Can Food Help With Period Cramps? Best Foods for Menstrual Cramps Relief
Key Takeaways:
- Focusing on nutrition can be a great way to manage menstrual pain without relying on over-the-counter medications.
- Eating foods that are high in calcium, fiber, omega-3 fatty acids, and magnesium can help relieve period cramps.
- Avoid foods and drinks with excess salt and sugar during your period to avoid worsening your cramps and PMS symptoms.
Period cramps affect around 50% of menstruating individuals before and during their period. They can be uncomfortable or even debilitating—one in five menstruating individuals experiences period pain so severe that it interrupts their daily lives.
While over-the-counter (OTC) non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil) can temporarily relieve pain from period cramps, certain foods can also play a helpful role.
Read on to discover which foods can help with period cramps, what to eat while on your period, and what to avoid if you’re managing menstrual pain.
What causes period cramps?
Period cramps happen when the cells of your uterus lining (uterine cells) make extra hormone-like chemicals called prostaglandins as they break down during menstruation. Prostaglandins cause inflammation and contractions in your uterine muscles, which you can feel as period cramps. The more prostaglandins your body produces, the more intense your menstrual pain.
More than half of menstruating people have period cramps and other menstrual pains (dysmenorrhea):
- Primary dysmenorrhea: When you experience menstrual pain with no underlying medical conditions.
- Secondary dysmenorrhea: When painful periods are caused by medical conditions. Common examples include endometriosis (where tissue similar to the uterine lining grows outside the uterus) and fibroids (noncancerous growths that develop in or around the uterine muscular wall).
It is also very common for period cramps to overlap with other symptoms in the days leading up to your period, like bloating, breast tenderness, and mood swings. Collectively, these pre-period changes are known as premenstrual syndrome (PMS).
What foods can help with period cramps?
Foods that are high in calcium, magnesium, omega-3 fatty acids, and fiber may help relieve period cramps and other PMS symptoms by lowering inflammation and promoting better hormone balance.
Certain fruits, vegetables, whole grains, and nuts are rich in antioxidants, nutrients, minerals, and vitamins that could reduce inflammation in the body. In fact, research shows that ginger can be as effective as over-the-counter pain relievers like ibuprofen for lessening cramp severity.
You may notice that some ingredients like chia seeds and almonds appear on more than one list—these are great “superfoods” to keep on hand.
While dietary changes can be helpful, more research is needed to fully understand their impact on the menstrual cycle.
12 Calcium-rich foods to help with period cramps
Research shows that low calcium levels may cause more frequent, intense period cramps and worse PMS symptoms. Eating more calcium-rich foods may help to improve blood flow to the uterus. This can improve your mood, pain, bloating from water retention, and food cravings.
Studies show that getting enough calcium—whether through diet or supplements—can significantly relieve PMS. In fact, regular calcium intake can cut the severity of symptoms like mood swings, back pain, and abdominal cramping by up to half.
The National Institutes of Health (NIH) recommends women ages 19 to 50 aim for 1,000 mg of calcium daily (increasing to 1,200 mg for women ages 51 and older).
Getting enough Vitamin D can help your body absorb calcium from food properly. While you don’t need to eat both at the same time, make sure that your diet also contains enough Vitamin D.
Calcium-rich foods include:
- Hard cheeses
- Milk
- Yogurt
- Almonds
- Sesame seeds
- Chia seeds
- Kale
- Broccoli
- Chinese cabbage (bok choi)
- Watercress
- Canned sardines and salmon with bones (canned fish bones are a safe, softened source of calcium)
- Calcium-fortified foods like tofu, unsweetened fruit juices, and unsweetened, ready-to-eat cereal
10 Magnesium-rich foods to help with period cramps
Magnesium may help reduce period cramps by relaxing your uterine muscles and reducing painful contractions. It works by lowering prostaglandins and inflammation. Randomized studies show that taking magnesium supplements can reduce other PMS symptoms like headaches, irritability and menstrual pain.
The recommended daily intake of magnesium for women between the ages of 19 and 30 is 310 mg per day. For women ages 31 to 50, this recommendation increases slightly to 320 mg per day.
Magnesium-rich foods include:
- Pumpkin seeds
- Chia seeds
- Some nuts, like almonds, cashews, and peanuts
- Peanut butter
- Fortified cereals
- Soymilk
- Spinach
- Black beans
- Edamame
- Dark chocolate
10 Foods rich in omega-3 fatty acids to help with period cramps
Like magnesium, omega-3 fatty acids can help reduce menstrual cramps by lowering prostaglandin levels in your body. Research shows that women who consumed omega-3 fatty acids experienced significantly less menstrual pain.
Girls between 9 and 13 years old should aim for 1 g of Omega-3s per day, according to the NIH. The target for girls and women 14 years old and over is 1.1 g daily.
Omega-3 fatty acid-rich foods include:
- Flaxseed oil
- Chia seeds
- Salmon
- Wild Atlantic herring
- Sardines
- Soybean oil
- Mackerel
- Trout
- Fish oil
- Cod liver oil
11 Fiber-rich foods to help with period cramps
Eating fiber-rich foods like fruits, vegetables, whole grains, and legumes is consistently linked to less painful periods. Fiber helps your body safely get rid of excess estrogen. Researchers believe this healthier hormone balance helps reduce overall inflammation and menstrual pain.
Fiber is also important for your gut health because it helps your body absorb nutrients and controls your blood sugar levels.
Fiber-rich foods include:
- Ready-to-eat, unsweetened, high-fiber cereal (like bran)
- Prunes
- Leafy greens, like spinach
- Okra
- Red cabbage
- Pulses, like green peas, lentils, and pinto beans
- Guava
- Berries, like raspberries, blackberries, and strawberries
- Oranges
- Artichokes
- Cauliflower
How water helps with period pain
A study shows that drinking more water—especially around your period—can lessen the intensity of your cramps. Participants who stayed properly hydrated throughout the day also needed painkillers less frequently than those who didn’t.
The National Academy of Medicine recommends drinking 9 cups (72 ounces) of water per day for women over the age of 19.
Warm water can help relax tight abdominal muscles, and some research suggests that nutrient-rich coconut water may also help reduce period pain.
Foods and drinks to avoid during your period
It’s best to avoid foods that are high in salt, processed sugar, and saturated fats during your period. One study shows that regularly eating certain highly processed snacks—especially high-salt, high-sugar foods and foods with added fats—can increase your chances of painful period cramps by 3 to 4 times.
Many ultra-processed snacks and fast foods contain added sugars, saturated fats, sodium, and additives that cause inflammation. Try to limit or avoid foods that have been linked to more severe PMS symptoms and menstrual problems, including period cramps.
These include:
- High-salt snacks, like potato chips
- High-sugar foods and drinks, like candy, desserts, and soda
- Fast food
- Fried foods
- Large amounts of red meat
- Large amounts of alcohol
What causes food cravings during a period?
You may experience food cravings around your period because your hormone levels and brain chemicals change, especially in your premenstrual phase. Inflammation and emotions may also cause food cravings.
Here’s how these changes make you crave certain foods—especially sweet and high-fat foods—before and sometimes during your period:
- Hormone changes: Your body produces more of the sex hormone progesterone, which boosts your appetite. It also produces less estrogen, which usually controls your appetite. This change in balance naturally makes you want to eat more.
- Blood sugar fluctuations: Hormone changes before your period can also make your blood sugar levels less stable. When your blood sugar lowers, your body craves a quick energy source—like sweets or simple carbohydrates.
- Less serotonin: Right before your period, your levels of serotonin drop. Serotonin keeps your mood stable. Eating carbohydrates and sugar temporarily spikes serotonin, so your brain craves them as a fast mood fix.
- Increased energy and nutrient needs: During your period, your body works hard to build and then shed your uterine lining. This speeds up your metabolism slightly, and the extra energy burn can make you hungrier.
- Stress, fatigue, and emotional comfort: Dealing with period pain and PMS symptoms naturally makes you seek comfort. Because your pre-period hormones temporarily change your brain’s reward pathways, comfort foods like high-fat or sweet snacks feel more rewarding to eat.
If you struggle with food cravings around your period, here are a few research-based tips to help you manage them:
- Track your menstrual cycle: Knowing when your premenstrual phase is coming allows you to prepare for high-craving days in advance. Include some fresh, minimally processed snacks from the lists above to satisfy your cravings when they hit.
- Focus on protein and nutrients: Add protein-rich, nutrient-dense foods to your meals. This helps control your blood sugar and can reduce the impulse to snack.
- Light exercise and stress relief: Regular aerobic exercise (like yoga or walking) can help relieve physical PMS symptoms, including food cravings. Stress-relief exercises like mindfulness practice can also help curb cravings and emotional eating.
When to see a doctor
Speak to your healthcare provider if your period cramps or PMS symptoms become severe and start to affect your daily life. Mild cramps, cravings, bloating, and mood changes are common during menstruation. However, more significant pain may be a sign of an underlying condition and secondary dysmenorrhea.
Reach out to your provider about your period cramps if:
- They become painful enough to interfere with your routine, work, or school
- OTC pain medications aren’t helping you manage period pain
- You notice very heavy bleeding, large blood clots, or periods lasting longer than usual
- You experience symptoms like dizziness, fainting, severe fatigue, nausea, or vomiting around your period
- You have irregular cycles, bleeding between periods, or pelvic pain even though you’re not menstruating
Frequently asked questions
What natural remedies can help with menstrual pain?
Heat therapy, some herbal teas, gentle movement, and anti-inflammatory foods are a few proven natural remedies for period pain. Try these natural pain relief remedies by:
- Applying a hot water bottle or heating pad to your lower abdomen to relieve muscle cramps
- Eating more foods rich in Omega-3 fatty acids (like sardines and mackerel) and magnesium (like edamame and peanuts)
- Exercising gently, like taking a light walk or swimming
- Drinking chamomile or ginger tea to relax your uterine muscles and lower pain-causing chemicals in your body
Is ibuprofen effective for relieving menstrual cramps?
Yes, ibuprofen (Advil) and other OTC NSAIDs can be highly effective for relieving menstrual cramps. You can take ibuprofen as you feel period cramps or right before your period starts. It should be taken with food to avoid stomach upset. Ibuprofen is usually safe to take during your cycle. Always follow the dosing advice on the package label.
What is the best medicine for painful menstruation?
NSAIDs like ibuprofen and naproxen (Aleve) can relieve painful menstruation symptoms like period cramps. These medications stop your body from producing the chemicals that cause inflammation and painful uterine contractions. You can get many NSAIDs from most pharmacies without a prescription.
How Sesame can help with period cramps treatment
If you're looking for ways to alleviate period cramps, Sesame can connect you to top-rated, licensed healthcare providers who can help. Book an affordable video visit to discuss your PMS symptoms, like mood swings, increased appetite, painful periods, weight changes, bloating, anxiety, nausea, or fatigue.
Get expert advice from the comfort and privacy of home and personalized treatment options, no insurance required. If appropriate, providers on Sesame can write you an online prescription for medication to relieve your symptoms with same-day pickup at a pharmacy near you.
