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During menstruation, the uterus contracts to shed its lining, which causes cramping. The contractions are necessary for the uterus to expel the blood and tissue, but they can also cause discomfort.
Period cramps are influenced in part by the release of prostaglandins, a hormone-like substance that helps the uterus contract and expel the endometrial lining.
Many of us turn to over-the-counter pain relievers or prescription medication for relief. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen are commonly used to reduce pain and inflammation associated with period cramps (25). These medicines work by decreasing the production of prostaglandins. However, some people may prefer to try natural remedies instead of medication.
One potential option is to incorporate certain foods into your diet that have been shown to help with period cramps.
Here’s a list of foods you may want to consider adding to your diet during menstruation:
Fruits such as bananas, oranges, lemons, pineapples, mangos, and apples contain vitamins and minerals that can potentially help alleviate period pain. For example, bananas are rich in Vitamin B6 and potassium, which are said to help relieve menstrual cramps and reduce bloating.
Pineapples contain bromelain, a group of enzymes that may be helpful for many ailments, including digestive problems, muscle soreness, pain and swelling, and osteoarthritis. More importantly, bromelain may decrease the inflammation that contributes to the discomfort experienced with period cramps. (3).
Kiwi contains yet another rich enzyme called anticidin. This soluble fruit protein may alleviate bloating in your gastrointestinal tract and help you digest protein and minimize period symptoms such as diarrhea or constipation (1).
Another great thing about consuming fruits during your period is the water content in fruit. Most fruits such as watermelon, cucumbers, and the many varieties of berries have a high water content, which can also help alleviate period pains.
A study on the role of water intake in the severity of pain and menstrual distress revealed that water may have a modifying role in reducing pain intensity (23). In addition, hydration can help increase blood flow in the body or relax muscle tension.
Vegetables such as lettuce and celery have a high water content, which makes them excellent foods for alleviating pain. However, that’s not the only reason vegetables are great foods for painful periods.
A study on the intake of different foods during menstruation revealed that daily and consistent intake of vegetables could reduce dysmenorrhea because vegetables such as dark leafy greens contain high levels of carotenoids, flavonoids, and plant polyphenols, which have anti-inflammatory properties and reduce your experience of pain. (19).
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Seafood generally contains high levels of omega-3 fatty acids, a nutrient that may help reduce period pain (20).
For example, salmon is a potent source of omega-3 fatty acids, which act as anti-inflammatory and help reduce the production of pro-inflammatory cytokines and other pro-inflammatory proteins that may increase menstrual cramps.
Other omega-3-rich types of seafood that help with cramps, period discomfort, or soreness include tuna, sardines, trout, and mackerel.
Whole-grain foods such as brown rice, whole-wheat bread, oatmeal, and bran are also excellent foods that help with period cramps. For example, oats are high in zinc and magnesium, which have anti-apoptotic properties that may help alleviate period pain. In addition, whole grains are rich in dietary fibers and vitamins B and E, which are also great foods for general wellness.
Dark chocolate is sweet, tasty, and rich in vitamins and minerals such as A, B1, C, D, E, calcium, potassium, iron, and magnesium, which are said to help with period pain. Dark chocolate also contains flavonoids and phenols, which have antioxidant properties that can help alleviate period cramps and premenstrual symptoms (7).
Nuts and seeds are rich sources of omega-three fatty acids, protein, and multiple vitamins and minerals. A good example is peanuts, which contain high levels of vitamin B6 and magnesium. While magnesium has its excellent benefits of pain reduction, magnesium can also balance serotonin, the feel-good hormone that can help with mood swings, which is a PMS symptom (26).
Pumpkin seeds or pepitas are also nutritional powerhouses that are excellent sources of magnesium and can help with mood and water retention. Remember, hydration plays a crucial role in pain severity during menstruation.
You can consume these nuts and seeds in multiple ways, including taking raw flax seeds, chia seeds, or pumpkin seeds. You can also take jars of butter such as peanut butter or oils such as flaxseed oil, algal oil, soybean oil, canola oil, and almond oil.
Read more: Does Coffee Make Cramps Worse? The Truth According To Science
Ideally, too much spice can offset the tummy, causing digestive issues, but many herbs and spices can help with painful periods (9).
Turmeric contains a natural chemical called curcumin, which can help with pain and premenstrual symptoms. A study on the effects of curcumin on the severity of PMS symptoms revealed that curcumin has a therapeutic effect on the body and can significantly reduce the severity of PMS psychologically, behaviorally, and physically (6).
Chamomile is an herbal powerhouse with extracts rich in flavonoids and terpenoids, which have medicinal and anti-inflammatory properties. Chamomile is believed to help with many human ailments, including body inflammation, ulcers, gastrointestinal disturbances, hemorrhoids, menstrual distress, and muscle spasms.
Chamomile is an anti-inflammatory agent that may have applications in many different ailments (4).
In addition, chamomile as an extract can act as a mild sedative that calms the nerves and reduces anxiety. It can also be a digestive relaxant that alleviates many gastrointestinal disturbances, including bloating, nausea, diarrhea, indigestion, and vomiting.
Finally, chamomile can help soothe and relax muscle spasms and may be beneficial for reducing menstrual pain. You can use chamomile as an extract, drink (chamomile tea), or essential oil.
A study on the effectiveness of ginger in the alleviation of menstrual cramps found ginger to be excellent for relieving primary dysmenorrhea. However, the efficacy, the safety of doses, and the duration of treatment may require further studies (5).
Dill is such a vibrant herb to add to your meals, in soups or salads, but what’s great about dill is that it’s an excellent source of calcium that helps with period cramps.
Furthermore, dill contains two essential compounds: tannin and anethol, which have soothing properties. Acting as a sedative, dill may decrease uterus contractions, while anethol can also help with anxiety, pains, and gastrointestinal discomforts. In high doses, the anethol in the dill can help relax blood vessels (11).
Pycnogenol, which is also known as the French maritime pine bark extract, can soothe menstrual pain from primary dysmenorrhea. Pycnogenol is a chemical extract from the European pine tree that’s native to France. The pine tree bark has plenty of flavonoids with antioxidant properties that can dominate the intensity of menstrual cramps and PMS symptoms.
A study on the effect of pycnogenol on menstrual pain revealed that the bark could significantly reduce the severity of dysmenorrhea in oral contraceptive users during the 4-day hormone-free interval. Its use also doesn’t require any additional drugs or painkillers (15, 21).
Mint leaves are aromatic herbal supplements that are also said to have pain-relieving benefits. Studies have shown that peppermint can be effective for treating dysmenorrhea symptoms (14).
Another herbal remedy straight from the bark of a tree is cinnamon. The spice contains anti-inflammatory and antispasmodic properties that may help alleviate inflammation, consequently helping with period pain.
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The last types of food that can help with cramps, period symptoms, and muscle aches are vitamin and mineral supplements.
Note that for all the supplements we’ll discuss below, you can find food sources for them. For example, for vitamins B6 and B1, whole grains such as brown rice are an excellent source. In addition, nuts are rich in manganese, broccoli is rich in vitamin E, and bananas and avocados are rich in boron. Don’t start taking supplements without first discussing it with your doctor.
Vitamin D supplements contain a hormonally active form called calcitriol, an anti-cancer agent with anti-apoptotic, anti-proliferative, and anti-inflammatory properties. Calcitriol, with its anti-inflammatory effects, can suppress prostaglandin (PG) action and inhibit the signaling of p38 stress kinase. Doing so will reduce the production of pro-inflammatory cytokines and inhibit NF-κB signaling, which contributes to menstrual cramps (13, 17, 22).
Boron is a mineral that can be found in peanuts, chickpeas, prunes, avocados, and bananas. It has anti-inflammatory effects, and may also play an indirect role in minimizing period cramps by helping your body absorb calcium and phosphorus, which can reduce menstrual pain (12).
Calcium is among the most potent mineral supplements that can help with period cramps. A study on the effects of calcium in the menstrual cycle revealed that calcium levels are often low during the luteal phase of the menstrual cycle, which is the period before your menses. As the levels are low, your body experiences intense PMS symptoms and cramps.
Calcium supplementation can increase the serum levels of calcium in the body, possibly reducing the severity of PMS symptoms. In addition, calcium can help reduce bloating and water retention (2).
Excellent food sources of calcium include dairy products such as milk, yogurt, and cheese, and leafy green vegetables, almonds, sesame seeds, fish, and soy.
Magnesium can primarily help with PMS symptoms such as headaches and nausea. However, magnesium supplements can also help with period cramps, mainly if used alongside vitamin supplements such as vitamin B6, B1, and vitamin E (16).
The final mineral supplement that can help with period symptoms is zinc. Zinc can inhibit the metabolism of prostaglandins in the body, preventing menstrual cramps. In addition, it contains anti-inflammatory and antioxidant properties that can help with micro-vessel circulation in the uterus, ultimately helping prevent primary dysmenorrhea (24).
Read more: Best Period Comfort Food: What To Eat For Cramps And Other PMS Symptoms
Drinks that can help alleviate period cramps include:
We’ve discussed the relationship between coffee and your cycle in our Does Coffee Make Cramps Worse? blog.
Dark chocolate may provide relief from period cramps due to its antioxidant and magnesium content. However, it’s important to note that not all chocolate is created equal (35).
Milk chocolate or candy bars with high levels of sugar and unhealthy fats aren’t as beneficial and may even contribute to worsened symptoms. If you’re looking for potential relief from menstrual pain, you should stick to dark chocolate with at least 70% cocoa content.
Furthermore, the act of eating something you enjoy can also have a psychological benefit and help improve your mood during menstruation. So, if you’re craving some chocolate during your time of the month, go for a small amount of dark chocolate instead of reaching for a sugary treat.
Walking or any form of light exercise can help alleviate period cramps (36). This is because physical activity releases endorphins, which are natural pain-relieving hormones that can also improve mood and reduce stress. In addition, exercising may help increase blood flow to the pelvic area and relax tense muscles, providing relief from cramping.
However, it’s important not to overexert yourself during menstruation and to listen to your body. If you’re experiencing severe pain or discomfort, it’s best to rest and avoid strenuous activities until you feel better.
Cuddling with a partner or even a pet may provide relief from period cramps. Physical touch has been shown to release oxytocin, a hormone that can help reduce pain and promote relaxation (37). Cuddling can also provide emotional support and comfort during menstruation, which helps alleviate any stress or anxiety that may contribute to worsened symptoms.
Drinking water can help alleviate period cramps by preventing dehydration, which can worsen symptoms. Staying hydrated may also help reduce bloating and improve your overall mood during menstruation (38). Therefore, you should make sure you drink enough water throughout the day, particularly if you’re experiencing heavy bleeding or sweating due to physical activity.
Among the foods and drinks discussed above, you’ll note that the foods that help with period cramps are those that are high in vitamins, minerals, fiber, and water, along with some dietary and herbal supplements.
Vitamins such as vitamin B6 and E, minerals such as magnesium, zinc, potassium, and magnesium, herbs such as chamomile, dill, mint, spices such as cinnamon and ginger, and omega-3 food supplements contain essential properties that can reduce inflammation.
While there’s no precise low or high dosage you should consume, adding these foods to your diet can surely help you during menstruation. Always talk to your doctor before you take any supplements or make any major diet changes.
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