What To Eat And Avoid During Period Pain Or Cramps?

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• Posted On June 13, 2025

Dysmenorrhea, or period pain, is no less than a nightmare for women across the world! It’s like that irritating guest who turns up at your door every month, and doesn’t leave for a couple of days!

However, the worst part about it is the kind of discomfort it brings along. You’ll literally feel the urge to just curl up on your bed with a hot water bag and your favorite chocolate. Your mood’s going to go for a toss, and you might also experience gas, bloating, and vomiting.

Although there are treatment options and painkillers to get rid of this suffering, not all of them are well-tolerated. So, at The Healthcare Facts, we have explored the foods to eat and avoid during your period in this blog. Follow along till the end to learn the list of edibles that can make your painful days a little more manageable!

Top Foods to Eat on Your Period for Pain Relief

We understand how much that throbbing lower abdomen hurts, and how it feels to experience those vicious cramps. That’s why we’ve taken one of the most natural solutions to help you get relief from the debilitating pain.

So, here’s a list of some of the foods good for period cramps-

Leafy Green Veggies

You may experience heavy menstrual flows, which cause your body’s iron levels to take a serious dip. This can result in fatigue, dizziness, and overall pain in the body. In such situations, leafy green vegetables can be of great help! Things like Spinach, Swiss chard, or Kale are rich in iron and can help combat your exhaustion, along with effectively replenishing iron levels     .

Broccoli

The Hulk of the cauliflowers, Broccoli consists of dietary fibers, iron, magnesium, and anti-inflammatory vitamins like C and K. These elements don’t just help curb digestion issues, but also prevent bloating, and are powerful nutrients for battling period pain.

Chicken

If you’re craving something tasty, yet nutritious, nothing’s better than chicken! It’s packed with protein and iron, and can keep you energized for a long time. It also keeps you full for an extended period, which ultimately helps manage your cravings.

Fish

Another rich source of protein and iron, fish also contains Omega-3 fatty acids and is considered one of the best foods for menstrual pain. A 2012 study by the National Library of Medicine states that Omega-3 fatty acids can help manage the intensity of dysmenorrhea. Not just that, but the nutrient is also known to reduce depression, and is therefore one of the best ways to manage extreme mood swings.

Lentils and Beans

Protein is one of the most vital nutrients that can help curb your cravings and stay full. But, what if you’re vegan? Or a vegetarian? Well, lentils and beans can be a great alternative to meat! Other than that, these are also rich in iron, which can help maintain your iron levels     .

Dark Chocolate

Magnesium deficiency is the root cause behind women experiencing postmenstrual syndrome (PMS) symptoms. If you’re one of them, consider dark chocolate your best ally in this battle! It’s packed with iron and magnesium, and along with reducing PMS symptoms, can also serve as the perfect mood-booster.

Nuts

Nuts like almonds, cashews, walnuts, etc., are not just rich sources of protein. They also contain various essential vitamins and magnesium, making them some of the best foods to help with period cramps.

Ginger

Ginger happens to have earned a name for itself for its anti-inflammatory properties. So, if you can’t tolerate those achy muscles anymore, just have a nice cup of ginger tea, and you’ll be just fine! Other than that, ginger also has great anti-nausea properties, and hence, can help reduce vomiting or nauseatic symptoms effectively.

Turmeric

Well, turmeric doesn’t fall under the category of ‘food’, to be precise. Rather, it’s a spice consisting of curcumin, which actively helps reduce inflammation and pain. A pinch of turmeric in your meals while cooking can effectively help manage period pain. A 2015 study stated that curcumin reduces the severity of PMS symptoms effectively. So, it has good effects on your body.

Oranges      

Oranges are high in vitamin C, and as a result, they are great at supporting your immune system. Not just that, but it also helps absorb iron easily, which is helpful for you if you face heavy menstrual flows.

Yogurt

Yogurt consists of probiotics, which help enhance your overall digestion and reduce the tendency to bloat. Along with it, if you tend to contract yeast infections during or after your periods, yogurt can help curb that as well.

Lots and Lots of Water!

Do you know that dehydration headaches are one of the most common symptoms of menstruation? That’s the reason why Gynaecologists advise every woman to stay hydrated during this time. This reduces the chances of dehydration headaches and can also help manage bloating.

Hence, if you looking for answers to what to eat during periods to reduce pain, make sure to check the above list for optimal period pain management. Also, if you’re interested in following a nutritious diet for optimal well-being, take a look at the 7 essential food practices that you should follow.

Foods to Avoid During Period Cramps

Now, let’s move on and take a look at the foods you should strictly avoid or have in limited quantities during period cramps-

Red Meat

While red meat comes packed with iron and protein, it also consists of prostaglandins. This is a lipid your body produces during periods, which helps the uterus to contract, leading to menstrual flow. High levels of prostaglandin can cause cramps, which can intensify the pain! So, opt for leaner protein sources to be on the safe side.

Spicy Foods

Too many spices in foods can be the reason behind diarrhea and stomach pain. So, if you’re not used to having spicy foods, it’s best to avoid them while you’re experiencing cramps. It might upset your stomach and cause nausea, which isn’t a desirable thing, especially during that time of the month!

Alcohol

Another one of the foods to avoid during menstrual period is alcohol, although it comes under the beverage category! Alcohol causes a myriad of negative effects, which can make things worse during your periods. For instance, alcohol causes dehydration. This is something that can worsen your bloating and headaches. Not just that, but drinking alcohol might also lead to digestive issues and make you feel nauseous.

Coffee

You might be surprised to see coffee in this list. But, it’s true! Coffee contains caffeine that gives you energy during workouts. The same caffeine also causes water retention in your muscles and might lead to bloating. Besides that, it can also worsen your headaches and cause digestive issues.

However, if you’re used to having a couple of cups, don’t cut it off completely. Caffeine withdrawal also causes severe headaches and might worsen the situation even further. Hence, coffee falls under the category of things not to eat on your period.

Sugar

Sugar is something that you’re allowed to have, provided you’re having it in moderate quantities. It can help uplift your mood if you’re feeling a little depressed or anxious.

But eating too much sugar can invariably cause adverse effects on your health. It causes a sudden spike and crash of energy that might worsen your mood and leave you feeling low.

Also, take a look at some of the best food substitutions that can help you stay energized and revitalized throughout your periods.

Wrapping Up

We understand that those three to four days every month are tough for every woman. But it’s best not to rely solely on painkillers, as they cause severe side effects in the long run. Instead, if you happen to become a little mindful about your diet, you can easily manage the discomfort and enhance your well-being. Also, it’s a natural way to manage your period cramps, and hence, you don’t need to worry about side effects anymore! So, make sure to take a thorough look at the foods you should eat and avoid during your periods, and experience the results yourself! Write for my food blog about how the right food choices can make a real difference in your everyday life, especially during your menstrual cycle.

FAQs

1. What food is best for period cramps?

There isn’t a single ‘best food’ for period cramps, but many! For instance, foods like Broccoli, Spinach, Kale, Chicken, Lentils, Nuts, Yogurts, etc., are very nutritious and help manage period cramps and pain seamlessly.

2. Which fruit reduces period pain?

There are a myriad of fruits that can help reduce period pain. Fruits contain water and fiber that are beneficial for the body. Bananas, Oranges, Watermelons, etc., contain vitamin C that helps reduce bloating and manage cramps.

3. Is chocolate good for periods?

Yes, it is. Especially if it is dark chocolate, with a high cocoa content, it can be very helpful to uplift your mood and relax your cramped muscles. Dark chocolate also contains some amount of antioxidants that can help reduce inflammation and, therefore, alleviate pain.

Theresa Perez

Theresa Perez is a seasoned writer for the health industry dedicated to providing fact-based health information. She sources concise facts from authoritative sources to ensure maximum credibility and shares guidelines to lead a healthy lifestyle.