What To Eat During Periods? Discover The Best Foods For Menstrual Cramp Relief!

Ah, periods. They're a universal experience for women, yet every month can feel like a rollercoaster of emotions and physical discomfort. From mood swings to bloating, and let's not forget the dreaded cramps, periods can leave us feeling less than our awesome selves. Plus, the dreading thought of pondering what to eat during periods often confuses us.   

But what if we told you there are delicious allies in your corner, ready to help you navigate this time of the month more comfortably and effortlessly? Yes, we are discussing foods that can help you with menstrual cramps and pain and elevate your mood.  

In this blog, you will discover the answer to “What to eat during periods to reduce pain” and some foods you must avoid. Forget fad diets and unrealistic expectations. Here, we'll focus on delicious, nutrient-rich options that are easy to incorporate into your diet, empowering you to feel your best during your period. Continue reading to know more! 

Table Of Contents 

1. What Causes Period Cramps?  

2. What To Eat During Periods To Reduce Pain? 

3. What To Eat When Having Period Cramps? 

4. What To Avoid During Period? 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs 

8. References 

What Causes Period Cramps?   

Normal menstruation, or menstruation, is a monthly event in which vaginal bleeding is observed as the uterine lining breaks down when a fertilised egg does not implant. Although menstruation is not a sign of ovulation, it is a sign that hormonal regulation and the reproductive system's response to it are working.  

Pain during menstruation can be uncomfortable. Pain during menstruation is usually characterised by the appearance of cramps in the lower abdomen, sometimes leading to impaired activity. Before menstruation begins, the cells lining the uterus, also called endometrial cells, start to break down during menstruation, releasing large amounts of inflammatory prostaglandins. These chemicals constrict blood vessels in the uterus and contract the muscle layer, causing painful cramps. Some prostaglandins enter the bloodstream and cause headaches, nausea, vomiting, and diarrhoea. Nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce pain during menstruation. However, focusing on healthy nutrition can be an effective option. In the following section, we will discuss what to eat during periods to relieve period cramps.  

Also Read: Should You Exercise In Periods? Read Here To Know Its Effects And Benefits! 

What To Eat During Periods To Reduce Pain? 

The foods to be eaten during periods to reduce pain & cramps are as follows: 

1. Fruits And Vegetables    

Fruits and vegetables are vital sources of nutrients and fibre in everyone's diet, but they can be especially beneficial during menstruation. A 2018 study by Spanish university students found that eating a vegetarian diet and eating more fruits and vegetables reduced menstrual pain and cramps.   

2. Fish And Seafood   

Salmon, tuna, sardines, and oysters are high in omega-3 fatty acids. These nutrients help reduce inflammation in the body and manage menstrual cramps. The omega-3 group significantly decreases the pain intensity. Other foods that contain omega-3s include fortified foods, including flaxseed and flaxseed oil, chia seeds, walnuts, algae oil, soybean and canola oil, some yoghurts, juices, vegetable oils, milk-based products, etc.  

3. Water   

Drinking water can help prevent period cramps by promoting overall hydration, which reduces bloating and water retention commonly associated with menstruation. Staying hydrated also helps maintain proper blood flow to the muscles, potentially easing muscle tension and cramping. The Indian Council of Medical Research's Dietary Guidelines 2015-2020 recommends drinking 8 to 10 glasses of water daily.   

4. Dark Chocolate   

Dark chocolate is one of the best sources of iron and magnesium. Getting enough iron helps prevent iron deficiency. As blood is lost during menstruation, iron levels drop, and people with weighty menstrual periods may develop anaemia. According to the National Institutes of Health (NIH), people who experience heavy menstruation or menorrhagia lose significantly more iron per menstrual cycle than people who have normal menstrual bleeding because dark chocolate contains 3.4 mg of iron. This corresponds to approximately 19% of adult women’s recommended daily dose of 18 mg. Also, people with magnesium deficiency are more likely to experience acute PMS symptoms, and as dark chocolate is rich in magnesium, the symptoms can be alleviated.     

5. Lentils And Beans    

Lentils and beans contain a lot of protein and are a great source of iron. Getting enough protein is essential for your health and can help suppress your cravings for unhealthy foods during your period. Legumes also include the vital mineral zinc, which can relieve painful menstrual cramps. 

Also Read: Are Meftal & Painkillers Safe For Period Cramps? 4 Natural Ways To Reduce Cramps Instantly 

What To Eat When Having Period Cramps? 

Omega-3 fatty acids, such as calcium, fish and vitamin D, and low in animal fat and salt may reduce the risk of unpleasant period symptoms. Period days are a crucial time in any woman's life as they are nutritionally deficient compared to the rest of the days. In such a condition, focusing on the consumption of essential nutrients along with healthy foods is extremely important. We should focus on including foods rich in the following nutrients as well:  

What To Avoid During Period? Or What Foods To Avoid While On Periods? 

The following foods are to be avoided during these periods: 

1. Salt    

Overeating salt can cause fluid retention and bloating. Avoid adding salt to your food and highly processed foods high in sodium. Eating too many salt-containing foods, especially pickles, during menstruation is harmful. They are high in sodium, which makes the period pain worse.     

2. Sugar 

Consuming sugar in moderation is okay, but too much can cause an energy surge and crash. It can make you feel bad, and if you tend to feel low, depressed, or anxious during your period, monitoring your sugar intake may help you regulate your mood.   

3. Coffee    

Caffeine can cause fluid retention and bloating. It may also make headaches worse. However, quitting caffeine can also cause headaches, so only quit coffee partially if you're used to drinking several cups a day. Coffee can also cause digestive problems. If you are prone to diarrhoea during your period, you can prevent this by reducing your coffee intake.   

4. Alcohol    

Alcohol can have multiple adverse effects on the body, which can make menstrual symptoms worse. For example, alcohol can cause dehydration, which can make headaches worse and cause abdominal bloating. Digestive problems such as diarrhoea and nausea may also occur.  

5. Spicy Food    

Many people know spicy foods irritate the stomach, causing diarrhoea, abdominal pain, and nausea. If your stomach finds it challenging to tolerate spicy foods or you are not used to eating spicy foods, it is best to avoid them during your period.   

6. Red Meat    

Red meat is high in iron and prostaglandins and should be avoided during menstruation. Your body already produces prostaglandins during your period, and this compound helps the uterus contract and shed the uterine lining, allowing menstruation to occur. However, high levels of prostaglandins can cause painful muscle contraction in the uterus, leading to pain.