During menstruation, hormonal changes often bring bloating, cramps, fatigue, and fluctuating moods. Seven key foods to avoid that can exacerbate these symptoms: caffeine, high-sugar foods, processed foods, dairy, spicy foods, high-fat foods, and salty items .

• Caffeine (from tea, coffee, energy drinks) may aggravate breast tenderness, irritability, bloating, and headaches, due to its dehydrating effects and impact on blood vessels .

• High-sugar foods can lead to energy crashes, worsen mood swings, and fuel inflammation .

• Processed and salty foods promote water retention and exacerbate bloating and discomfort .

• Spicy foods and high-fat items can irritate the digestive system, increasing cramps and lethargy .

• Dairy products may trigger inflammation or digestive upset in sensitive individuals, worsening discomfort .

Health experts emphasize that these foods can amplify prostaglandin production (hormone-like substances that cause uterine contractions), further intensifying cramps and pain . Reducing consumption of these items may help ease menstrual symptoms and improve overall comfort.