Snacking For Your Cycle

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Snacking For Your Cycle


One of our core beliefs at Good Clean Food is this: "Your energy and vitality - how you look and feel, and how well you perform - is a direct result of what you eat, and how you move your body every day."

So, it's not at all surprising that treating your body with extra love and attention and eating the right foods during your period can help make PMS more manageable. But you might not know that what you choose to eat every day, throughout your entire cycle, can make even more of a difference. That's because our diet has a direct impact on our hormonal balance, and certain foods can relieve symptoms like bloating, anxiety, moodiness, irritability, weepiness, headache, fatigue, breast tenderness and sugar cravings.

Imagine a period with less of these sucky symptoms, (reported by 75 percent of women!) and more happiness. We’re all for that!


  1. To fight anxiety: Maximum Magnesium Smoothie

    Research suggests that 75% of Americans aren’t getting enough of this super nutrient, and that low magnesium levels can make you much more susceptible to anxiety, insomnia and headaches, especially around the time of your period. Plus, magnesium can help alleviate cramps too! Some magnesium rich foods are dark leafy greens (spinach, kale, chard) banana, nuts, dark chocolate, quinoa, avocado, pumpkin seeds and cashews. Start bumping up on these foods daily, and think about a magnesium supplement if you are deficient. (A combination of magnesium (250 mg) and B6 (40 mg) has been shown to significantly decrease PMS symptoms). Study.

  2. To beat the bloat: Fennel, Apple, Arugula Salad

    Celery and fennel are natural diuretics that can help flush out water retention. Pineapple is great for bloating too, it contains bromelain - digestion-promoting enzyme and natural diuretic. For fast relief from belly bloat, we love to make a simple ginger tea by boiling some ginger in a pan of hot water (ginger is anti-inflammatory and soothes digestion) or brew a soothing cup of peppermint tea.

  3. To boost mood: Warm Spinach, Quinoa + Shitake Salad

    This super food salad brings the mood boosting goodness! Quinoa is an awesome vegan protein source, and high in complex carbohydrates. These healthy carbs may help prevent depression and anxiety by increasing levels of the neurotransmitter serotonin in your brain. Spinach is loaded with mood-boosting B vitamins - Specifically, vitamin B6 has been proven to reduce multiple symptoms of PMS including breast tenderness, water retention, and moodiness. Mushrooms are a good source of selenium, an important mineral that may help fight depression.

  4. To curb sugar cravings: Super Charged Avocado Toast

    Our secret to keeping sugar cravings at bay is to eat a breakfast rich in protein and healthy fats. If you usually skip, starting a new breakfast habit will be a game-changer. It’ll help you feel full for longer and abolish those cravings for sweets later in the day. Think: Oats, nuts and seeds, chia and flax, nut-butters, avocado, tofu, and protein-packed smoothies. (salmon and eggs for non-vegans) Once you’ve made a delicious breakfast out of these dreamy ingredients, you’ll thank us!

  5. To soothe cramps: Molasses “Moon-Time” Latte

    Blackstrap molasses, a high-antioxidant super food, has been used for generations as a home remedy and dietary supplement for heavy periods, cramping, bloating and other symptoms of pms. Molasses is a super food that ironically is a “byproduct” of making white sugar! However, unlike sugar, blackstrap molasses is full of healthy goodness, especially during your moon-cycle: It is a good source of iron, which replenishes red blood cells, and magnesium, which promotes the healthy excretion of estrogen.