What Food Helps Period Cramps?

Certain foods can help alleviate menstrual cramps by reducing inflammation, providing essential nutrients, and promoting overall well-being. Here are some of the best foods to eat during your period to help reduce cramps.

1. Leafy Green Vegetables

Leafy greens like spinach, kale, and Swiss chard are rich in magnesium, which can help relax muscles and reduce cramping. They also contain iron, which is important to replenish during menstruation due to blood loss.

For more details, check this study.

2. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids. These healthy fats have anti-inflammatory properties that can help reduce the severity of menstrual cramps.

For more details about the benefits of eating fish for during period, check here.

3. Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are good sources of magnesium, omega-3 fatty acids, and vitamin E. These nutrients can help alleviate cramps and reduce inflammation.

For more details about the benefits of nuts and seeds during menstruation, read this study and this study.

4. Bananas

Bananas are rich in potassium and vitamin B6, both of which can help reduce bloating and muscle cramps. They also provide a quick energy boost and can help regulate bowel movements.

For details about the benefits of bananas for menstrual cycle, check here and here.

5. Dark Chocolate

Dark chocolate (with at least 70% cocoa) is rich in magnesium and antioxidants. It can help reduce menstrual cramps and improve mood by increasing serotonin levels.

For more information about the benefits of dark chocolate during period, check here and here.

6. Berries

Berries like strawberries, blueberries, and raspberries are high in antioxidants and vitamin C. They help reduce inflammation and support overall health.

For more details about the effects of berries on menstruation, check here and here.

7. Ginger

Ginger has natural anti-inflammatory and pain-relieving properties. Consuming ginger tea or adding fresh ginger to your meals can help reduce menstrual cramps and nausea.

For details about the effects of ginger on menstrual cycle, check this study and this study.

8. Turmeric

Turmeric contains curcumin, a powerful anti-inflammatory compound. Adding turmeric to your diet can help reduce menstrual pain and inflammation. You can incorporate it into smoothies, teas, or meals.

For more information about turmeric benefits, check here.

9. Whole Grains

Whole grains like oats, quinoa, and brown rice are rich in fiber, which can help regulate digestion and reduce bloating. They also provide essential nutrients like magnesium and B vitamins.

For more details about the impact of whole grains on menstrual cycle, check here and here.

10. Avocado

Avocados are rich in healthy fats, magnesium, and potassium. These nutrients can help reduce muscle cramps and promote overall well-being.

For more information about the effects of avocado on menstrual cycle, check here and here.

11. Yogurt

Yogurt contains calcium and probiotics, which can help reduce muscle cramps and support digestive health. Choose plain, unsweetened yogurt for the best benefits.

For more details about the benefits of yoghurt on menstrual cycle, check here.

12. Pineapple

Pineapple contains bromelain, an enzyme that can help reduce inflammation and muscle cramps. It is also high in vitamin C and manganese.

Find more information about pineapple benefits on menstruation here.

13. Water-Rich Fruits and Vegetables

Staying hydrated is crucial during your period. Fruits and vegetables with high water content, such as cucumbers, watermelon, and celery, can help keep you hydrated and reduce bloating.

For more information about the benefits of fruits and vegetables on menstruation, check this study.

14. Beans and Lentils

Beans and lentils are excellent sources of protein, fiber, and iron. They can help maintain energy levels and reduce bloating during your period.

For more details about the benefits of beans and lentils, check here and here.

Foods to Avoid

While certain foods can help reduce menstrual cramps, others can make them worse. It’s best to avoid:

• Processed Foods: High in salt, sugar, and unhealthy fats, which can increase bloating and inflammation.
• Caffeine: Can constrict blood vessels and worsen cramps.
• Alcohol: Can dehydrate the body and increase menstrual pain.

You can also find the following articles useful:

1. What Not to Do During a Period?
2. What Not to Drink on Your Period?

Incorporating these nutrient-rich foods into your diet can help manage and alleviate menstrual cramps, promoting a more comfortable menstrual cycle.

Reference

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5. Nutrition Sciences Major Discusses Periods and Nutrition
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13. Anisa, Virgi & Jamhariyah, Jamhariyah & Handayani, Yuni. (2023). Effect of Pineapple Juice on Reducing Menstrual Pain in Adolecents in SMPN 3 Jember. Blambangan Journal of Nursing and Health Sciences (BJNHS). 1. 22-30. 10.61666/bjnhs.v1i1.14.
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