For millions of women, periods aren’t just a monthly inconvenience—they’re a physical and emotional battle. From searing cramps and lower back pain to fatigue and mood swings, menstrual symptoms can feel all-consuming. While heating pads and over-the-counter pain relievers are the usual go-tos, research suggests there’s another powerful remedy sitting right on your plate: food.
According to the American College of Obstetricians and Gynecologists, certain dietary changes may help ease period-related pain. Here’s what science—and nutritionists—say you should be eating (and avoiding) to help manage monthly discomfort.
Bananas: The Potassium-Packed Pain Reliever
Bananas aren’t just a convenient snack—they’re rich in potassium and magnesium, both of which help relax muscles and ease uterine contractions. Potassium also plays a role in fluid regulation, which can help reduce bloating. Gentle on the stomach and satisfying sweet cravings, bananas make an ideal breakfast companion during your cycle.
Salmon and Other Fatty Fish: Omega-3 to the Rescue
Fatty fish like salmon are loaded with omega-3 fatty acids, which fight inflammation and help lower levels of prostaglandins—the hormone-like substances responsible for triggering cramps. If salmon isn’t your thing, try tuna, sardines, or mackerel. Adding these to your meals before and during your period may lead to noticeable relief.
Dark Chocolate: Your Guilt-Free Craving Fix
Craving chocolate? Go dark. High-quality dark chocolate (70% cocoa or higher) offers magnesium to help relax muscles and iron to replenish what’s lost during menstruation. Bonus: it boosts serotonin levels, which can help stabilize mood. Just skip the sugary, processed versions—they won’t do you any favors.
Ginger Tea: A Natural Soother
Try a warm cup of ginger tea instead of reaching for your usual coffee. Studies have shown that gingerol, the anti-inflammatory compound found in ginger, reduces menstrual pain. Sip two to three cups daily before and during your period to help soothe cramps and ease digestive issues.
Nuts: A Handful of Healing
Almonds, walnuts, and cashews are small but mighty. Packed with magnesium, vitamin E, and healthy fats, these nuts help ease inflammation and relax tense muscles. Keep a handful (around 1 ounce) of raw or lightly salted nuts on hand for a satisfying snack with real benefits.
Whole Grains: Fuel with Fiber and B Vitamins
Brown rice, quinoa, oatmeal, and whole wheat bread are rich in complex carbs and B vitamins like B1 and B6, which may help calm the nervous system and reduce muscle tension. They also help you stay full longer and avoid sugar crashes. Try starting your day with a bowl of oatmeal topped with banana slices and a few nuts for a cramp-fighting, energy-boosting breakfast.
What to Avoid: The Period Pain Triggers
When it comes to your period, not all foods are your friend. Caffeine tops the list of common culprits—it can constrict blood vessels and heighten anxiety, potentially worsening cramps and headaches. Consider skipping the coffee and energy drinks in favor of herbal teas.
Salty, processed snacks and greasy foods are also on the do-not-eat list. They can promote water retention and inflammation, worsen discomfort, and make bloating more noticeable. Stick with warm, whole foods that support circulation and digestion instead.
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