What to eat to get your period back is such an important topic in eating disorder recovery. Having a regular period is a key sign of good health for females of menstruating age. If your periods have stopped, it could be a sign of a hormonal issue or that your body isn’t getting enough energy and nutrients. Your menstrual cycle isn’t just about your reproductive system, it’s a reflection of your overall wellbeing and physical health.
Whether your period has stopped due to stress, excessive exercise, restrictive eating, or low energy intake, proper nutrition is one of the key tools to help your body heal. In this post, we’ll look at what foods to eat to get your period back, and why they matter.
Why have my periods stopped?
When your period is absent for more than three months (or if it never started and you’re over 15), it’s known as amenorrhea. One common type is Functional Hypothalamic Amenorrhea (FHA). This happens when a part of your brain called the hypothalamus stops sending the right hormonal signals to your ovaries. The cause? Often not eating enough, too much stress, or pushing your body too hard through exercise.You can read more about what FHA is here.
Your body is incredibly smart. If it feels undernourished or unsafe, it prioritises survival, not reproduction. So one of the key ways to help your body feel safe again is through food.
What to eat to get your period back: you need enough calories.
One of the most important (and often most challenging) steps in getting your period back is simply eating enough. Which really isn’t that simple at all for so many of the people I work with. So if this feels overwhelming to you right now, I hear you!
Think of it this way: Your body needs a certain amount of energy every day just to keep your heart beating, your brain working, your temperature stable, and all your organs functioning. This is your basic energy need. Add daily movement and exercise on top, and that number goes up even more.
If your energy intake is consistently lower than what your body needs, it may slow down “non-essential” functions, like menstruation.
Tips on what to eat to get your period back:
- Eat three main meals and 2–3 snacks every day that are balanced and include enough. You can download the what to eat in a day guide below.
- Don’t skip breakfast, it helps set your hormone rhythms for the day.
- Make sure your portions are a sensible size, now is not the time to be eating less. Your body needs extra nutrition to heal.
- Include healthy fats like nut butters, oils, avocado, olives, nuts and seeds as your body needs the fats to produce hormones.
- Try not to overfocus on one food group, your body needs them all.
Can fats help you get your period back
Yes! Fats are essential when it comes to health. Fats are one of our three macronutrients alongside proteins and carbohydrates. Fats help your body absorb key vitamins (like A, D, E and K), form cell membranes, support brain function, and produce hormones like oestrogen and progesterone. Without enough dietary fat, your body simply can’t make the hormones you need for a regular cycle. They also make foods more enjoyable and tasty to eat!
Unfortunately, fat has often been unfairly demonised. Many people still fear it, especially if they’re trying to change their body shape. But avoiding fat can be one of the reasons your period goes missing. Try to remember that fats are an essential part of our diets and they have positive roles. You can read more about those below.
Great sources of healthy fats:
- Olive oil and rapeseed oil (use in cooking or drizzling on meals)
- Avocados
- Nuts and seeds (almonds, chia, flaxseed, pumpkin seeds)
- Nut butters (like peanut or almond butter)
- Full-fat dairy like Greek yoghurt, milk, or cheese
- Oily fish like salmon, mackerel, or sardines
Understanding the types of fat
- Saturated fats: Found in butter, coconut oil, and animal fats and are usually solid at room temperature and include butter, animal fats and coconut oil. We do need a small amount of saturated fats, but can cause raised LDL cholesterol and increased risk of heart disease if consumed in very high amounts. It is unlikely you are overconsuming these if you are reading this blog, but you can always check in with a dietitian on this.
- Monounsaturated fats: Found in oils like olive oil, avocados and nuts and seeds. These are often called heart healthy fats and are an important part od the Meditteranean diet. They are generally linked to healthy cholesterol levels and a good choice for your “main” fat.
- Polyunsaturated fats: Found in sunflower, rapeseed, margarine, soybean oil, oily fish, walnuts, linseeds and chia seeds. A special group of fats which includes omega-3s, omega 6s and omega 9s. The long chains of omega 3 fatty acids are found in oily fish, flaxseeds, and walnuts. These are particularly helpful for inflammation and hormone function. There has been some fear mongering about seed oils which are omega 6s, you can read more about why that is not a concern in our blog on seed oils.
- Trans fats: These are mainly a man made fat that were used a lot in ready meals, margarines and snack items. Until they were found to be bad for heart health. Reformulation of our food products in the UK has now greatly reduced the amounts of trans fats in foods. However, small amounts may still be found in certain fried foods, some spread and other more processed foods and even naturally occurring in some foods. Increasing your whole foods and decreasing your more processed foods will help to limit trans fats.
Carbohydrates: Your hormones bestie
Carbohydrates are often blamed in diet culture as being the group that leads to weight gain. The truth is that any food group can lead to weight gain and carbohydrates are vital to our health. Restricting them or cutting them out entirely can lead to a lack of energy for the body. It is like a car running on very low fuel or a mobile phone being on low power mode. When we think about waht to eat to get your period back, then carbs are absolutely necessary for hormone production and menstrual health.
Carbs are your body’s preferred energy source. When you cut carbs, your body can feel stressed and under-fuelled, which can switch off reproductive hormones. Carbohydrates help regulate insulin, which in turn influences your sex hormones. Conversely, low-carb or ketogenic diets can reduce these signals, making your body think it’s not got enough energy. This can lead to it using more fat stores which then decreases the fats needed for hormone production.
Think wholegrains, oats, rice, pasta, potatoes, bread – but don’t forget that your body also benefits from quicker-digesting carbs like fruit, dried fruit, and even sweeter foods. In recovery, variety matters more than perfection.
Smart carb choices:
- Grains: oats, quinoa, freekah, bulghar wheat, couscous
- Breads: sourdough, brown, seeded.
- Meal accompaniments: pasta, rice, potatoes, noodles, roti, chappati
- Snacks: popcorn, flapjacks, oaty energy balls, wholemeal crackers, oatcakes
Include a source of carbohydrates at every meal to support hormone health. This is essential when working on what to eat to get your period back.
Protein for Repair and Regulation
Protein is essential for body repair and maintenance – think of it as the material your body uses to rebuild muscles, skin, hair, nails, and even the lining of your gut. But it’s not just about strength and repair. Protein also plays a key role in creating and regulating hormones, including the ones that control your menstrual cycle (oestrogen, progesterone, luteinising hormone, and follicle-stimulating hormone).
Eating enough protein at each meal helps stabilise your energy, supports blood sugar balance, and gives your body the amino acids it needs for hormone production. Aim to include a portion of protein at every meal and snack – it doesn’t need to be huge, just enough to keep your body topped up consistently. You don’t need to rely on protein versions of normal everyday foods such as bread. Instead use items from the list below.
Examples of protein-rich foods:
- Eggs
- Greek yoghurt, skyr, or even a flavoured one is fine.
- Milk and cheese
- Nuts and seeds
- Tofu and tempeh
- Beans, lentils, and chickpeas
- Fish or meat (if included in your diet) such as chicken, salmon, beef.
Micronutrients to eat to get your period back:
While eating a balanced diet usually covers your bases, there are a few nutrients worth highlighting:
- Iron – found in red meat, beans, lentils, dark green veg. Needed for healthy periods and to replace blood lost when your cycle returns.
- Calcium & Vitamin D – for bone health, especially important if you’ve had a long time without periods. Found in dairy, fortified plant milks, and sunlight exposure.
- Zinc & B vitamins – help regulate hormones and energy production. Found in meat, dairy, beans, wholegrains, seeds.
Remember these things when planning what to eat to get your period back:
This isn’t about a perfect diet. It’s about giving your body enough, regularly, and without restriction.
Aim to eat every 3–4 hours to help keep your energy and blood sugar stable. Try not to skip meals, avoid food groups, or delay eating until you’re really hungry. Your body needs consistent, reliable fuel to trust that it’s safe to function fully again.
Don’t forget: food is more than fuel, it should be enjoyable, flexible, and part of a healthy relationship with your body.
Be patient: amenorrhea recovery takes time
Regaining your period doesn’t happen overnight. It may take weeks or even months of consistent changes for your body to adjust. That’s completely normal.
- Prioritise sleep and rest
- Manage stress, especially chronic emotional stress
- Consider reducing intense or high-volume exercise, especially cardio
Your body is working hard to heal. Stay consistent and compassionate with yourself through the process.
Every body is different. What works for one person might not work for another—and that’s okay.If your period has been missing for more than three months, it’s a good idea to speak to your GP or a qualified health professional. Remember, what works for one person may not work for another. Seek individual advice and support from a healthcare professional. FHA is reversible, and with the right help, you can restore your period and bring long-term healing to your relationship with food and your body. If you’re concerned, reach out to your GP for guidance as a starting point.
We are always happy to help you in the Dietitian UK Team