What’s the best to eat when a woman is menstruating

During menstruation, focusing on a diet rich in fruits, vegetables, whole grains, and healthy fats can be beneficial, as noted by Natalie Crawford in a conversation with Andrew Huberman on the Huberman Lab. They suggest that these foods can help decrease inflammation, which is advantageous for overall hormonal health. Foods high in antioxidants and fiber, such as fruits and vegetables, are particularly emphasized 1.

Additionally, consuming foods enriched in the amino acid tryptophan can lead to increases in the amount of serotonin, a neurotransmitter that affects mood and well-being. Dr. Huberman lists tryptophan-rich foods that may be beneficial overall, including turkey, milk (especially whole milk), oats, cheese, nuts, seeds, bread, chocolate, and certain fruits like bananas and apples. While these recommendations are not menstruation-specific, they could support overall nutrient and mood support during the menstrual period 2.

Always consider your own dietary restrictions and preferences, and consult with a healthcare provider for personalized advice.