ARTICLES

Best Foods to Eat During Menstruation to Ease Cramps and Feel Better

Menstrual cramps can make even the most routine day feel like a struggle. For many women, those few days each month come with pain, fatigue, and mood swings. While painkillers offer quick relief, certain foods can actually help ease cramps and support your body naturally during your period. What you eat can make a real difference in how you feel, both physically and emotionally. Here’s a look at what to add to your plate when your period starts acting up.

1. Leafy Green Vegetables

Spinach, kale, and broccoli are packed with magnesium, calcium, and iron—three minerals your body needs during menstruation. Blood loss can deplete iron levels, and magnesium helps reduce muscle tension and inflammation. Adding a handful of greens to your meals may help ease cramps and fight fatigue.

2. Bananas

Bananas are loaded with potassium and vitamin B6, both of which help with water retention and bloating. They’re also gentle on the stomach and help regulate bowel movements, which can be off during your period. If cramps are making you feel sluggish, a banana smoothie or snack might lift your energy naturally.

ALSO READ: 5 Habits That Increase Your Chances of Stomach Cancer

3. Fatty Fish

Salmon, sardines, and mackerel contain omega-3 fatty acids that help reduce inflammation and muscle pain. These healthy fats have been shown to ease the intensity of cramps and also help improve mood. If you’re not into fish, omega-3 supplements or chia seeds are good alternatives.

4. Dark Chocolate

Craving chocolate during your period isn’t just in your head—it’s your body’s way of asking for magnesium. Dark chocolate (look for 70% cocoa or more) is rich in magnesium and iron, both helpful in reducing cramp intensity. Just don’t overdo it—small portions are enough to make a difference.

5. Ginger

Ginger has natural anti-inflammatory properties that work much like over-the-counter painkillers. Sipping on warm ginger tea during your period may help ease cramps and nausea. Grate fresh ginger into soups or stir-fry for an easy, soothing boost.

ALSO READ: How to Last Longer in Bed:15 Tips to Boost Your Performance

6. Oats

A bowl of oats in the morning gives you fiber, zinc, and magnesium. Oats are especially good for promoting regular digestion and balancing blood sugar, both of which can be disrupted during your period. Top your oatmeal with fruit or nuts for extra vitamins and minerals.

7. Eggs

Eggs are full of high-quality protein, healthy fats, and a mix of essential nutrients like vitamin D, B6, and E. These vitamins work to fight PMS symptoms and help regulate mood. Scrambled, boiled, or poached—eggs are a great way to keep your energy levels stable.

ALSO READ: 10 Memory Boosting Foods for Effective Studying and Success in Exams

8. Yogurt

Calcium-rich foods like yogurt help relax the uterine muscles and may reduce the severity of cramps. Yogurt also contains probiotics that support gut health, which can help with bloating and digestion during your cycle. Choose unsweetened, plain varieties to avoid excess sugar.

9. Pineapple

Pineapple contains bromelain, an enzyme that helps reduce inflammation and improve muscle relaxation. Eating pineapple or drinking fresh pineapple juice may provide some relief from cramping and tension. It’s also a sweet way to stay hydrated.

10. Water-Rich Fruits and Vegetables

Hydration is key during your period. Watermelon, cucumber, oranges, and celery are high in water content and help you stay hydrated, which eases bloating and supports better circulation. When the body is well-hydrated, cramps tend to feel less severe.

ALSO READ: 13 Ways How to Boost Your Energy Naturally Without Caffeine

11. Herbal Teas

Certain herbal teas like chamomile, peppermint, and cinnamon have natural muscle-relaxing and anti-inflammatory properties. Drinking these teas can help soothe cramps, reduce tension, and ease anxiety. They’re also caffeine-free, which is helpful since caffeine can worsen cramps in some people.

12. Nuts and Seeds

Almonds, walnuts, flaxseeds, and pumpkin seeds are great sources of magnesium, healthy fats, and vitamin E. These nutrients help fight inflammation and support hormonal balance. A small handful of nuts as a snack or in your salad can give your body a gentle lift.