Struggling with period fatigue? Top Delhi nutritionist reveals 5 everyday Indian food swaps that may ease cramps and boost energy

Hormonal shifts during menstruation do far more than trigger cramps—they can influence energy levels, appetite, digestion and even mood. As oestrogen and progesterone fluctuate, the body's nutritional demands also change, making food choices particularly important during this phase. While many women instinctively reach for coffee, sugary treats or convenience foods to get through the day, experts say these habits may actually worsen fatigue and discomfort. According to Delhi nutritionist Lovneet Batra, simple dietary swaps using everyday Indian ingredients can help replenish essential nutrients, support hormonal balance and make periods more manageable. She recently shared these practical tips on Instagram.

Replace coffee with ajwain water

Many people depend on coffee to combat period-related fatigue, but excessive caffeine may work against the body. Studies suggest caffeine and tannins found in tea and coffee can reduce iron absorption, particularly when consumed close to meals. Since iron losses increase during menstruation, this may worsen tiredness in some women. Lovneet Batra recommends swapping frequent cups of coffee for warm ajwain (carom seed) water, which has traditionally been used to ease digestive discomfort and may help relax smooth muscles, potentially offering relief from menstrual cramps.

Don't skip healthy carbohydrates

Avoiding carbohydrates in an attempt to eat lighter can leave the body feeling even more exhausted. Complex carbohydrates provide a steady supply of energy and help stabilise blood sugar levels, reducing fatigue and mood fluctuations. Batra suggests choosing warm, nourishing options such as bajra khichdi or rajgira (amaranth), both of which are rich in fibre and essential minerals. These wholesome foods support sustained energy while keeping you fuller for longer.

Sugar cravings could signal low magnesium

Cravings for chocolate and sweets are common during menstruation, but repeatedly satisfying them with processed sugar can cause rapid spikes and crashes in blood sugar. Nutrition experts note that magnesium plays an important role in muscle relaxation and energy production, and inadequate intake may contribute to cravings in some people. Instead of sugary snacks, Batra recommends roasted chana with jaggery or til-jaggery laddoos, which provide minerals, protein and healthier energy while satisfying a sweet tooth.

Warm dals are gentler on digestion

Digestive discomfort, bloating and cramps often accompany menstruation. While raw salads are generally considered healthy, they may feel harder to digest for some people during this time. Warm, cooked meals are often easier on the digestive system. Batra advises replacing cold salads with a comforting bowl of masoor dal, which is rich in plant protein, iron and folate. Besides supporting red blood cell production, lentils also provide fibre that promotes better digestive health.

Halim seeds may naturally support energy

Persistent tiredness is one of the most common complaints during periods. To help restore energy, Batra recommends drinking one teaspoon of soaked halim (garden cress) seeds mixed with lemon water. Halim seeds are naturally rich in iron, folate and vitamin C-friendly pairings when consumed with lemon, which enhances iron absorption. Including this simple drink alongside a balanced diet may help replenish nutrients lost during menstruation and support healthy energy levels throughout the cycle.