The Best Snacks to Have During Your Period

Periods can be tough, but the right snacks can make a world of difference. Eating nutritious, tasty snacks during your menstrual cycle not only helps manage symptoms like fatigue and cramps but also lifts your mood. Here’s a quick guide to snacks that are perfect for your period.

Why Snacks Matter During Your Period

When you’re on your period, your body works extra hard, which can lead to nutrient depletion and energy dips. Snacks rich in vitamins, minerals, and healthy fats can:

• Ease cramps

• Boost energy

• Stabilise your mood

• Replenish lost nutrients like iron and magnesium.

  
  

Top Snacks to Enjoy on Your Period

Here’s a mix of sweet and savoury snack options to nourish you and keep you feeling great:

1. Dark Chocolate and Nuts

• Why it’s good: Dark chocolate is rich in magnesium, which helps relax muscles and ease cramps. Pair it with nuts like almonds or walnuts for protein and healthy fats.

• How to snack: Try a handful of dark chocolate chips mixed with almonds or walnuts. Yum!

  
  

2. Fresh Fruit with Nut Butter

• Why it’s good: Bananas, apples, and pears provide natural sugars for energy and are packed with fibre to support digestion. Nut butters like peanut or almond butter add a creamy texture and protein boost.

• How to snack: Slice an apple and dip it in almond butter for a satisfying treat.

  
  

3. Greek Yoghurt with Berries and Honey

• Why it’s good: Greek yoghurt is high in calcium, which helps reduce muscle tension. Berries like blueberries and strawberries are full of antioxidants and vitamin C.

• How to snack: Top a bowl of plain Greek yoghurt with a handful of berries and a drizzle of honey.

  
  

4. Avocado Toast

• Why it’s good: Avocados are packed with healthy fats and potassium, which can reduce bloating and water retention. Whole-grain bread adds fibre to keep you full longer.

• How to snack: Spread mashed avocado on toasted whole-grain bread and sprinkle with a pinch of salt and chilli flakes.

  
  

5. Dried Dried Fruits, Nuts and Seeds

• Why it’s good: Dried fruits like apricots and raisins are rich in iron, which is essential for replenishing blood loss during your period. Seeds like pumpkin and sunflower add magnesium and zinc.

• How to snack: Create your own trail mix with dried fruits, seeds, and a sprinkle of dark chocolate chips.

  
  

6. Hummus with Veggie Sticks

• Why it’s good: Hummus is made from chickpeas, which are a great source of plant-based protein and iron. Pair it with crunchy vegetables for a refreshing snack.

• How to snack: Dip carrot sticks, cucumber slices, or celery in a bowl of hummus.

  
  

7. Smoothies

• Why it’s good: Smoothies are an easy way to pack in nutrients! Add spinach for iron, bananas for potassium, and almond milk for calcium.

• How to snack: Blend a handful of spinach, a banana, some frozen berries, and almond milk for a quick energy boost.

  
  

Snack Smart, Feel Great

These snacks not only taste amazing but also help you feel better during your period. By

choosing nutrient-rich foods, you’re giving your body the support it needs to handle the extra workload. Plus, they’re easy to prepare and perfect for any time of day.

Shop The Happy Pot Nourish Box

For even more convenience, check out our Nourish Box—packed with wholesome, delicious, and period-friendly meals and snacks. It’s a simple way to stay energised and supported during your cycle.

Take care of yourself with these simple and nourishing snacks. Your body will thank you!