10 Best Foods for Menstrual Cramps
Certain foods can help ease or prevent menstrual cramps. We tend to get menstrual cramps in the week or two leading up to our period, during the luteal phase of the menstrual cycle. As we get closer to our period our body starts producing prostaglandins, which are actually inflammatory compounds that work to help the uterus contract to release the uterine lining (our period). Menstrual cramps are often a result of excess prostaglandins in the body. Let’s talk about some of the best foods to help relieve or prevent cramps.
test your hormones at home!
Here are 10 of the best foods for menstrual cramps:
1. Salmon
Salmon is a great source of omega-3 fatty acids, making it a great food for menstrual cramps. Why? Because omega-3s have anti-inflammatory properties that help to counteract the inflammatory effects of prostaglandins released in the body right before your period [source].
2. Ginger
Ginger has anti-inflammatory properties and can help alleviate digestive upset, making it another great food for menstrual cramps. One study showed a signifiant effect on reducing the intensity and during of menstrual pain [source]. Study participants took 500 mg of ginger root powder three times per day starting two days before the start of their period through the first three days of the period. While this study looked at ginger supplementation, you can incorporate ginger root, powdered ginger, or ginger tea to help with menstrual cramps.
3. Pumpkin Seeds
One of my favorite foods for menstrual cramps are pumpkin seeds. They are a great food for menstrual cramps as they contain magnesium, zinc, and essential fatty acids to help with overall hormonal balance. Magnesium has been shown to help reduce the severity of PMS symptoms, like cramps. Magnesium in combination with vitamin B6 has even greater benefits [source].
4. Turmeric
Turmeric contains a compound called curcumin, which has anti-inflammatory benefits for the body. Moderate or severe cramping can be an indication of inflammation in the body (source), making turmeric a great food for menstrual cramps. Curcumin is not absorbed well in the bloodstream. Combining turmeric with black pepper or looking for curcumin supplement formation with black pepper or piperine can enhance the absorption of curcumin (source). Piperine is the bioactive compound found in black pepper that has been shown to increase the absorption of curcumin.
5. Leafy Greens
Leafy greens contain vital nutrients like calcium and magnesium to help to support a healthy menstrual cycle and prevent menstrual cramps. A study showed that those who eat more calcium from food have a lower risk of PMS and that calcium helps to reduce period pain [source] Including foods like spinach, arugula, kale, or mixed greens can help to prevent menstrual cramps.
free pain-free period 5-day meal plan:
6. Nuts
Nuts are a great source of magnesium and zinc, both crucial nutrients for proper hormonal processes. You can think of magnesium as our calming and relaxing mineral. It helps to loosen tight muscles and ease anxiety due to its role in helping to balance our stress response. Zinc has been shown to help prevent menstrual cramping [source]. Nuts like almonds, pecans, and walnuts are great foods for menstrual cramps.
7. Avocado
Avocado is another food high in magnesium and also is a good source of vitamin B6, making it a wonderful food for menstrual cramps. As mentioned previously, magnesium and vitamin B6 together help to prevent PMS symptoms, like menstrual cramps [source].
8. Sunflower Seeds
Sunflower seeds contain vitamin B6 and selenium, making them a great food for menstrual cramps as these vital nutrients support the hormone process that governs the menstrual cycle. Vitamin B6 can help to reduce PMS symptoms like cramps, especially when combined with magnesium [source]. It is crucial for helping over100 chemical reactions occur in the body and plays a vital role in mood, anxiety, and hormone balance, specifically by helping to balance estrogen and progesterone levels. Selenium helps to support proper hormone detoxification.
9. Sesame Seeds
Similar to sunflower seeds, sesame seeds are another great food for menstrual cramps. Sesame seeds contain lignans to help bind excess estrogen to help to ensure balanced levels in the body. In addition, they also contain a high amount of vitamin B6, which as we have talked about can help to reduce PMS symptoms, especially when combined with magnesium.
10. Water
While not necessarily a food, making sure you’re drinking enough water can help with menstrual cramps. Adequate hydration can help ease PMS symptoms like menstrual cramps. The body actually holds onto more water when you are dehydrated. If you’re already experiencing pain or bloating, dehydration can make these symptoms worse. Aim for 3 liters of water per day.
Take away message:
Certain foods can help to prevent menstrual cramping by providing necessary nutrients for overall hormone balance. If you’re looking to understand the root causes of your menstrual cramps, check out my hormone testing packages HERE.
