Food to eat to reduce period cramps

When you’re on your period, the last thing you want to do is think twice about what you’re eating. It’s a non-negotiable time for comfort food like ice cream, chocolate, and movie snacks like chips and candy. And although those cravings can and should be honored (within moderation), some may be making you feel worse. The truth is, eating whole foods that help period cramps during your time of the month can get you out from under the heating pad and back to living your life sooner.

How is that, you ask? Good question. “Menstrual cramps are triggered by the release of inflammatory chemicals called prostaglandins,” explains Erin Hendriks M.D., board-certified physician and functional medicine practitioner at Salvo Health. “This sets off a cascade of events that results in uterine blood vessel constriction, muscle contractions, and pain.” It’s also what triggers the uterine lining to shed. Some people make more prostaglandins than others (resulting in more intense pain), and choosing naturally anti-inflammatory foods can help tame the contractions by lowering your levels, Hendriks adds.

Additionally, other foods may combat pain by regulating hormones like estradiol, which is a potent form of estrogen, explains Lindsay King, M.S., clinical nutritionist and health coach at Evvy. “Estradiol helps control the growth of uterine tissue, and high estradiol can trigger inflammation and painful periods,” she adds. “An extreme example of this is endometriosis, an inflammatory condition marked by estrogen dominance where the endometrium grows outside of the uterus.”

All in all, whole foods like fruits, vegetables, and whole grains are easier for your body to process, especially when it’s busy, you know, menstruating. That’s why, to reduce period pain (medically called dysmenorrhea), it’s important to leverage the liver’s natural ability to metabolize and properly eliminate estrogen, says King. And inflammatory foods like trans fats, processed carbohydrates, and alcohol will only inhibit that process.

So, instead of picking up that bottle of wine (even though you really want to), try stocking up on some of these foods instead.

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Fish like salmon and mackerel are rich in omega-3 fatty acids, which, according to Dr. Hendriks, “disrupt the inflammatory signaling pathway leading to less inflammation and less pain.” In fact, studies have found fish oil supplements to work better than, or at least decrease the need for, ibuprofen in menstruating people.

Greens like kale, spinach, and arugula contain magnesium, which is basically nature’s muscle relaxer. “Magnesium works by relaxing the smooth muscle of the uterus and lowering levels of inflammatory prostaglandins,” says Dr. Hendriks. So, although a salad may not top your cravings list, squeezing one on the menu might be worth it.

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A 2018 study found that ginger, a natural anti-inflammatory, could work as well as pain killer like ibuprofen on menstrual pain. It works similarly to other anti-inflammatory foods by inhibiting prostaglandin production, research says.

“Dairy contains calcium which may help regulate muscle cells associated with menstrual cramping,” explains DJ Blatner, R.D.N. and NOW wellness expert. Dairy also contains vitamin D, which studies suggest also helps decrease cramping by aiding calcium homeostasis.

Pro tip: Vitamin D can’t metabolize properly without magnesium, “which goes to show that a balanced diet focused on nutritionally dense foods is a foundational element for building and maintaining a healthy vagina and preventing painful period cramps,” says King.

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“Bananas are a superfood for period pain,” says King. They contain vitamin B6—which helps lower estrogen and raise progesterone—as well as potassium and fiber, “which can reduce muscle pain and combat bloating by promoting healthy bowel movements,” King adds. Slice one to top a bowl of yogurt and you’ll have yourself a full cramp-busting breakfast.

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A 2021 study published in BMC Women’s Health found that drinking at least eight glasses of water a day may help alleviate the severity of menstrual cramps, shorten the length of menstrual bleeding, and reduce the average number of pain relievers needed. “Staying well hydrated likely helps by regulating a hormone called vasopressin,” explains Blatner, “which contributes to uterine contractions responsible for painful cramps.”

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Berries contain antioxidants, vitamins, and minerals that can help manage inflammation, says Blatner. They also encourage the body’s natural detoxification process, King adds, which is essential for period pain relief. Serve them up with a side of dark chocolate, which will also bring some antioxidants to the plate and make dessert complete.

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Nuts and seeds like walnuts, chia seeds, and flaxseeds are also magnesium-rich, which means they can help reduce muscle contractions that cause cramping. Walnuts also have omega-3 fatty acids, so they serve up double pain relief. “Magnesium also helps regulate the nervous system and decrease levels of the stress hormone cortisol, which can help with mood changes that commonly take place around your period,” adds King.

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“Since we lose blood while menstruating, adding in iron-rich foods like red meat, beans, and leafy greens during your period can help counteract blood loss,” King explains. “Additionally, research has demonstrated that iron deficiency and anemia are correlated to dysmenorrhea. There’s a huge link between estrogen, inflammation, and the liver, and targeting cramping should take all of these factors into account.”

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Great news, avocado toast lovers. Avocado is packed with magnesium and fatty acids, says Blatner, making it an ideal food to add to (let’s be honest, keep on) your menstrual meal rotation.

Dr. Hendriks recommends stocking up on quinoa for a reliable source of magnesium. It’s also rich in fiber, making it a gut health staple before, during, and after that time of the month.

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One large, hard-boiled egg contains 43.5 international units (IU) of vitamin D, per the United States Department of Agriculture, which means if you have two for breakfast, you’ll nearly meet one-sixth of your daily recommended intake of 600 IU, per the National Institutes of Health. As previously mentioned, vitamin D helps regulate calcium, which therein may help relieve menstrual pain.