what foods are good for period cramps

Here are 7 foods to eat on and around your period to ease the pain….

1. Ginger. Sipping on fresh ginger tea may help to ease painful abdominal cramping. ...
2. Salmon. Studies have repeatedly shown that women who consume the most omega-3s have milder period pain. ...
3. Steak. ...
4. Green leafy vegetables. ...
5. Natural probiotic yoghurt. ...
6. Dark chocolate. ...

Full Answer

What fruits are good for menstrual cramps?

Eat plenty of:

• Whole grains: brown rice, whole-grain bread, oatmeal, etc.
• Vegetables: broccoli, spinach, carrots, sweet potatoes, Swiss chard, Brussels sprouts, etc.
• Legumes: beans, peas, lentils
• Fruits: apples, mangoes, berries, oranges, etc.

What is the best food for menstrual cramps?

• Salmon contains omega-3s that can help reduce inflammation related to period pain.
• Leafy greens such as kale and spinach can offset monthly iron loss.
• Foods rich in magnesium, like oats and dark chocolate, may also help.
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What are the best foods to eat on your period?

Vitamins and Nutrients Found In Foods That Help with Period Cramps

• Magnesium and Calcium. These two minerals play key roles in supporting proper muscle contraction, and if you're falling short on your daily quota, your muscles may become tighter or tense, ...
• Polyphenols. ...
• Omega-3 Fatty Acids. ...

What foods to avoid when you have period cramps?

Foods to avoid

1. Salt. Consuming lots of salt leads to water retention, which can result in bloating. ...
2. Sugar. It’s OK to have sugar in moderation, but eating too much of it can cause a spike in energy followed by a crash.
3. Coffee. Caffeine can cause water retention and bloating. ...
4. Alcohol. ...
5. Spicy foods. ...
6. Red meat. ...
7. Foods you don’t tolerate well. ...

What is the best food to eat during your period?

1 – Dark Chocolate. Now you no longer need an excuse to indulge. Not only does dark chocolate satisfy your sweet tooth during your period, but it’s high in potassium which helps your muscles to function, ideal for when those cramps come!

What are the best supplements for menstrual cramps?

Manganese, copper, vitamin C, B1, B6… name it, it’s probably in it. The vitamins in pineapple help to relax your muscles, making a great solution for combatting menstrual cramps.

What are some good foods to eat to help with PMS?

Whether you like them scrambled or sunny-side up, eggs are a great way to fight PMS. Vitamin D, B6 and E have been proven to help reduce the symptoms of the cycle, and luckily, eggs are full of them!

What vegetables help with cramps?

There’s no better time to start on the health hype than before or during your period. Leafy green vegetables like kale and broccoli are packed with calcium which help to relieve muscle tension during cramping.

Does drinking water help with cramps?

We’re advocates of staying hydrated anyway – water is essential for your body to function! But drinking even more water during this time of the month can help out with both the bloated belly and cramps.

Does ginger help with period cramps?

Ginger kills two birds with one stone. It helps to relieve the inflammation and pain associated with period cramps, and is often used to soothe upset stomachs – a symptom many experience during this time of the month.

Does salmon help with cramps?

Just to name a few benefits, salmon is rich in fatty acids which helps with menstrual cramps, it’s a source of vitamin D which helps absorb calcium (a mineral that maintains muscle), and filled with B6 which may stop those moods from swinging.

What to take for period cramps?

And vitamin B6 can help with the breast tenderness and irritability you might be experiencing along with your cramps. 3. Chow on some dark, leafy greens.

How to get rid of cramps after eating?

Not only are they full of fiber — which helps you feel full for longer after eating — but they're also a good source of zinc and magnesium. Magnesium can reduce cramps by relaxing blood vessels and also helps regulate serotonin, a chemical in your brain related to mental health. 7. Eat a few eggs.

What to do besides stocking up on NSAIDs?

What you can do — besides stocking up on NSAIDs, or sewing a bunch of heating pads into a convenient robe and bingeing all the Netflix you can stand — is shift your diet to include some foods that actually help. Here's what you should stuff in your face to put those cramps in their place.

What to eat to lose iron?

You can make up for monthly iron loss with kale and spinach. Shutterstock. Losing blood every month also means you're losing iron, which can make you feel sluggish and lethargic. A big, juicy burger or steak may be an appealing way to consume iron if you eat meat.

Can Kiwis help with cramps?

A little kiwi can make your fruit medley a triple threat when it comes to beating cramps. Rich in the enzyme actinidin, kiwis can help you digest protein more easily. They also contain fiber that can help move things along so you aren't dealing with constipation on top of your cramping, according to registered dietitian Rebecca Scritchfield.

Does drinking water help with period bloating?

Although it may seem counter-intuitive, chugging some water actually prevents your body from retaining water. A big glass of H2O may help reduce some of your period-related bloating. If you're not a fan of drinking water by itself, try eating water-based foods such as lettuce, celery, cucumbers, watermelon, or berries.

Does chocolate cake help with periods?

Periods are the worst. The combination of cramps, bloating, and mood swings can make you want to dive face-first into an entire chocolate cake when yours starts — and although it may taste amazing, the sad news is that it won't help with your physical symptoms.

What is the best diet for menstrual cramps?

6. Fish. Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating. Omega-3s can reduce the intensity of period pain, according to a 2012 study.

What to eat during period?

5. Chicken. Chicken is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings. 6. Fish. Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet.

What are the symptoms of menstruation?

Many people have uncomfortable symptoms during menstruation. Some foods can lessen these symptoms, while other foods can make them worse. These symptoms include: 1 abdominal cramps 2 headaches 3 nausea 4 fatigue 5 bloating 6 mood swings 7 diarrhea

How to stop cramps during menstruation?

Exercise. Some evidence suggests that exercise, such as light cardio and yoga, can reduce menstrual cramps.

How to help with endometriosis pain?

Massages. Massaging your stomach or your back can reduce menstrual pain. In a small 2010 study, massages soothed pain in 23 subjects with endometriosis.

What are some good foods to eat to reduce sugar cravings?

Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash. 3. Leafy green vegetables.

What is the best snack for iron?

8. Dark chocolate . A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium.

What are some good foods to eat during menstruation?

While omega-3s can be found in salmon, enriched eggs, and grass-fed beef, we like chia seeds because they are portable and easy to pop into just about anything. Add the small, but mighty seed into cereal, smoothies, and homemade baked goods to boost your intake and keep menstrual blues at bay.

How to get rid of bloating during period?

Instead of trading in your favorite pants for sweats and leggings, try munching on honeydew melon to de-bloat. Bruns suggests increasing your intake of water-rich foods such as melon instead of reaching for a salty, bloating snack. "Melon is made mostly of water and is a natural diuretic, which means it can help cure that puffy feeling you get during your period. Foods high in water will keep your body hydrated, reduce cramps and help improve your mood," Bruns says.

What happens a week before your period?

"A week or two before your period, hormone levels change. Estrogen levels increase and progesterone levels decrease. These changing hormone levels can cause your body to retain more water than normal, explains Alissa Rumsey, MS, RD. "And like excess salt, consuming too many carbs can make the bloating worse."

What to do with pumpkin seeds for headaches?

If you're cranky and seem to snap at the drop of a hat when it's that time of the month, reach for these little bullets that can ease your symptoms. Just one ounce of the seeds serves up 75 percent of your day's magnesium, which can make you feel more positive and ward off water retention. The nutrient can also help relax your blood vessels, nixing painful headaches, too, according to research in Magnesium in the Central Nervous System . Mix pumpkin seeds into your salads and veggie side dishes for a touch of crunch and some much-needed relief.

What to eat with salty food?

If you're hankering for salty deliciousness if too hard to ignore, pair it with an extra cup of water (or better yet, some slimming detox water) and a second food that's a natural diuretic (like asparagus, parsley, beets, lettuce, and ginger).

Does saffron help with PMS?

How? The spice increases serotonin levels, which typically drop before menstruation. Although saffron is one of the most expensive spices, a little of it goes a long way. Use it to whip up African, Middle Eastern, and European-inspired dishes and reap the PMS-busting benefits. The only caveat? You'll need to crawl out of bed to do your cooking or cajole your significant other into whipping up dinner.

Does water help with cramps?

Foods high in water will keep your body hydrated, reduce cramps and help improve your mood, " Bruns says. What's more, research suggests the fruit contains a compound called Cucumis melo, a diuretic that helps flush excess fluid from the body.