10 Foods that Help to Relieve Your Period Pain

    That particular time of the monthly cycle, many women experience uncomfortable period pain. But are you aware that certain foods can help alleviate those dreaded cramps? Incorporating these delicious and nutritious options into your diet can provide natural relief and make your menstrual cycle more bearable.

    So, let us look into the world of the best foods to reduce period cramps and fight menstrual pain. Discover the tasty allies that can help ease your discomfort. Then, get ready to satisfy your taste buds and soothe your cramps with these 10 amazing foods.


    What are the common reasons for period pain?

    Menstrual pain is also known as dysmenorrhea. Most women commonly experience it during the onset of their period cycle. These include a few physiological reasons that cause discomfort.

    The prime factor for women experiencing period pain is the shedding of the uterus lining, causing the expulsion of blood. These are triggered by the release of hormone-like substances called prostaglandins that play a crucial role in reducing inflammation in the body. An excess of prostaglandins leads to more intense uterine contractions, resulting in menstrual cramps.

    However, this is not the only reason. Here are a few other reasons that cause significant discomfort which include:

    • Fluctuation in hormonal levels, particularly estrogen and progesterone
    • Inflammation in the pelvic area due to stress, lack of exercise or poor diet
    • Presence of endometriosis
    • Non-cancerous growths called uterine fibroids lead to increased discomfort, heavy bleeding and menstrual pain.
    • PID, or Pelvic Inflammatory Disease, is a form of infection of the female reproductive organs caused by sexually transmitted bacteria.

    It is to be noted that the discomforts may vary for each person. However, there are multiple ways to relieve your period pain. One of the ways is staying hydrated and regulating food habits to reduce period pain. In the coming section, we bring to you the most recommended foods to navigate your monthly cycles with better comfort and well-being.


    Top 10 Recommended Foods to reduce period pain 

    It is not uncommon to witness discomfort and cramps during the monthly cycle. But do you know certain foods can help alleviate period pain? Adding them to your daily diet provides some natural relief and makes it much easier to bear.

    Listed below are the top 10 foods to reduce period pain and the reason:


    1. Ginger

    This appetizer is a zesty root known for its powerful anti-inflammatory properties that help reduce menstrual pain. Ginger is also popular as a stomach soother which aids in managing gas and bloating.

    2. Dark Chocolate

    Here is some good news for all chocolate lovers! Dark chocolate is high in magnesium and fibre, which provides the best results. It helps in relaxing muscles and easing cramps. For best results, indulging in a square or two of high-quality dark chocolate comprising 70% cocoa is recommended for a satisfying treat and period pain relief.

    3. Yoghurt

    Yoghurt is rich in probiotics. It not only helps in nourishing the body but also protects your vagina from any infection. 

    4. Bananas

    Bananas are high in vitamin B6 and provide a good potassium dose. These help in relieving cramps and bloating symptoms common during menstruation. They make a nutritious snack or a tasty addition to smoothies.

    5. Chamomile Tea

    If you are a tea lover, chamomile tea is the best choice for women during pain. It is delicious and caffeine free. In addition, chamomile tea helps in reducing muscle spasms in addition to reducing inflammation and providing a calming effect.

    6. Eggs

    An egg a day will keep you nutritious every day. That makes it a superfood containing vitamins B6, vitamin E and vitamin D. It thereby helps in fighting PMS symptoms. Besides, they are packed with additional protein to reduce menstrual pain.

    7. Oats

    The best pick as a nutritious diet, oats are the best food to keep you healthy and alleviate period pain. Oatmeal is a rich magnesium and zinc source to reduce cramps by relaxing the blood vessels. In addition, it helps regulate serotonin, an important chemical that aids in maintaining mental health.

    8. Quinoa

    Quinoa is yet another rich source of protein for vegans as well as for reducing period pain. In addition, it contains several nutrients and fibre which help better digestion that often gets compromised during monthly cycles.

    9. Pineapple

    Pineapple contains anti-inflammatory properties. It is rich in bromelain, which aids in easing menstrual cramps. Consuming it as a refreshing smoothie or a fruit directly will aid in relieving the pain.

    10. Leafy Vegetables

    Leafy vegetables like spinach, kale and others are rich in calcium, iron and magnesium. Therefore, it helps in reducing muscle tension and relieving menstrual pain. Consume leafy vegetables in smoothies, salads or sauces for a healthier dose of relief from menstrual pain.


    What Are the Foods to Avoid for Painless Periods?

    While certain foods can help alleviate period pain, there are a few eatables that you must avoid during your monthly cycle. In addition, avoiding certain food that can worsen the symptoms or make you feel more uncomfortable is recommended. These include:


    Sugary products

    Indulging in sugary foods or drinks might provide temporary comfort but can lead to energy crashes and mood swings. It may also exacerbate hormonal fluctuations and worsen PMS symptoms.


    A cup of tea or coffee do make a good morning pick-up; caffeine can increase menstrual symptoms. In addition, it can lead to increased irritability, anxiety and breast tenderness.

    High sodium foods

    Food containing high sodium can contribute to bloating and water retention. Therefore, it is recommended to avoid canned or salty snacks to reduce the effects.


    The menstrual cycle leads to hormonal changes, and this can worsen by intake of alcohol. It disrupts hormone levels and dehydration and leads to mood swings and fatigue, potentially leading to more intense PMS symptoms.

    Spicy foods

    Spicy food tends to stimulate the digestive system and potentially lead to gastrointestinal discomfort or exacerbate existing cramps.

     Apart from these, dairy products, fatty meals, and carbonated drinks must be avoided to reduce period pain and symptoms.



    Incorporating certain foods into our diet during the menstrual cycle can help alleviate period pain and discomfort to a great extent. From soothing ginger and dark chocolate to nutritious leafy greens and fatty fish, these foods offer natural relief by reducing inflammation, relaxing muscles, and providing essential nutrients.

    Remember to pay attention to your body. Identify what works best for you. For example, nourishing yourself with these pain-relieving foods can help you power through your cycle more comfortably and efficiently. 

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    Medically reviewed by Tina Joy, Pharmacist, Care n Cure Pharmacy