Do you feel tired and lazy during your period each month?
Boosting your diet with high-fiber foods may help!
Eating foods rich in fiber can help balance your hormones and reduce the pain caused by period cramps. On the other hand, consumption of foods high in unhealthy fats can increase your hormonal imbalances, so it’s essential to monitor your diet during your period.
You don’t need to follow a strict diet. However, a simple increase of 5-10 grams of fiber every day can help with many PMS symptoms.
For this, all you’d need to do is add more fruits and fiber-rich grains to your diet.
Check out these easy fiber-rich food recipes that you can make in a few minutes:
If we go into the benefits of fruits, we could go on the whole day! But did you know that most fruits are also rich in fiber?
The best way to eat fruit is raw, since preserving it may reduce the nutrient content. So, if you want to give your diet a boost of fiber, there’s nothing better than a fresh bowl of fruit salad.
Here are some ingredients for your fruit salad:
- Orange juice
These are only suggestions; you can add any fruit of your choice.
Simply slice it all up, mix the fruits in a bowl, add some juice (lemon or orange), and you’ve got the perfect snack!
You can even add fresh cream for additional taste.
Just as with fresh fruits, many vegetables are also rich in fiber.
However, even though your meals may contain enough vegetables, you’re probably not getting all of the fiber and nutrients from them since cooking them kills it all.
To get the maximum fiber and nutrients from vegetables, use them in a fresh salad. Here’s some common high-fiber vegetables used in a salad:
- Lemon juice
You can also add fresh fruits such as mangoes to your salads to give them more taste. Salads are easy to make and can be a delicious appetizer or a healthy snack.
3. Fish with Broccoli
Broccoli contains more than enough fiber to boost your mood. Did you know 1 cup of chopped broccoli contains up to 5 grams of fiber, even when boiled?
For this recipe, you need:
- 400 Grams of Fresh Broccoli, chopped.
- 4 Fish fillets
- 200g fresh tomatoes, chopped
- 5 tablespoons of olive oil
- 1 Sliced Lemon
- Parsley, black pepper and salt for seasoning
- Preheat the oven to 200 degrees Celsius.
- Place 2 spoon of olive oil to grease the tray.
- Place the fish on the tray.
- Add the tomatoes and broccoli to the tray.
- Bake fish in the oven for at least 15-20 minutes.
- Remove from the oven, squeeze some lemon juice for taste and add parsley, salt and black pepper as seasoning.
- Your healthy dish is ready!
Enjoy this dish of roasted broccoli with fish to boost your mental and physical health. Fish is also high in Omega 3 fatty acids, which can boost brain power and help you deal with the headaches caused during periods.
4. Roasted Cauliflower
Cauliflower is usually boiled and cooked in stews, but if you want to get the most of this high-fiber vegetable, try roasting it. If you’re unsure how to roast cauliflower, follow these steps:
- Preheat the oven to 200 degrees Celsius.
- Slice the cauliflower into pieces.
- Add a teaspoon of olive oil to prevent it from burning.
- Bake for 15 minutes until it gets a crisp, brown color.
Season with some olive oil, garlic, pepper, and a pinch of salt, and you’ve got yourself a delicious, nutritious meal! A single cup of cauliflower can up to two grams of fiber, making it a great addition to your diet.
5. Fresh Raspberry Juice
Raspberries are rich in fiber, contain Omega 3 fatty acids, is high in antioxidants, and can even lower your blood pressure. If you’re looking to improve your mood and want to reduce the effects of mensuration on your body, drink a glass of fresh raspberry juice during your period.
Raspberry juice can be sour, so sweeten it with honey instead of sugar or add flavor with orange or lemon juice.
6. Barley Porridge
Barley porridge is one of the best foods to give your day a great start. It’s high in energy and healthier than other types of processed porridges, making it the perfect breakfast food.
Some brands have instant barley porridge that you can cook in less than 2 minutes, allowing you to enjoy a healthy breakfast even when in hurry.
7. Fresh Orange and Grapefruit Juice
You may have heard that orange juice is rich in calcium, but did you know that it’s a great source of fiber too? A single glass of fresh grapefruit juice contains around 2 grams of fiber. It can help you control your appetite, making it ideal for dealing with period food cravings.
So, the next time you get a food craving during your period, don’t reach for a chocolate bar or pack of chips. Rather, try eating a healthy meal or a fiber-rich snack instead.