[Period Guide] Foods For Better Flow

What To Eat During Periods To Increase Flow

[Period Guide] Foods For Better Flow

Irregular periods are a torment for females. Being underweight or overweight, inactive lifestyle and hormonal imbalance are the major reasons for ladies having irregular periods.

Irregular periods can cause mood swings, weight gain, bloating, facial hair, and many other problems.

The best approach to deal with irregularities in the menstrual cycle is by improving your lifestyle, consuming a balanced diet, and working out regularly.

However, what to eat during periods to increase flow? I’ll talk about it in detail in this guide.

how to make your period flow heavier

Table of Contents

How To Make Your Period Flow Heavier?

If you have irregular periods, here are the foods to eat during periods.

1. Beetroot Juice: A Nutrient-Rich Start to Menstrual Health

If you want to know what to eat for breakfast on your period, you must try beetroot juice.

It is rich in calcium, iron, vitamin A, C, folic acid, fiber, potassium, and manganese.

Drinking beetroot juice can increase blood flow and circulation during periods.

Furthermore, it can increase hemoglobin levels, making your period flow heavier.

2. Turmeric: Emmenagogue Properties For Menstrual Health

Turmeric is one of the best herbs to increase menstrual flow. It is an emmenagogue that stimulates blood flow in the pelvic and uterus region.

It has an antispasmodic effect on the body, which expands the uterus and induces periods. You should drink turmeric milk daily to lower menstrual irregularities.

Known as haldi doodh or turmeric latte, this natural home remedy not only helps to regulate flow but also works to balance hormones.

The warming effect of turmeric on the stomach provides relief from period cramps, making it an ideal choice for women experiencing heavy menstrual flow.

3. Ginger: A Natural Remedy For Regulating Menstruation

Ginger is one of the most fantastic foods to eat during periods.

If late periods that are too frequent are the cause of your worry, you should have raw ginger with organic honey every morning.

It can aid in balancing your hormones and regulating the blood flow, making your menstruation come regularly.

4. Jaggery: A Traditional Remedy For Menstrual Regulation

You should also include jaggery in your list of “what to eat during periods to increase flow.

You can mix it with sesame seeds, turmeric (haldi), carom seeds (jeera), and ginger and eat it with a glass of lukewarm water. Consuming it daily can induce menstruation and even prepone them.

This combination is effective in promoting a proper flow during periods, especially when you’re experiencing scanty blood flow.

Furthermore, incorporating these heat inducing food items can enhance blood flow, ensuring a healthier menstrual cycle.

The high iron content in jaggery, combined with the other ingredients, works synergistically to regulate your menstrual cycle date.

5. Vitamin C Fruits: Essential For Inducing Periods

Vitamin C-loaded foods are beneficial for inducing periods. Papaya is one of the best fruits to eat during periods as it contains carotene that stimulates the estrogen hormone. This can induce or prepone periods.

Pineapple is another fruit that is packed with vitamin c. It can diminish inflammation, which is the root cause of irregular periods.

Other vitamin C-rich fruits to eat during periods include kiwi, mangoes, lemon, and oranges.

Consuming them daily can decrease irregularities in menstruation and even prepone them.

6. Coconut: Enhancing Menstrual Flow Naturally

Eating shredded coconut with jaggery is the safest and fastest fashion to what to eat during periods to increase flow.

Iron content in 100-gram coconut is 2.4 milligrams. Both coconut and jaggery can enhance blood flow during menstruation.

7. Spinach Juice: For Normalizing Blood Flow

Spinach is a green leafy vegetable. It has vitamin K, so it is very advantageous for health.

Drinking spinach juice helps normalize blood flow if you have irregular menstrual cycles.

8. Papaya: A Natural Stimulant For Menstrual Health

My personal journey with menstrual health has led me to discover the wonders of Papaya. This heat inducing food can stimulate the uterus, enhancing period flow.

However, it’s essential to consume it in moderation to avoid stomach upsets. Papaya contains enzymes that help the uterus muscle fibres contract, thus improving menstrual flow.

Its rich carotene content is known to not only induce period but can also help prepone it, especially useful for those with irregular periods.

I’ve found that both ripe papaya and unripe papaya have unique body effects, with the unripe variety being more potent in inducing menstruation.

9. Pineapple: Bromelain-Enriched For Menstrual Relief

Then there’s Pineapple, a fruit I’ve turned to many times. The bromelain enzyme in pineapples helps shed the uterus walls during the menstrual cycle.

This not only relaxes muscles, easing menstrual cramps, but its manganese content also aids in increasing blood flow during periods.

Sipping on pineapple juice during period days can be both refreshing and beneficial.

10. Chocolates: A Delicious Way To Regulate Menstrual Flow

Want to know how to make your period flow heavier immediately? You should eat dark chocolate regularly if you have irregular periods.

It has vitamins and minerals such as calcium, protein, iron, vitamin E, and copper that help blood flow regulation during menstruation.

Chocolates, particularly those high in magnesium content, are beneficial for the proper functioning of the uterus. This can relieve menstrual pain and discomfort.

foods to eat during periods

11. Sesame Seeds: Nutrient-Rich Seeds For Menstrual Health

Rich in iron, phosphorus, magnesium, copper, and manganese, these sesame seeds can significantly increase blood flow during periods.

Integrating them into your diet, perhaps in a dessert in combination with jaggery, can amplify their effects.

As heat-inducing foods, they not only regulate but also enhance menstrual health.

12. Aloe Vera Juice: For Balanced Menstrual Health

Lastly, Aloe vera juice, taken on an empty stomach, offers numerous health benefits that extend to regulating period flow.

It not only aids in metabolism and maintaining a healthy weight but also contributes to hormonal balance, a crucial aspect of menstrual health.

This simple, natural remedy has been a part of my routine for managing menstrual issues effectively.

13. Dates: A Winter Superfood For Menstrual Health

Dates, often hailed as a winter superfood, come from the date palm and are known for their ability to heat the body.

Various studies have shown that when women consume dates, especially with milk, their menstrual cycles tend to prepone.

Being a rich source of iron, vitamin C, folate, and various minerals, dates provide essential nutrients that relieve problems that hinder menstruation, effectively regulating flow.

My personal experience validates this, as including dates in my diet has noticeably eased my menstrual cycle.

14. Parsley: A Natural Menstrual Regulator

Parsley is a super effective food option to regulate the menstrual cycle. Rich in vitamin C, its properties stimulate uterine contractions, aiding menstruation.

However, it’s considered toxic for expecting women. For those struggling with period woes, incorporating parsley into your diet can be beneficial.

Brewing parsley tea is simple: just steep fresh parsley in boiling water for about 5 minutes.

This concoction provides much-needed relief. However, if you have kidney problems, be careful with its consumption.

15. Nuts And Seeds: Balancers Of Menstrual Health

A handful of nuts and seeds, eaten regularly, can significantly improve fertility and reproductive health, addressing menstrual imbalances.

Almonds and walnuts, packed with fibre, protein, and Omega-3, are especially beneficial. They induce heat during periods, aiding in natural flow regulation.

The practice of seed cycling aligns the intake of specific seeds with different cycles of menstruation, fostering balance and wellness.

16. Chicken: A Protein-Rich Choice

Incorporating chicken into your diet can significantly benefit your overall health, especially during your period.

As a protein-rich source, it not only keeps you feeling full and sated but also plays a crucial role in curbing cravings that often accompany menstruation.

The iron content in chicken further supports menstrual health, ensuring that your body’s needs are met during this time.

17. Fish: A Nutritious Addition For Menstrual Health

Fish, rich in both iron and protein, is a highly nutritious addition to the diet of anyone menstruating.

Due to the natural dip in iron levels during menstruation, fish becomes an essential food. Its omega-3 fatty acids are known to reduce period pain.

A 2012 study highlighted that omega-3 supplements could reduce menstrual pain to a level comparable to ibuprofen.

Another 2014 study linked omega-3s to reduced depression and mood swings during menstruation, making fish a valuable dietary choice.

18. Flaxseed Oil: A Beneficial Supplement

Flaxseed oil, containing around 7,195 milligrams of omega-3 fatty acids in just 15 milliliters, as noted by the Office of Dietary Supplements, surpasses the recommended 1,100 to 1,600 milligrams daily intake.

A small study suggested that it could alleviate constipation, a common symptom during menstruation, thus promoting digestive health and improve overall well-being during menstruation, according to research.

19. Quinoa: A Gluten-Free Energy Booster

Quinoa is packed with essential nutrients like iron, protein, and magnesium, making it an excellent choice for those with celiac disease or anyone seeking a gluten-free diet.

Its low glycemic index helps you feel full and provides sustained energy while eating during your menstrual cycle.

20. Lentils And Beans: Ideal For Vegans And Vegetarians

For vegans and vegetarians, lentils and beans are superb protein and iron sources, making them ideal meat replacements in the diet.

Regular consumption of these nutrient-rich foods helps maintain healthy iron levels, essential for menstrual health.

21. Yogurt: A Probiotic Ally During Periods

During your period, yeast infections can be a concern, but probiotic-rich yogurt comes to the rescue.

Packed with good bacteria, it helps maintain a healthy balance in the vagina and fight off infections.

Additionally, yogurt is a great source of magnesium and other essential nutrients like calcium, vital for overall menstrual health.

22. Tofu: Nutrient-Rich Choice For Vegetarians

Tofu, a popular protein source for vegetarians and vegans, is made from soybeans and is rich in iron, magnesium, and calcium.

These nutrients are particularly important during menstruation, making tofu an excellent dietary choice to support menstrual health.

23. Peppermint Tea: A Natural Remedy For PMS

A cup of peppermint tea can be a soothing ritual. A 2016 study showed that peppermint tea can alleviate symptoms of PMS, including menstrual cramps, nausea, and diarrhea.

Its calming properties make it a preferred choice for many women during their menstrual cycle.

24. Kombucha: A Dairy-Free Probiotic Source

Kombucha, a probiotic-rich and yeast-fighting beverage, is an excellent alternative for those avoiding dairy.

This fermented food typically contains a small amount of sugar, but it’s a healthful choice for maintaining a balanced gut flora during menstruation.

25. Cinnamon: Balancing Hormones And Regulating Cycles

Cinnamon is one of the best spices to increase menstrual flow. It is famous for treating irregular periods.

According to a study, it helped ladies with PCOS manage their period cycles effectively.

This warming spice regulates period cycles and balances hormones with its warming impact on the body.

Other Ways To Increase Blood Flow In Periods

Period flow can be made heavier with various methods beyond foods, including these specific tricks.

1. Exercise

Exercise during periods is essential for maintaining a healthy body weight and can influence the flow.

Activities like leaping, jumping, jogging, and other aerobic activities can lead to a heavier flow.

  • Walking

Taking a 30-45 minute walk, three to four times a week as recommended by a doctor, keeps periods healthy.

This low-intensity exercise helps boost blood circulation and restore hormonal balance, making periods heavier and reducing scanty flow, period pain, and mood swings.

  • Running

Running increases the heart rate, helping to boost blood circulation and reduce crankiness during periods; it can also elevate mood and promote more regular, heavier periods.

  • Pilates

Pilates, similar to yoga, is a low-intensity workout involving intense stretching of muscles and improving core strength, beneficial for menstrual health.

2. Yoga

Yoga during your period can significantly improve menstrual blood flow and reduce mood swings. It’s scientifically established to be effective in such cases.

  • Matsyasana (Fish Pose)

To perform Matsyasana, or Fish Pose, lie on your back with hands under your hips, palms down.

Keep your legs cross-legged, inhale and lift your chest and upper body to arch off the ground.

Hold the pose for a few minutes, then exhale and return to a resting position. Repeat five to ten times daily for best results.

  • Dhanurasana (Bow Pose)

Dhanurasana, known as Bow Pose, starts with lying on your stomach. Keep your feet apart, then lift your legs and reach your ankles with your hands.

Raise your chest and head to form a bow-like position for about 30 seconds, feeling the stretch as your body lifts from the ground.

  • Malasana (Garland Pose)

In Malasana, or Garland Pose, stand with your feet a mat’s-width apart, toes pointing outwards. Squat down, bringing your butt close to the ground and keeping your thighs apart.

Place your arms inside your knees and bring your hands together, keeping your spine straight. Hold the position and then exhale as you stand back up.

  • Ustrasana (Camel Pose)

Ustrasana, or Camel Pose, involves kneeling on the floor with your heels facing upwards. Ensure your hips, knees, and shoulders are aligned and parallel.

Inhale and bend backwards to reach your feet for balance, holding for a few minutes before getting back up.

3. Hydration

Proper hydration is crucial for maintaining a healthy menstrual flow. Blood is largely made of fluids, and a significant fraction is water.

When dehydrated, blood becomes thicker, affecting the flow. Avoid beverages like coffee and alcohol, and during exercise or in a tropical area, consume extra water to increase bleeding during periods.

How Regular Is Your Period?

Assessing how regular your periods are is crucial; typical cycle length ranges from 21 days to 35 days.

If your flow lasts less than two days or extends beyond a week, or if you’re pregnant or approaching menopause, you might experience irregularities. In such cases, it’s wise to consult a gynecologist.

What Are The Possible Causes For Abnormal Menstrual Pattern?

Abnormal periods can result from a variety of factors, ranging from stress to serious medical conditions.

1. Stress

Stress, both mental and physical, is a major contributor to irregularity in your monthly cycle, potentially altering period length and the amount of bleeding.

2. Diet

Your diet significantly contributes to irregular cycles; a less nutritious diet can lead to menstrual irregularities.

3. Sleep

Sleeping habits greatly contribute to menstrual health as hormones fluctuate with sleep duration.

4. Birth Control Pills

Menstruation can be affected by birth control pills; always consult a doctor before starting or taking them.

5. Poor Blood Circulation

Poor blood circulation can cause scanty menstruation; “bad fats” like LDL cholesterol in the diet can lead to cholesterol deposits in arteries, obstructing blood flow and resulting in scanty flow.

FAQs About What To Eat During Periods To Increase Flow

1. What Are The Major Causes Of Irregular Periods?

Irregular periods can be due to various factors.

However, stress, poor diet, inactive lifestyle, being overweight or underweight, poor sleeping habits, birth control pills, and poor blood circulation are the major causes of irregular periods.

2. What Foods To Avoid During Period?

You should avoid alcohol, sugar, red meat, spicy foods, coffee, refined grains, high-fat foods, and processed food during the period.

3.  What To Eat For Breakfast On Your Period?

You can eat sourdough with eggs and avocado, apple oatmeal porridge, and mushroom and spinach omelette for breakfast on your period.

They relieve PMS cramps and are healthy and extremely delicious.


So, what to eat during periods to increase flow? The best foods to eat during periods are ginger, cinnamon, jaggery, beetroot, spinach, and vitamin C-rich fruits.

You should also integrate extra iron and fiber into your regular diet and eat as many veggies and fruits as possible.

Moreover, yoga, hydration, a balanced diet, proper sleep, and peace of mind are vital for a healthy body.

These offer everything you require to solve your period problems.

If the issues persist, consult with a doctor and get medicine to increase blood flow during periods.

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