Foods That Help Relieve Menstrual Cramps

Approximately 84% of menstruating women experience menstrual cramps, making them one of the most common health complaints. While over-the-counter medications can provide relief, some foods may also help to ease menstrual cramps.

Foods high in magnesium, omega-3 fatty acids, and calcium may help reduce the severity of menstrual cramps. The following eleven foods may help ease the pain of menstrual cramps.

1. Salmon

There is some evidence that eating omega-3 fatty acids can help relieve menstrual cramps. These fatty acids help reduce inflammation, which may be why they are helpful for cramps. Omega-3s can be found in Salmon and other cold-water fish.

Another nutrient that may help with menstrual cramps is vitamin D. This vitamin can help you take in calcium. Calcium may also offer relief from menstrual cramps.

Vitamin B6 is also present in Salmon, and it helps reduce the tenderness of the breast and irritability that may accompany menstrual cramps.

2. Banana

If you’re looking for a natural way to ease your menstrual discomfort, try eating a banana or two each day during your period. Bananas contain potassium and vitamin B6, which may reduce bloating and cramping. Additionally, bananas are a good source of fiber, which can help with digestion.

3. Pineapple

Pineapple is a delicious fruit high in enzymes and helps reduce inflammation. It is an excellent choice for a smoothie when experiencing menstrual cramps.

The enzymes help break down food, and the natural anti-inflammatory properties can help reduce inflammation in the body.

Add some fresh pineapple, yogurt, and ice cubes to a blender and blend until smooth. Enjoy this refreshing smoothie to help relieve your menstrual cramps.

4. Eggs

If you’re one of the many women who deal with menstrual cramps, you might want to consider adding eggs to your diet. You can get plenty of Vitamin B6, Vitamin D, and Vitamin E, which can help relieve PMS symptoms.

Vitamin B6 is known for reducing inflammation, while Vitamin D is beneficial for muscle pain relief. Vitamin E is a powerful antioxidant that helps protect cells from damage.

All three of these vitamins can be found in eggs, making them an ideal food choice for those seeking relief from menstrual cramps.

5. Oats

There are many reasons to add oats to your breakfast routine, and relief from menstrual cramps is one of them. Oats are high in fiber, zinc, and magnesium, which are proven to reduce cramps and regulate serotonin levels.

The high-fiber content of oats helps to relax blood vessels and can help to relieve congestion and inflammation. Zinc is also a natural anti-inflammatory agent, while magnesium can help to relax muscles.

Adding a bowl of oatmeal or oat bran to your breakfast can help you feel more comfortable during your period.

6. Leafy Greens

Did you know that chowing down on some dark, leafy greens can help relieve menstrual cramps?

Kale and spinach are both excellent sources of iron, which can help make up for losing blood each month.

Feeling sluggish and rundown during your period is common, but eating plenty of iron-rich foods can help you feel more energetic.

So next time you’re at the grocery store, pick up a bunch of kale or spinach and add it to your next meal!

7. Yogurt, Milk, Cheese

A study found that consuming dairy products, such as yogurt, milk, and cheese can help alleviate PMS symptoms. The study showed that the calcium in these products could help relieve menstrual cramps. If you are lactose intolerant, leafy greens are a great alternative.

8. Water

Most people know that drinking water is essential, but many don’t realize how beneficial it can be, incredibly when relieving menstrual cramps.

Water helps reduce bloating, which is often a contributor to the pain associated with menstruation.

In addition, water-based foods like lettuce and berries are also helpful in combating bloating and cramps.

Drinking hot liquids or warm liquids can also provide some relief by soothing the muscles in the abdomen. So drink up and feel better!

9. Chamomile Tea

If you’re looking for a caffeine-free beverage to help relieve menstrual cramps, chamomile tea is a delicious option.

Chamomile contains compounds that can reduce muscle spasms and calm down the nervous system, which may help to relieve cramping.

In addition, chamomile tea is a great way to hydrate and stay refreshed during your period.

10. Peanut Butter

Peanut butter is not just a delicious snack, and it can also help relieve menstrual cramps. Peanut butter is a good source of magnesium, which can help to regulate serotonin levels and prevent bloating. It’s also best to eat unsalted or low-fat peanut butter, as salt can exacerbate cramps.

11. Chocolate

Chocolate has a reputation as a guilty pleasure, but did you know that it can also be healthy food?

Dark chocolate, in particular, has some impressive health benefits. One of these benefits is that it can help relieve menstrual cramps. This is because chocolate is high in magnesium and fiber, which can help ease cramps.

When choosing chocolate to help with menstrual cramps, it’s crucial to select one that has an 85% cocoa content. This will ensure that you’re getting the most benefit from the chocolate.

Enjoying a piece of dark chocolate for dessert every day during your period can help make your cramps more bearable.


In conclusion, many different foods can help relieve menstrual cramps. The best options are fruits, vegetables, whole grains, and lean proteins. These foods provide a range of nutrients that can help ease pain and discomfort.

Additionally, they are all low in calories and unhealthy fats, making them an excellent choice for your overall health.

So if you are looking for relief from menstrual cramps, be sure to add these foods to your diet.