Living with period cramps can be a real drag.
Looking for some natural remedies to try?
Discover 6 foods that help with period cramps.
Many women experience cramping, bloating, and feeling generally “blah” when their period arrives. The pain from period cramps can interfere with energy levels and make it harder to show up for normal routines.
Did you know periods don’t have to be painful? It’s true! Most of the uncomfortable symptoms we associate with menstruation are actually rooted in hormonal imbalances.
The key to period relief isn’t in a pill or just waiting it out; everyday habits, like what you eat, how active you are, and how much sleep you get, influence hormone levels. That means focusing on improving daily health habits can positively influence hormones and help you have a less painful period.
Ready to eat your way to a better period? In this article, we’re sharing foods that can worsen period pain and foods that help with period cramps.
What are period cramps?
Period cramps are caused by the release of prostaglandins, which are hormone-like chemicals that trigger inflammation. The uterine lining releases prostaglandins as it breaks down, which causes the uterus to contract and blood vessels in the uterus to constrict. Uterine contractions help your body shed the lining of your uterus each month.
Period cramps typically cause pain in the abdominal region and/or lower back. Some women produce more prostaglandins than others, which results in more severe cramping during their periods. Having high levels of estrogen, known as estrogen dominance, and inflammation increases the amount of prostaglandins your body produces.
Diet is one factor that can influence hormone levels and inflammation. Let’s review which foods can increase inflammation and prostaglandins, leading to more painful period cramps.
Foods that contribute to period cramps
Many women reach for indulgent foods in the days before and during their period. A burger and fries, an ice cream cone, or a big bowl of potato chips may taste good and provide some emotional comfort. Unfortunately, these foods won’t help you feel physically better.
Foods high in fat, sugar, and salt can worsen period cramps, plus contribute to bloating, low energy levels, and weight gain. Researchers have found diets high in omega-6 fatty acids, which are found in vegetable oils, are linked to more inflammation, which can result in more painful periods. On the flip side, diets rich in omega-3 fatty acids have been found to help reduce period pain.
The common culprit is inflammation. Many Western diets are too high in unhealthy fat, sugar, and salt, and have a high omega-6 to omega-3 ratio, which contributes to inflammation throughout the body. You can’t see or feel this kind of inflammation—it happens at the cellular level and contributes to throwing hormones out of whack.
Remember: anything that increases inflammation will also increase prostaglandins, which are to blame for pesky period cramps.
Reducing your intake of inflammatory foods both before and during your period may help improve period cramps. These include:
- Fried foods
- Fast food
- Snacks and packaged foods, made with vegetable oils, such as corn, sunflower, or soybean oils
- Sugary foods, including sweetened drinks, desserts, and candy
Foods that help with period cramps
There are several nutrients to focus on to help with period cramps. As mentioned above, omega-3 fatty acids can help tame inflammation. Foods that contain B vitamins can be helpful for reducing period symptoms, while minerals calcium, magnesium, and potassium promote muscle relaxation, which can help counteract uterine cramping.
Fatty fish, nuts, seeds, fruits, vegetables, and whole grains are good sources of nutrients that support a healthy menstrual cycle and a more comfortable period. Here are 6 examples of natural anti-inflammatory foods for period cramps:
1. Bananas
Bananas contain both vitamin B6, which helps lessen pain, and magnesium and potassium, which can help relax cramping muscles. Add one to a bowl of cereal or yogurt with breakfast or snack on a banana with nut butter for extra cramp relief.
2. Dark chocolate
It turns out that enjoying some chocolate during your period may be a good thing. Dark chocolate contains magnesium, which may help a contracting uterus to relax. Dark chocolate contains more magnesium than milk chocolate, so be sure to choose dark chocolate that is at least 70% cocoa solids.
3. Ginger
Several studies have found ginger has menstrual pain-relieving properties similar to popping ibuprofen. Ginger also has anti-inflammatory properties. Try adding fresh ginger root to stir fry and curry recipes or steeping it in hot water for tea.
4. Dark green vegetables
Broccoli and leafy greens, like spinach, kale, and Swiss chard, contain calcium and magnesium. Magnesium helps muscles, including your uterus, relax, which may result in less intense cramping during your period. Snack on broccoli and hummus, include a few leafy green salads in the days before and during your period or try raw Swiss chard leaves to create a grain-free wrap.
5. Salmon
Salmon and other fatty fish, like mackerel and sardines, are excellent sources of omega-3 fatty acids. Omega-3s are a natural anti-inflammatory, so eating more fish can help lower inflammation and prostaglandin production which leads to period pain. If you don’t eat fish, consider a fish oil or algal oil supplement.
6. Trail mix
Nuts and seeds are good sources of magnesium and omega-3 fatty acids. Try mixing your own trail mix—almonds, cashews, walnuts, pumpkin seeds, and sunflower seeds make an excellent savory snack mix. For a touch of sweetness (and extra magnesium), add a few dark chocolate chips.
Takeaway
Your diet influences your hormones and inflammation in the body, both of which are contributing factors to period cramps. The foods you eat throughout the month and during your period can worsen or improve painful period cramps.
Foods that can make you feel worse during your period include those high in unhealthy fats, like fried foods, and added sugar, like ice cream and candy. Foods that help with period cramps include fruits, vegetables, nuts, seeds, whole grains, and sources of omega-3 fats, like salmon, flaxseeds, and walnuts.
A registered dietitian can help you get to the root cause of uncomfortable PMS and period symptoms and support you through the process of improving your hormone health. I’d love to help you find freedom from your period cramps through nutrition.
Check out our 4-month program specifically tailored for women suffering from PMS and painful periods: The Hormone Harmony Method.
Ready to start your journey to wellness? Book a call with me today!
References
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2. Najafi N, Khalkhali H, Moghaddam Tabrizi F, Zarrin R. Major dietary patterns in relation to menstrual pain: a nested case control study. BMC Womens Health. 2018;18(1):69. Published 2018 May 21. doi:10.1186/s12905-018-0558-4
3. Djuricic I, Calder PC. Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021. Nutrients. 2021;13(7):2421. Published 2021 Jul 15. doi:10.3390/nu13072421
4. Mohammadi MM, Mirjalili R, Faraji A. The impact of omega-3 polyunsaturated fatty acids on primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials. Eur J Clin Pharmacol. 2022;78(5):721-731. doi:10.1007/s00228-021-03263-1
5. Chocano-Bedoya PO, Manson JE, Hankinson SE, et al. Dietary B vitamin intake and incident premenstrual syndrome. Am J Clin Nutr. 2011;93(5):1080-1086. doi:10.3945/ajcn.110.009530
6. Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a literature review. Magnesium in the gynecological practice: a literature review. Magnes Res. 2017;30(1):1-7. doi:10.1684/mrh.2017.0419
7. Chen CX, Barrett B, Kwekkeboom KL. Efficacy of Oral Ginger (Zingiber officinale) for Dysmenorrhea: A Systematic Review and Meta-Analysis. Evid Based Complement Alternat Med. 2016;2016:6295737. doi:10.1155/2016/6295737
8. Yokoyama E, Takeda T, Watanabe Z, et al. Association of fish intake with menstrual pain: A cross-sectional study of the Japan Environment and Children’s Study. PLoS One. 2022;17(7):e0269042. Published 2022 Jul 21. doi:10.1371/journal.pone.0269042
