8 Foods That Help Relieve Period Pain 

For most women, periods are a fact of life. Every month, we go through the same cycle: ovulation, followed by a few days of waiting, and then came PMS and the dreaded period. While some women breeze through their periods with very little discomfort, others are not so lucky. For them, periods can be a time of debilitating pain, with cramps so severe that they often have to miss school or work.

Fortunately, there are a few things you can do to ease period pain. One is to take an over-the-counter medication like ibuprofen or aspirin. Another is to try one of the many home remedies like a hot water bottle or a heating pad. And last but not least, you can change your diet.

Believe it or not, what you eat can have a big impact on how much pain you experience during your period. So what foods may help to ease period cramps? Keep reading to learn about foods that can help.

Foods That Help Relieve Period Pain 


Can a root spice like ginger help with period pain? The answer is yes! Ginger has potent anti-inflammatory properties that can help soothe menstrual cramps. A study in the journal “Pain Medicine” found that ginger could be as effective as some non-steroidal anti-inflammatory drugs for relieving period pain. Adding ginger to your diet is an easy and natural way to seek relief during your period.


Salmon, like other fatty fish, is rich in omega-3 fatty acids, generally known for their anti-inflammatory properties. Thanks to these, salmon can help alleviate menstrual discomfort. Plus, it’s an excellent source of vitamin D, which has also been linked to reduced period pain. So, not only is salmon a tasty meal option, it could also make your periods more manageable.

Dark Chocolate

Who would have thought that your favorite comfort food could help with period pain? Dark chocolate is absolutely rich in magnesium, a mineral that can specifically help relax your muscles and hence alleviate cramps. In addition, the antioxidants found in dark chocolate can help combat inflammation. So, go ahead and indulge a little during your period — it might just make you feel better!


Bananas are not just easy-to-eat snacks; they’re also great for relieving period discomfort. They’re high in potassium, which can help reduce water retention and bloating, common symptoms during menstruation. Bananas also contain vitamin B6, which can help boost your mood and alleviate symptoms of PMS. An added bonus is that bananas are incredibly versatile — you can add them to your smoothies or cereal or just have them as is.


Almonds are filled with vitamin E, an antioxidant that can help reduce inflammation and pain. They’re also rich in magnesium, like dark chocolate, which can help alleviate cramps. Almost always, having a handful of almonds can provide a quick, healthy snack while also easing your period pain.

Leafy Greens

Leafy greens, like spinach and kale, can be beneficial during your period. They’re high in iron, which can help replenish the iron lost during menstruation. Also, their high fiber content can help combat water retention and bloating.

Plus, they’re loaded with magnesium, which we already know is beneficial for cramps. Incorporating leafy greens into your diet can provide numerous benefits, making your periods easier to navigate.


The tropical fruit pineapple can be more than just a tasty treat. It contains bromelain, an enzyme that has been found to relax muscles and hence can help ease menstrual cramps. In addition, pineapple is especially high in vitamin C, which can naturally help your body absorb iron more efficiently, a boon during periods.


Flaxseeds are a major rich source of omega-3 fatty acids, which can normally decrease inflammation and pain. They also contain lignans, compounds that can help balance hormones, thereby reducing PMS symptoms. Incorporating flaxseeds into your diet can be as simple as adding a spoonful to your cereal or smoothie.

Frequently Asked Questions

What causes period pain? 

The main cause of period pain is contractions in the uterus. These contractions are caused by prostaglandins, hormone-like substances that are produced in the lining of the uterus. Prostaglandins stimulate the muscle contractions that expel the uterine lining during menstruation. They also cause inflammation and swelling of the uterus, which can lead to pain.

When should I see a doctor about my period pain?

If you’re experiencing severe pain that interferes with your ability to carry out your normal activities or if you have other symptoms like fever or heavy bleeding, you should see a doctor. In most cases, however, period pain does not require medical treatment and can be managed at home.

What can I do to relieve period pain?

There are some things you can do to relieve period pain. First, over-the-counter medications like ibuprofen or naproxen can help reduce inflammation and ease the pain.

You can also try placing a heating pad on your lower abdomen or taking a hot bath to relax your muscles and ease cramps. Finally, be sure to get enough rest and stay hydrated throughout your cycle. 

Are there any home remedies for period pain?

In addition to over-the-counter medication and heat therapy. Several home remedies can help relieve period pain. One popular remedy is drinking ginger tea or chamomile tea.

You can also try eating foods that contain omega-3 fatty acids, like salmon or nuts, which can also help reduce inflammation.

What’s more, exercise has been shown to help reduce the intensity of period cramps, so even a light walk or some gentle yoga could ease the cramping and discomfort.

How can I prevent period pain?

There’s no surefire way to prevent period pain entirely, but there are things you can do to lessen the severity of your symptoms.

Exercise regularly, get enough sleep, eat a healthy diet (including plenty of fruits & veggies), and manage stress levels by participating in activities like yoga or meditation. In some cases, birth control pills can also help to reduce the intensity of period pains by regulating hormone levels.

Will anything makes my period pain worse?

Certain things can make period pains worse, such as smoking cigarettes, drinking alcohol, eating greasy or processed foods, and not getting enough exercise. If you’re trying to manage your period pains, it’s best to avoid these trigger foods & habits.

Further Reading: 9 Signs Your Period Is Coming

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