Period cramps are the worst, but unfortunately, they are very common. In fact, research has found that around 76% of women experience cramps during their period. While a hot water bag and a cosy nap sound like the perfect solution to treat cramps, what you eat on your period can also play a big role in how your body feels. Studies show that some ingredients can help ease the pain, while others can, quietly, make things worse. Therefore, having a healthy period diet plan is a must.
Now, if you’re wondering what should stay on your plate and what needs to go (at least on your periods), don’t worry, we’ve got you covered.
What Are the Best Foods for Period Cramps?
Have you heard the saying, ‘You are what you eat?’ Turns out it is not only true but also proven by science. What you put on your plate can affect how you feel, especially during your period. The right foods can actually help soothe period cramps by reducing inflammation, relaxing muscles, and balancing your hormones. Let’s take a look at some of them.
Drink at least 1.5 L of water daily
We know water isn’t ‘food,’ but it is so important that it has to be on this list. Drinking enough water relaxes your uterus by reducing the release of vasopressin, a hormone which causes stronger cramps.
A study found that drinking 1.6 to 2 litres of water every day can really help reduce period pain. So much so that it reduces your need to take painkillers. In some cases, it can shorten the menstrual cycle, too. So, drinking water might just be the simplest way to manage your cramps.
Eat at least 2 fruits every day
It should not be surprising to see fruits on this list. They are full of vital nutrients and have a very rich profile of chemical compounds that can help reduce cramps. Research shows that women who eat less than two portions of fruit on a daily basis have a 3x higher risk of having menstrual cramps.
So, we advise that you grab some of these fruits when it’s that time of the month:
- Berries: Full of antioxidants, they reduce inflammation and soothe cramps.
- Bananas: Rich in fibre and magnesium, they can calm period pain.
- Watermelons: Being 90% water, they do a lot of the things drinking straight water does. So, basically it’s water, but make it yummy!
- Figs: Great sources of fibre, antioxidants, and vitamins, they have been scientifically proven to decrease the severity of menstrual pain and its duration.
- Citrus fruits (like oranges and lemons): Having an incredible amount of vitamin C, which is an antioxidant and anti-inflammatory compound, they are great for managing cramps.
Add green vegetables to your diet
Struggling with period pain? Well, it’s time to go green, and by that, we mean eating your veggies. Green vegetables are known to reduce inflammation and muscle contractions, which ultimately soothe cramps. Studies show that women who eat veggies like spinach or okra at least 2 days before their periods have less painful cramps.
Drink a cup of green tea in the morning
Remember playing tea parties when you were little? It’s time to do it again…but with green tea. It is rich in natural compounds known as catechins that, as per research, reduce inflammation and discourage the production of prostaglandins (hormone-like substances that cause period pain).
But before going all in, you must know that too much tea could affect iron absorption, which isn’t ideal when you’re already losing blood on your period. So, let’s limit it to just a cup or two of green tea a day.
Add ginger to your food & tea
Ginger is packed with powerful chemical compounds like gingerols and shogaols that have anti-inflammatory and muscle-relaxing effects. This makes ginger very effective at combating period cramps. In fact, research suggests it could be as effective as commonly taken over-the-counter painkillers.
It’s super easy to consume – just add it to food, sip it as tea or take it in supplement form.
Consume fish 2-3 times a week
Fish have an impeccable nutrient profile. They are rich in omega-3 fatty acids, vitamin D, and vitamin E, making them good at reducing inflammation, balancing hormones, and easing uterine cramps.
A recent study conducted in Japan supports this claim. It found that the more fish women eat, the less likely they are to have menstrual cramps. You don’t have to eat it every day; 2 to 4 times every week is enough to see its positive effects.
Munch on dark chocolate
If you’re looking for a more delicious way to cope with period cramps, dark chocolate is your #1 option. Yes, you read it right!
Scientific evidence shows that eating 35 grams of 70% dark chocolate daily from the first day of your period can calm cramps. This is because dark chocolate is a good source of copper, which is known to produce endorphins (natural compounds that improve mood and act as pain relievers).
Start your day with turmeric milk
Turmeric (or what you know as haldi) can fight menstrual pain and PMS because of its active compound, curcumin. It lowers inflammatory markers in the body, which are responsible for causing pain and uterine contractions.
Not only this, studies also show that it has an antidepressant action which can be very helpful when dealing with period mood swings. What makes it even better is that Indian cuisine already uses turmeric in most of its recipes. So, just eat your favourite haldi dish or drink haldi milk every morning.
What Foods (& Drinks) to Avoid for Period Cramps?
While it is good to know what you should eat to reduce period cramps, you should also remember what you need to avoid when you’re on your period. So, here’s a list of the top NO-NO food items for when you’re menstruating.
Don’t be salty (literally!)
Too much salt causes your body to retain water, which worsens period bloating and leaves you feeling puffy. Therefore, research suggests that you cut back on salt to feel lighter on your period and decrease the possibility of painful cramps.
No more coffee breaks
We know giving up on coffee is not something most of us want to do, but caffeine can cause your blood vessels to narrow, which reduces blood flow to the uterus, leading to stronger cramps. We suggest you switch your morning coffee to herbal tea since it’s much gentler and has its own pro-period benefits (as mentioned above).
Alcohol is off the table
Drinking alcohol might seem like a nice chill way to unwind, but it’s best to avoid it during your period. Alcohol really messes with your hormones and neurotransmitters, which can cause more period cramps.
As per a study, the risk of PMS increases by 45-79% when you drink alcohol. And trust us, it’s not just the cramps. You also don’t want to deal with a hangover on your period. Here’s why.
Junk food needs to go
Reaching for junk food and processed snacks is not the best way to satisfy your period cravings. Research shows that eating junk food makes it 3 to 4 times more likely that you’ll have cramps during your periods. The reason behind this is that junk food is high in sugar, fat, and sodium, but low in essential nutrients, making it very bad for your body.
So, swapping it with healthier options can make your periods a whole lot easier to deal with. We have listed out foods you can try if you have period cravings here.
Limit your sugar intake
If you find yourself eating a lot of sweets during your period, you’re not alone. But giving in to these urges very often can make your cramps worse. This is because sugar contributes to inflammation and interferes with hormone levels.
As per a study, women who consume sugary foods very often report more intense period pain than those who don’t. While a little treat is fine, try not to go overboard.
Other nutritional tips for your period cramps
Here are some more food-related tips that can come in handy to soothe cramps the next time you get your period:
- Choose warm meals like soups or stews over cold ones.
- Eat more complex carbs like whole grains.
- Balance your meals with a mix of protein, healthy fats, and fibre.
- Choose nutrient-dense snacks like nuts, seeds, or fruit.
- Avoid heavy meals late at night.
- Eat small, frequent meals to reduce bloating.
- Most importantly, don’t skip breakfast.
Your diet can help you feel better
There’s no magical cure for period cramps, but what you eat can definitely make a difference.
Just a few simple swaps and mindful eating habits can go a long way in making you feel better. And since everyone’s body is different, you have to be on the lookout for what works for you and what doesn’t. A healthy period diet can go a long way in supporting your overall well-being during your period.
