Monthly discomfort from menstrual cramps can range from mildly annoying to completely debilitating. While pain relievers might be the go-to remedy to help period cramps fast, the foods you eat can also play a significant role in how you feel during your period. Certain nutrients help relax muscles, reduce inflammation, and balance hormones, all of which can contribute to less pain and a smoother cycle.
If you're tired of curling up in bed with a menstrual heating patch and want a more natural way to ease the discomfort, you're in the right place. Here are 15 foods that help with period cramps and support your overall menstrual health.
1. Fatty Fish
Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties that can help reduce menstrual pain. These healthy fats work to decrease inflammation, potentially easing the intensity of period cramps [1]. Plus, omega-3s may also improve mood stability, which can help relieve some of the emotional PMS symptoms that often accompany your cycle [2].
2. Leafy Greens
Leafy greens such as spinach and kale are high in magnesium and calcium, minerals that help relax muscles and may alleviate cramping [3]. Including these vegetables in your diet can support muscle relaxation and relieve menstrual cramps. They also provide iron, which helps replenish what’s lost during your period and prevents fatigue.
3. Nuts
Nuts like almonds and walnuts provide a good source of magnesium and healthy fats, which can help ease period discomfort [3]. Snacking on a handful of these nuts may offer relief from menstrual pain. They also contain vitamin E, which has been shown to help reduce the severity of period symptoms [1].
4. Seeds
Chia seeds and flaxseeds are packed with omega-3 fatty acids and fiber, supporting a balanced inflammatory response [1]. Adding these seeds to your meals can help reduce inflammation and support overall menstrual health. Plus, their fiber content aids digestion and helps prevent bloating, another common period woe.
5. Dark Chocolate
Opt for dark chocolate with 70% cocoa or higher, as it offers antioxidants and magnesium that can help relieve menstrual cramps [2]. Indulging in a small piece of dark chocolate may provide some comfort during your period. It also stimulates serotonin production, which can help lift your mood and reduce irritability [4].
6. Whole Grains
Whole grains like brown rice and quinoa are high in fiber and magnesium, supporting muscle function and relaxation. Incorporating these grains into your diet can help reduce period pain. They also help stabilize blood sugar levels, preventing energy crashes that often hit during menstruation [5].
7. Berries
Berries such as blueberries, strawberries, and raspberries are loaded with antioxidants and vitamin C, which can combat inflammation [6]. Including these fruits in your diet may help reduce menstrual discomfort. Their natural sweetness makes them a great alternative to processed sugary snacks that can worsen cramps.
8. Avocados
Avocados are rich in potassium and healthy fats that promote muscle relaxation [3]. Eating avocados can help prevent muscle cramping and support overall menstrual health.
9. Bananas
High in potassium, bananas help prevent muscle cramping [3]. Including bananas in your diet can provide relief from menstrual cramps. Their natural sugars offer a quick energy boost, helping to combat period-related sluggishness. Add bananas into smoothies, which is a great drink that helps with period cramps.
10. Yogurt
Yogurt is a great source of calcium, which supports proper muscle contraction and can ease cramps [7]. Including yogurt in your diet may help reduce period pain. The probiotics in yogurt also promote gut health, which can ease digestive issues like bloating and diarrhea that sometimes come with menstruation [8].
11. Oranges
Packed with vitamin C, oranges can help reduce inflammation during menstruation [6]. Eating oranges or drinking orange juice may provide relief from menstrual discomfort. They also contain water and fiber, which keep you hydrated and help prevent bloating.
12. Pineapple
Pineapple contains bromelain, an enzyme known for its anti-inflammatory properties [9]. Including pineapple in your diet can help reduce inflammation and alleviate menstrual symptoms. This tropical fruit also has natural muscle-relaxing properties that may further ease tension.
13. Ginger
Some studies have shown that fresh ginger has natural anti-inflammatory properties that can ease painful period cramps [10]. Incorporating ginger into your meals or drinking ginger tea may help alleviate menstrual symptoms. Ginger also aids digestion, reducing nausea and bloating that can accompany your period [11].
14. Turmeric
Turmeric provides curcumin, a potent anti-inflammatory compound that can alleviate cramps [12]. Adding turmeric to your diet may help reduce menstrual pain. It also supports liver function, which is essential for hormone balance and overall menstrual health [13].
15. Green Tea
Rich in antioxidants and anti-inflammatory compounds, green tea can soothe menstrual discomfort. Drinking green tea during your period may help reduce menstrual cramping. It also contains L-theanine, which promotes relaxation and helps with period-related stress and anxiety [14].
Supporting Your Body Through Your Cycle
Dealing with period cramps isn’t fun, but small dietary changes can make a big difference in how you feel. Incorporating nutrient-dense foods can help reduce inflammation, relax muscles, and support overall menstrual health.
Of course, everyone’s body is different, and what works for one person might not work for another. But by adding these 15 foods to your diet, you may find that your periods become a little more manageable—and maybe even a little less dreadful. These powerhouse foods can work well on their own or alongside a PMS supplement or hormone balance supplement to provide even more relief.
For even more support, pair your diet with Rael’s organic period products, designed to keep you comfortable and protected throughout your cycle. We provide a gentle, non-toxic alternative that cares for both your body and the environment. Take charge of your menstrual health by combining wholesome nutrition with period care that puts your well-being first.
Sources:
- Ball, Lauren, et al. “Got Period Pain or Cramps? What to Eat and Avoid.” Uq.edu.au, 10 Jan. 2024, https://public-health.uq.edu.au/article/2024/01/got-period-pain-or-cramps-what-eat-and-avoid. Accessed on February 25, 2025
- Fletcher, Jenna, and Zia Sherrell. “What to Eat on Your Period to Relieve Symptoms.” Medicalnewstoday.com, Medical News Today, 11 Mar. 2020, www.medicalnewstoday.com/articles/what-to-eat-on-your-period. Accessed on February 25, 2025
- Nelson, Angela. “Which Foods May Help with Muscle Cramps?” WebMD, 6 Mar. 2024, www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods. Accessed on February 25, 2025
- Nehlig, Astrid. “The neuroprotective effects of cocoa flavanol and its influence on cognitive performance.” British Journal of Clinical Pharmacology vol. 75,3 (2013): 716-27. doi:10.1111/j.1365-2125.2012.04378. Accessed on February 25, 2025
- Harvard T.H. Chan School of Public Health. “Whole Grains.” The Nutrition Source, 24 Jan. 2014, nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/.
- “Eat These Fruits for Their Anti-Inflammatory Benefits.” Harvard Health, 20 Oct. 2023, www.health.harvard.edu/nutrition/eat-these-fruits-for-their-anti-inflammatory-benefits. Accessed on February 25, 2025
- Morales-Brown, Peter. “Calcium: Health Benefits, Foods, and Deficiency.” Medical News Today, 27 June 2023, www.medicalnewstoday.com/articles/248958#why-we-need-calcium. Accessed on February 25, 2025
- Mayo Clinic Press “Prebiotics, Probiotics and the Microbes in Your Gut: Key to Your Digestive Health - Mayo Clinic Press.” 5 Dec. 2023, mcpress.mayoclinic.org/dairy-health/prebiotics-probiotics-and-the-microbes-in-your-gut-key-to-your-digestive-health/. Accessed on February 25, 2025
- Bonvissuto, Danny. “Slideshow: Health Benefits of Pineapple.” WebMD, 24 Feb. 2023, www.webmd.com/diet/ss/slideshow-health-benefits-pineapple. Accessed on February 25, 2025
- Adib Rad, Hajar, et al. “Effect of Ginger and Novafen on Menstrual Pain: A Cross-over Trial.” Taiwanese Journal of Obstetrics and Gynecology, vol. 57, no. 6, 10 Dec. 2018, pp. 806–809, www.sciencedirect.com/science/article/pii/S1028455918302304?via%3Dihub, https://doi.org/10.1016/j.tjog.2018.10.006. Accessed on February 25, 2025
- Lefton, Jennifer. “6 Health Benefits of Ginger.” Verywell Health, 6 Nov. 2024, www.verywellhealth.com/benefits-of-ginger-8731069. Accessed on February 25, 2025
- Griffin, R. Morgan, and Kendall K. Morgan. “Turmeric and Curcumin.” WebMD, 14 Nov. 2023, www.webmd.com/diet/supplement-guide-turmeric. Accessed on February 25, 2025
- Farzaei, Mohammad Hosein et al. “Curcumin in Liver Diseases: A Systematic Review of the Cellular Mechanisms of Oxidative Stress and Clinical Perspective.” Nutrients vol. 10,7 855. 1 Jul. 2018, doi:10.3390/nu10070855. Accessed on February 25, 2025
- Sissons, Claire. “L-Theanine: Benefits, Risks, Sources, and Dosage.” Www.medicalnewstoday.com, 24 Dec. 2024, www.medicalnewstoday.com/articles/324120. Accessed on February 25, 2025