P et al. Effects of junk food/fast food study. International. Ayurvedic Medical. 2017;2(1).
  2. What to eat during your periods to relieve symptoms. Available from: Medicalnewstoday
  3. Menstruation and nutrition
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