Your diet is one of the most important factors in how you feel on a day to day basis, as certain nutrients can boost mood, sleep and overall wellbeing. And when you're experiencing uncomfortable symptoms like period cramps, the right food choices can make all the difference.
While the research into foods for period cramps is ongoing and far from established, recent studies show that eating foods that fight inflammation may ease some of the discomfort, Dr. Taraneh Shirazian, director of the Center for Fibroid Care at NYU Langone Health in New York City, tells TODAY.com. Although, she cautions that "we don’t have a lot of good data on this topic,”
Antioxidants can play an important role in reducing inflammation, and foods that are high in them, like greens and fruits, are always beneficial additions to the diet. Plus, other foods can boost vaginal health in general.
Other categories of foods for period cramps supported by early research include fermented dairy, omega-3 fatty acids, seeds and seafood, dietitian Maya Feller and founder of Maya Feller Nutrition tells TODAY.com. “That’s basically what we refer to as a balanced pattern of eating," she adds.
Another study, published in 2022, looked at both food to eat and to avoid for period cramps. It found that coffee, red meat, ultraprocessed foods and those high in omega-6 fatty acids seemed to worsen pain while fruits, veggies, omega-3 and whole grains had the opposite effect. The report, authored by Serah Sannoh, was presented at the annual meeting of The North American Menopause Society.
Here's what to know about the best and worst foods for period cramps.
What Foods Are Good for Period Pain?
Foods that were likely to lessen inflammation, per the 2022 study, included:
- Oranges
- Strawberries
- Fatty fishes, such as salmon or anchovies
- Oysters
- Mussels
- Walnuts
- Chia seeds
- Flax seeds
- Canola oil
- Flax seed oil
- Dark chocolate
- Ginger
- Leafy greens
- Avocados
- Turmeric
- Pomegranate
- Saffron
When it comes to inflammation and painful periods, the research showed that the best diet is a vegan diet, Sannoh tells TODAY.com. “People who consumed plant-based diets had less menstrual cramps,” she adds.
That makes sense to dietitians.
“We know that a general anti-inflammatory diet is going to include lots of colorful fruits and vegetables, healthy fats like omega 3 and mono-unsaturated fats, leafy greens,” Abbey Sharp, dietitian and founder of Abbey’s Kitchen, tells TODAY.com.
Sannoh says she’s tried changing her diet around the time she was expecting to get her period, and it did help but didn’t completely eliminate her pain. She suspects that for an anti-inflammatory diet to have more impact, it needs to be followed all the time.
The experts agree that regularly following an anti-inflammatory way of eating may have a bigger impact on people’s menstrual cramps.
“We might want to increase those things in what we eat maybe even a couple days before the cycle or the week before,” Leslie Bonci, dietitian and owner of Active Eating Advice, tells TODAY.com.
“Maybe we make a smoothie, putting in berries, putting in pomegranate juice, putting in a little bit of ginger and turmeric … maybe throwing in some greens, and indeed if that results in a little bit less discomfort, then it would have been well worth that.”
Foods To Avoid For Period Cramps
On the list of foods likely to increase inflammation, per the 2022 study, were:
- Red meat
- Processed foods
- Coffee
- Sugar
- Baked goods made with highly processed flour
- Alcohol
- Carbonated beverages
Experts say they’re not surprised that these foods contribute to more pain. Many of them spark inflammation.
“Caffeine is a stimulant. It can exacerbate the sensation of cramping,” Sharp explains. “Another reason to cut back on caffeine is because caffeine is going to potentially exacerbate loose stools.”
She notes that foods with a higher glycemic index can also trigger inflammation and contribute to pain.
“We want to reduce our consumption of those higher glycemic index foods, like refined sugars, pastries ... because we want to reduce the inflammation in our body at a time when people are not feeling their best," Sharp says.
Bonci advises people to be mindful that beverages can also worsen cramping.
“Alcohol might indeed be a little more inflammatory,” Bonci says, adding that people might want to also avoid drinks with carbonation. “If you’re already feeling bloated, gee let’s (not) add some gas in there. The non-carbonated (drinks) can feel more comfortable.”
What Causes Period Pain?
Painful period cramping is “a big problem,” Dr. Hoosna Haque, an assistant professor of obstetrics and gynecology at the Columbia University Irving Medical Center in New York City, tells TODAY.com. “Anywhere from 60-90% of women experience pain with their cycles, though most have relatively mild pain. But up to 15% can have severe menstrual cramps that can lead to missed school and sports and other activities, as well as decreasing their quality of life.”
It’s thought that menstrual cramps are related to the body’s release of a compound called prostaglandin, which promotes inflammation, Haque says. That’s why medications like NSAIDs, such as aspirin and ibuprofen, can help with menstrual cramping, she adds.
Research has shown that women with painful periods tend to have higher levels of prostaglandins, especially at the most painful point in their cycle, which is why an anti-inflammatory diet might help, Haque says.
A Mediterranean-type diet, which tends to be higher in whole grains, is more plant-based, and includes healthy oil, may also work to minimize period cramps, Haque says. She also recommends avoiding foods with added sugars, like high-fructose corn syrup.
“Nobody really knows the mechanism of action for why people end up with menstrual cramps and why others don’t,” Feller says. “It seems like some nutrient gaps can make it that some people experience more cramps than others.”
Shirazian notes that fibroids can contribute to menstrual pain, but women and girls without fibroids can also have pain during menses.
“We think inflammation from ovulation and menstruation can cause pain,” she says. “A low-sugar and relatively low-carbohydrate diet that includes fruits and vegetables, and is supplemented with things like turmeric can help.”
