How to use food as your ally during your menstrual cycle At Digbi Health
We believe your body speaks to you in patterns: your glucose levels, gut reactions, cravings, and even your menstrual symptoms are all part of a bigger health conversation. And if you’re someone who experiences a menstrual cycle, inflammation might be playing a more central role than you think, especially in the days leading up to and during your period.
What’s the connection between inflammation and your period?
Your menstrual cycle is not just a reproductive rhythm; it's a full-body rhythm. In the luteal and menstrual phases (the days before and during your period), many women experience an uptick in systemic inflammation. This is due to the natural hormonal shifts (like a drop in estrogen and progesterone) that can trigger pro-inflammatory markers.
What does that feel like? Think: bloating, fatigue, cravings, headaches, mood dips, digestive discomfort. Sound familiar?
Now, here’s the empowering part: you can calm this inflammation through food.
Your Period Food Strategy: Eat to Repair, Not Restrict
At Digbi, we don’t believe in one-size-fits-all diets. Your gut microbiome, genetics, and glucose patterns all shape how food affects you. But we do see some patterns that help most of our members feel better during their period.
1. Prioritize anti-inflammatory foods: Choose foods that soothe the gut and support hormone balance:
- Fatty fish (like wild salmon or sardines) for omega-3s
- Dark leafy greens (spinach, kale, chard) for magnesium and fiber
- Berries and turmeric for antioxidant support
- Ground flaxseeds and chia for hormone-balancing lignans
2. Watch your blood sugar curve: Your cravings might spike, but spiking your glucose only worsens inflammation and mood swings. Aim for:
- Balanced meals: protein + healthy fat + fiber
- Low-GI carbs like quinoa, sweet potato, and legumes
- Mindful indulgences: pair that chocolate with some nuts or after a fiber-rich meal
Digbi Tip:Your Digbi CGM insights can help you spot which foods make you crash, and which ones stabilize you during this sensitive time.
3. Soothe your gut, support your cycle: Your gut and hormones talk constantly. Foods that reduce bloating and improve digestion during your period include:
- Ginger and peppermint tea
- Bone broth or veggie broths with minerals
- Steamed veggies over raw to reduce fermentation and bloating
What to Avoid When Inflammation is High
While everyone’s food tolerances are unique, common inflammation triggers include:
- Ultra-processed foods and added sugars
- Dairy and gluten (especially if you have gut discomfort or a known sensitivity)
- Seed oils (like soybean, corn, and canola oils)
From Surviving to Syncing
We don’t want you to just “get through” your period, we want you to sync with it. By tuning into your body’s inflammatory signals and aligning your food strategy to your menstrual phase, you move from reactive to responsive. Digbi is here to guide you from symptom management to true support.
