Fitness expert Kayla Itsines reveals exactly what you should and shouldn't eat on your period - and why you need to AVOID your daily coffee during that time of the month
- Adelaide-based fitness expert Kayla Itsines shared what to eat on your period
- Foods that help to reduce cramping include salmon, leafy greens and chocolate
- Kayla said you need to avoid coffee, processed foods and salt to feel good
- Naturopaths and nutritionists previously shared how to 'hack' your hormones
Adelaide-based fitness expert and creator of the Bikini Body Guides Kayla Itsines has revealed exactly what you should eat on your period - and the three foods she always avoids during her time of the month.
The 29-year-old personal trainer said by making small tweaks to your diet during your menstrual cycle, you can reduce the severity of bloating, cramps and nausea.
Meanwhile, if you eat other items like coffee and salt, you can expect to be worsening any PMS or discomfort that comes with your period.
Adelaide-based fitness expert and creator of the Bikini Body Guides Kayla Itsines (pictured) has revealed exactly what you should eat on your period - and what to avoid
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EAT: Spinach and broccoli
The first food Kayla said you should be trying to incorporate into your diet during your period is spinach and broccoli.
'Spinach and broccoli are high in iron, rich and fibre, and high in magnesium,' Kayla wrote on her website.
Magnesium and potassium from leafy greens can help to reduce symptoms associated with your period like cramping.
Kayla said that by eating greens in your salads, soups and smoothies, you can also feel less fatigued thanks to their iron content.
Oily fish like salmon (pictured) are always good to include in your diet, but never more so than on your period, thanks to salmon's vitamin b12 and omega-3 fatty acid content
EAT: Salmon
Oily fish like salmon are always good to include in your diet, but never more so than on your period, thanks to salmon's vitamin b12 and omega-3 fatty acid content.
'These nutrients have anti-inflammatory properties which can help to reduce cramping pains,' Kayla said.
EAT: Chocolate
In good news for anyone who craves sugary things during their period, chocolate is allowed - but Kayla said you should ideally be opting for the dark variety.
This is because dark chocolate has more antioxidants and magnesium, which will help with cramping and any bloating.
The 29-year-old said you could even make a dark chocolate mousse with avocado to get the health benefits from the avocado too.
In good news for anyone who craves sugary things during their period, chocolate is allowed - but Kayla (pictured) said you should ideally be opting for the dark variety
EAT: Wholegrains
If you feel as though you just can't stop eating when you're on your period, consider adding some wholegrains in the form of wholegrain bread and porridge to your diet.
Kayla said these have 'important B and E vitamins' and will keep you fuller for longer, preventing unhealthy snacking.
'B vitamins play a role in serotonin production, a hormone which can help to moderate your appetite,' she explained.
EAT: Greek yoghurt and bananas
With her Greek heritage, Kayla said Greek yoghurt is one of her favourite foods.
As well as being high in calcium, it has live cultures which will give your digestion a boost, and it can also be soothing for the stomach.
Kayla likes to put the yoghurt with bananas, which can also be good on your period.
EAT: Eggs
Whether for breakfast or dinner, eggs are often a staple of dietitians' and fitness experts' diets.
Kayla said this is because the 'yolk contains iron, fat-soluble vitamins, essential fatty acids and protein'.
If you have a sensitive stomach, you might want to avoid eating them hard-boiled, but she said you can easily eat them another way - whether scrambled, poached or fried.
If you drink coffee every day, it might help any cramping if you switch to some form of herbal tea during your period (stock image)
AVOID: Coffee
If you drink coffee every day, it might help any cramping if you switch to some form of herbal tea during your period.
This is because caffeine increases your heart rate and blood pressure, which could make any PMS symptoms worse.
AVOID: Salt
Salt increases water retention in your body, which leads to bloating and discomfort.
Kayla said even if you don't feel like it, you're far better off opting for something fresh to help your insides.
In the same way that salt is a dietary no-no, Kayla (pictured) said processed foods should also be limited if not restricted during your period
AVOID: Processed foods
In the same way that salt is a dietary no-no, Kayla said processed foods should also be limited if not restricted during your period.
Anything that is high in sugar, salt or unhealthy fats is going to affect your hormones negatively, and should be reduced.
Nutritionist Thalia Thomas (pictured) said you need to get on top of your hormones in your twenties, because this will set up good foundations for later on
Speaking previously to FEMAIL, naturopaths, nutritionists and experts from Happy Healthy You shared their top tricks for 'hacking' your hormones in every decade of your life.
Nutritionist Thalia Thomas said you need to get on top of your hormones in your twenties, because this will set up good foundations for later on.
'With hormonal imbalance becoming increasingly triggered by external factors (such as stress, diet or harmful chemicals), it's imperative to start getting familiar with your body and how your hormones are affecting your physical and mental health for the long-term,' Tahlia told Daily Mail Australia
'When your hormones are balanced, it means your body is working together to keep your healthy.'
In your thirties, naturopath Lauren Scinetti said you should adjust your diet a little to ensure you're getting the adequate amount of fruit and veg
In your thirties, naturopath Lauren Scinetti said you should adjust your diet a little to ensure you're getting the adequate amount of fruit and veg.
'Unfortunately, most women will experience a hormonal shift in their mid 30s,' Lauren said.
'This is your body telling you to adjust your diet and lifestyle to work harmoniously with your hormones.
'If your hormones are imbalanced, your body will let you know - one way it will do this is by the onset of premature hormonal ageing and wrinkles.
'It's important to look at what you're putting into your body to help to nourish it for the long run.'
When it comes to your forties, naturopath Sally James said you must make time for regular exercise and pay close attention to your metabolism and up your leafy greens.
In your fifties, you may need to add a supplement - whether that's a multivitamin or some sort of menopausal relief.
