Health
Best and Worst Foods for Easing Period Cramps
Health Points
- Anti-inflammatory foods may help reduce menstrual pain
- Foods rich in antioxidants and omega-3s are beneficial
- Caffeinated, processed, and high-sugar foods can worsen cramps
Your daily eating habits play a significant role in how you feel, especially during your menstrual cycle. Nutrient-packed foods can support mood and physical comfort.
Experts say focusing on foods that fight inflammation may make period cramps easier to manage, though more research is needed. “We don’t have a lot of good data on this topic,” Dr. Taraneh Shirazian notes.
Fruits and vegetables loaded with antioxidants are excellent choices for supporting overall and vaginal health. Fermented dairy, omega-3 fats, seeds, and seafood may also benefit those dealing with cramps.
A recent study highlighted that coffee, red meat, and ultraprocessed foods can make cramping worse, while fruits, veggies, omega-3s, and whole grains help ease discomfort.
Among the best foods for period pain are oranges, berries, salmon, oysters, walnuts, chia and flax seeds, leafy greens, and spices like ginger and turmeric.
Following a plant-based, anti-inflammatory diet appears to be most beneficial. “People who consumed plant-based diets had less menstrual cramps,” explains Serah Sannoh.
“We know that a general anti-inflammatory diet is going to include lots of colorful fruits and vegetables, healthy fats like omega 3 and mono-unsaturated fats, leafy greens,” says Abbey Sharp.
Sticking with anti-inflammatory choices regularly may relieve cramps, especially if started several days before your period. “Maybe throwing in some greens… if that results in a little bit less discomfort, then it would have been well worth that,” suggests Leslie Bonci.
On the flip side, foods like red meat, processed snacks, sugary drinks, pastries, and alcohol tend to boost inflammation and intensify cramping.
“Caffeine is a stimulant. It can exacerbate the sensation of cramping,” shares Sharp. Cutting back on refined sugars and high-glycemic foods can help keep pain at bay.
Bonci also highlights that carbonated beverages and alcohol may worsen bloating and discomfort.
Painful menstrual cramps are common, with up to 90% of women experiencing some pain and a significant number having severe symptoms. The body’s release of prostaglandins triggers inflammation, so anti-inflammatory foods and medications might offer relief.
Want to feel your best during your cycle? Consider building your meals around vibrant produce, healthy fats, and whole grains while skipping foods that tend to promote inflammation.