5 Best Foods to Relieve Muscle Cramps

Updated on November 14th, 2019
food for cramps

You are on a high-octane run, and a cramp suddenly hit you! Some things come over unannounced and so do cramps.

Cramps are indeed painful, embarrassing, and awkward. In addition to this, they restrict your movements and performance. Cramps can occur at any time and in any part of the body. Many treatments claim to heal the pain.

But why not try something that acts as a preventative measure too, is handy and provides instant relief? Certain foods for cramps can provide immediate relief from pain in a short time. These foods are advisable for women, who frequently experience cramps during menstruation. These handy food items are immensely beneficial for cramps.

Quick Facts

Watch out! A lip-smacking rendezvous with high-fat fries could actually worsen your cramps. And so do dairy products.

Food for Cramps: Take Onto This Delectable Platter

1. Banana


Banana is one of the best food for cramps(1). Often people eat a banana after their exercise session to relax muscles. Similarly, eating a banana during menstruation can help in resolving the cramps in the uterus. Banana is useful for treating cramps, as they are rich in fiber and magnesium, which are incredibly useful in relaxing the cramped up muscles. Bananas help in reducing bloating in the body that instantly reduces the pain.

One can use bananas in different ways for treating cramps. You can either directly consume banana for treating lower abdominal pains or can try the following recipe of a banana smoothie.

  • Two large bananas
  • A cup of milk
  • One teaspoon of sugar


Add all the ingredients in a blender and grind it well. Mix the ingredients thoroughly to form a smoothie. Pour it in a glass and drink immediately.

While making the smoothie, do not add more bananas, as the fruit is high in sugar. And extra consumption of sugar can lead to an increase in the body blood sugar. Thus, taking a precaution is paramount.

[Also Read: Natural Remedies to Treat Cramps]

2. Kale

It is a well-known fact that green leafy vegetables are good for health, but they are also helpful in treating body cramps and also, period cramps. One such food for cramps is Kale. This vibrant green veggie is a rich source of calcium that can help the women immensely during menstruation. The various nutrients present in Kale influence the body nerves, muscles, and hormones, by relaxing them and reducing the cramping pain. In addition to this, Kale offers lots of iron to the body, which helps to compensate the iron lost during menstruation.

You can eat Kale in different ways. Some of them are

Method 1

One of the simplest ways is through sautéing. You need to sauté some kale leaves in a pan with a hint of oil. Add the preferred seasoning and consume it regularly to reduce the cramps pain.

Method 2

Another way of consuming Kale is through a smoothie. You can make a smoothie by adding soy milk, dates, Kale, cashews, fresh lime juice, and some minced ginger. Blend this, along with ice cubes, to make a refreshing smoothie.

While making the smoothie, ensure that you use only 60grams of kale leaves as it will be useful. Also, consuming more could make it distasteful.

[Also Read: Amazing Kale Benefits ]

3. Lemon

benefits of Lemon

Lemon is another food for cramps, that can help massively. A good source of vitamin, especially vitamin C(2), lemon is known to have numerous health benefits, along with offering relief from cramps and its massive pain. For treating muscle spasms, a lemon is a good option as it contains suitable fibers that help alleviate the pain. Also, with lemon consumption, women will be able to restore the iron in the body, which gets hugely lost during menstruation.

The best way to consume lemon for treating cramps is with meat. It is the most beneficial way, as lemon that contains vitamin C helps in absorbing maximum iron from the meat, which helps in providing relief from pain. In addition to this, it helps in strengthening the immune system. People can consume lemon with different meats, but the best option is Salmon. Salmon and lemon are considered a good combination that is extremely good for treating cramps.

Lemon should be consumed in an advisable quantity. For women, the recommended dietary allowance is 75mg, and for men, it is 90mg.

[Also Read: Benefits of Lemon ]

4. Oranges

Orange is one of the foods good for cramps, especially period cramps. Orange is a better option than lemon for treating lower abdominal pain as it has a higher level of vitamin C in it. Oranges contain potassium, vitamin D, and potassium, which are incredibly useful in treating cramps pain. People suffering from regular leg cramps can consume oranges daily.

The easiest and the most effective way of consuming oranges for cramps is in the form of juice. People should ensure that they consume freshly made orange juice and not go for preserved/artificial orange juice, as it contains preservatives, which are harmful to health.

According to different reports, the recommended dietary allowance of orange for women is 75mg. You should not exceed this advisable level, as it can lead to several health problems like increasing the menstrual pain.

[Also Read: Benefits of Pickle Juice For Muscle Cramps]

5. Broccoli


For women, experiencing cramps during menstruation is a regular experience. Women undergo pain primarily in their abdomen. This abdominal pain affects the complete lower body. Broccoli is one such food that helps in releasing the body from this abdominal pain as broccoli contains fiber and iron. The presence of fiber and iron in broccoli helps in relaxing the period cramps. The other essential nutrients that are present in broccoli are calcium, magnesium, potassium, and various vitamins like A, C, E, and B6.

The best way to consume broccoli is by steaming it. It is the healthiest way to consume broccoli and also, the simplest way to cook. You can steam the broccoli in a pressure cooker/microwave with some water until they are tender enough to bite.  You can also add some seasoning as per your liking.

The recommended dietary allowance of broccoli is half a cup that is approximately 45grams. However, broccoli is excellent for health and has immense health benefits, so it can be consumed in more quantities.

Cramps are pervasive to both men women alike. It is more common among women owing to menstruation. These different foods for cramps offer dual benefits, firstly, they provide comfort from cramps and secondly, they facilitate good health. Women should try these different delectable food items to treat cramp pains. Also, men too can try these cramps and problems associated with it.

[Also Read: Health Benefits of Broccoli]


1. What Are the Types of Cramps?

Some of the different types of cramps are

  • Skeletal Cramps.
  • Nocturnal leg cramps.
  • Smooth muscle cramps.
  • Cramps caused by treatments.

2. What Are the Causes of Cramps?

Some of the different aspects that trigger muscle cramps are

  • Poor blood circulation.
  • Muscle fatigue.
  • Dehydration.
  • Less stretching.
  • Deficiency of potassium and magnesium.
  • Kidney disease.

3. What Food Is Good for Cramps?

Some of the different ways that can help a person in preventing cramp is consuming an adequate amount of water, eating green veggies regularly, and exercising along with stretching.

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