Healthy Foods to Consider for Menstrual Cramps

Updated on January 6th, 2020
food for menstrual cramps

Do you experience any throbbing or cramping ache in your lower abdomen during your menstruation? Every woman across the globe tends to experience period cramps for at least once in her lifetime.

Cramps can be awkward. The period cramps are not only painful but can also cause fatigue and interfere with your ability to move around and perform daily chores.

There are numerous ways to relieve cramping symptoms, but we say that food for cramps is wondrous natural ways to relieve period pain and cramps.

Did You Know!

  • 80% of the women experience menstrual pain at the same stage in their lifetime.
  • Most women experience discomfort, especially one the first day of their periods. Approximately 5-10% of women suffer from severe pain.
  • Over 40% of women say that menstrual cramps affect their ability to work.

Bizarre Facts

  • On average, two tablespoons to half a cup of the total amount of blood are lost during a period.
  • It’s a biological fact that menstruating makes you less attractive to men.

Food For Menstrual Cramps

Here are the top wondrous food for period cramps. Read on to explore the numerous benefits and how to consume these foods.

1. Dark Chocolate

Dark Chocolate

An amazing modern-day superfood is dark chocolate. The dark chocolates contain magnesium that helps you to relieve cramps and increases your energy.

Moreover, dark chocolate also contains endorphins or happy hormones that help you improve the mood. Finally, it is high in antioxidants called flavonoids, which may have a positive impact on your health.

Research indicates that dark chocolates boosts serotonin levels and satiates junk food cravings that, in turn, helps alleviate fatigue and depression.

You can simply have a happy period by altering your dark choices during the time of the menstrual period. Also, dark chocolates have high amounts of healthy cocoa bean, which is high in iron and magnesium.

Eventually, these can help relax the muscles and uplift your mood without having to consume as many calories. In addition, studies show that dark chocolate can promote health and lower the risk of heart disease.

During your periods, you can intake dark chocolates not more than a 1.5-ounce bar a day.

[Also Read: Natural Remedies or Muscles Cramps]

2. Bananas

The extraordinary natural food that is great for menstrual cramps is banana. They are the most famous foods known to be helpful for period cramps.

Bananas are highly rich in fiber and will help your bowel movements. As a result, women suffering from period cramps will feel less bloated and experience less pain.

Moreover, bananas contain a lot of magnesium(1), which helps you make relax all of your muscles. However, you must ensure that you don’t over-consume bananas as they are also rich in sugar.

You can eat 2-3 bananas daily or blend them to make a smoothie. Make sure you don’t add extra sugar to smoothie.

[Also Read: Yoga Poses to Relieve Menstrual Cramps]

3. Broccoli


Are you going mad on your menstrual cramps? Broccoli is one of the top foods that help menstrual cramps. The amount of fiber and iron present in the broccoli makes it one of the top foods to help period cramps.

These nutrients help with pretty much all period pains, particularly those in your lower abdomen. The fiber present in the broccoli helps regulate your estrogen levels and digestive system.

Moreover, broccoli is rich in calcium, vitamin A, C, B6, and Vitamin E that have been shown to help women battling period cramps.

You can simply use broccoli in your salads or steam broccoli with the grilled salmon to say goodbye to menstrual cramps. Eat regularly during your menstrual cycle to relieve cramps.

4. Chamomile

If you are looking for the right drink for the period cramps, then chamomile tea may be the right choice. Chamomile(2) has high anti-inflammatory properties, which in turn reduces the cramping pains. Chamomile tea also helps your mood as it has a soothing impact on the nervous system.

Many studies have shown that chamomile tea contains compounds that can actually help to relieve period cramps and bloating.

Chamomile tea increases glycine in your body, a chemical that relieves muscle spasms and acts as a nerve relaxant to help your body relax. The soothing and calming effects of chamomile help lower pain for women who experience high period cramps and pain.

You can have a cup of chamomile tea two times a day during your periods and even regularly for added benefits.

[Also Read: Best Teas for Cramps]

5. Ginger Tea

Ginger Tea

Other effective spicy tea that boasts a tingling flavor and the anti-inflammatory property is ginger tea. A herb treasured for its pain-relieving and warming properties, ginger is often said to relieve period cramps.

Researches conclude saying that regular ginger consumption may help you alleviate menstrual cramps and reduce massive blood flows. Moreover, ginger is known to be a good coffee replacement, as it energizes you and helps you feel more awake.

You can use a fresh or dried ginger or ginger powder to brew its amazing anti-inflammatory properties.

During one’s period, intaking ginger tea three times a day is beneficial.

Foods To Avoid During Menstrual Cramps

A lot of foods that you usually eat will not help you with menstrual cramps. Read on to explore the list of foods that worsen the condition.

1. Canned foods

These foods are high in salt, which causes cramping and bloating. Canned foods contain a high amount of unhealthy chemicals that are used to preserve them.

2. Beans

Beans are rich in vitamins and fiber, but during the period beans, will upset your stomach. One must avoid eating peas or beans during periods.

3. Candy

Candy does not contain any healthy nutrients and is also packed with sugars. Artificial sugar doesn’t help with period cramps and makes the condition worse.

4. Fried Foods

Menstruating women must stay away from fried foods. Because fried foods are known to upset stomach and interfere with healthy digestion.

5. Milk and Other Dairy Products

The saturated fats inside the milk and dairy products can be inflammatory for your body and worsen the condition.

6. Fatty Foods

Fatty foods such as bacon contain plenty of saturated fats, while some substances found in fatty dark meat increase prostaglandins in the body. Therefore, it increases cramping pains and upsets your stomach. You should stick to lean meats instead.

The food for cramps mentioned above will help you with abdomen pain during periods, perhaps even more than medication. The foods such as broccoli, ginger, and chamomile are highly nutritious and are rich in anti-inflammatory and antioxidant effects.

[Also Read: Magnesium for Menstrual Cramps]

Apart from choosing the right food for cramps during the period, you must also focus on having multiple, regular meals. However, if you could feel discomfort or pain over time, contact your health care provider for immediate relief.


1. Are Painful Cramps a Sign of Good Fertility?

Painful period cramps can be caused by several diseases that impact fertility. The possible causes of abnormal period cramps, which can also impact your fertility include endometriosis, fibroids, pelvic inflammatory disease(PID), and adenomyosis.

2. What Are the Effective Home Remedies for Menstrual Cramps?

The effective home remedies include gentle exercise, placing a heat pad against the abdomen, herbal tea, orgasm, acupuncture, and gentle massage. Embrace the benefits of home remedies to relieve period cramps.

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