Woman Prepares Period Pain-Reducing Smoothie

5 Foods to Eat During Periods For Less Cramps

Food can help you feel at least a little better during this time.

We recommend helpful products in our articles. Read our full disclosure here. The content on this website is not intended to be a substitute for professional advice, diagnosis, or treatment.

Does your period ever cause you to feel like you’re about to pass out?

Find yourself hunched over in pain, gripping your abdomen tightly, and praying for someone to bring you a hot water bottle?

Oh, we know that feeling.

Even the most courageous among us would rather curl up in a ball and wait for Aunt Flo to decide to depart than deal with those awful cramps.

Taking an over-the-counter pain reliever once in a while could help, but let’s be honest: that’s not a perfect choice.

Even if there were a natural alternative, coping with the possibility of adverse effects does not feel inviting.

There’s no question – period-time may significantly impact your mood and well-being.

In this regard, food becomes essential.

In this article, we will guide you through the most nutritious foods to eat during periods if you’re sick of popping painkillers month after month.

 

Which Nutrients You Need During Periods?

 

Your body goes through a lot of changes when you have your period, so it’s important to receive the nutrition you need to feel healthy and reduce the pain.

Let’s start with the nutrient overview to learn what we need.

Then, we will talk about the best foods to eat during periods for the nutrients they provide.

 

1. Iron-rich Foods

 

Red blood cells contain the protein hemoglobin, which delivers oxygen to your tissues; iron is necessary for its production.

Iron loss occurs with the loss of blood during menstruation.

If you’re feeling weak and exhausted, eating iron-rich foods like spinach, lentils, and lean meats will help restore your iron reserves.

 

2. Vitamin C

 

Iron and vitamin C work together to improve iron absorption in circulation.

Vitamin C is a strong antioxidant that helps lower inflammation and oxidative stress, so when you’re fighting period cramps and other discomforts, vitamin C can be extremely useful.

 

3. Vitamin K

 

Periods cause bleeding because the uterine lining sheds.

For some people, this bleeding can be more severe than normal, which can be extremely unpleasant.

Here’s where vitamin K steps in to save the day.

Thanks to its ability to promote effective blood clotting, vitamin K may help regulate and control period blood flow, reducing the likelihood of significant bleeding and excessive blood loss.

 

4. Omega-3 Fatty Acids

 

These potent fatty acids have a reputation for lowering systemic inflammation, which means they can help with period-related bloating and breast tenderness, among other symptoms.

On top of that, they help regulate mood, which is very helpful when hormones are all over the place.

 

5. Vitamin B6 and B1

 

If you’re looking for a mood booster, you may not have realized you need these powerful twin vitamins.

It is easy to feel like you’re losing control while you’re experiencing the emotional rollercoaster of premenstrual syndrome.

One minute, you’re smiling, and the next, you’re weeping.

Don’t worry – B1 and B6 vitamins might help you.

Next time you feel like your emotions are getting the better of you, seek period time foods high in vitamins B6 and B1, such as whole grains, nuts, seeds, and bananas, to give your mood a much-needed boost.

 

6. Magnesium

 

Magnesium can be very helpful when you’re experiencing period cramps, which can make your whole belly feel like it’s protesting.

When you use this powerful mineral to relax your muscles, you reduce the stress and pain of period cramps.

Additionally, magnesium is known to promote relaxation in general, which might make you feel more at ease and peace during your period.

 

What to Eat During Periods: Period Positive Food

 

Understanding what to eat during periods can make a big difference.

So, what is the right diet that can help you fight period pains?

Let’s see what to focus on!

Foods That Help You To Feel Better On Your Period

 

1. Fruits

 

Fruits may seem like nothing more than a natural sweetness provider, but they actually contain minerals that can ease aches and pains.

To start, the vitamins and minerals found in fruits may help relieve some of the discomfort associated with periods.

A great example would be bananas; they contain a lot of potassium, a mineral that controls muscular contractions and can prevent cramps.

Next, pineapple can reduce swelling and pain due to its bromelain content, an enzyme with anti-inflammatory characteristics.

During your cycle, you can also stay hydrated and enjoy the deliciousness of fruits like watermelon, strawberries, and oranges.

 

2. Green Leafy Vegetables

 

Although the idea of eating a large serving of leafy greens like spinach or kale probably isn’t exactly bringing you joy, we assure you that these nutritious treats will do wonders for your period pains.

Green leafy veggies are crowned when it comes to the best foods for periods.

For the simple reason that they provide all the nutrients your body needs while going through menstruation.

Iron, calcium, magnesium, and vitamins A, C, and K are all essential for a healthy period, and they all work together to make you feel great.

Plus, if spinach isn’t your thing, there’s no need to cram a ton of it into your diet. Swiss chard, collard greens, and an array of other leafy green vegetables are also available.

You can slip them into your food with soups, stir-fries, smoothies and omelets.

 

3. Quinoa

 

Quinoa also contains all of the nutrients your body needs during your period.

These include the B vitamins, magnesium, and iron that are essential for a healthy period.

It also contains every one of the nine amino acids your body needs.

Period cramps are no match for protein, which is necessary for muscle repair and recovery.

Also, quinoa and other protein-rich meals might help you stay full for longer, which is great for avoiding those mid-afternoon snack attacks.

 

4. Dark Chocolate

 

While you’re menstruating, chocolate can really help you feel better.

Stop beating yourself up over the occasional square (or three) of dark chocolate when you’re on your period – it’s good for you!

Dark chocolate boosts phenylethylamine and serotonin, which can improve your mood and lift your spirits—something that most of us could use more of while we’re on our periods.

Grab a dark chocolate bar whenever you’re feeling a little blue or irritated, and let the wonderful feelings envelop you.

 

5. Yogurt

 

The calcium in yogurt helps keep your bones and muscles in good shape.

Your body’s calcium levels may fluctuate during your period, which can make you feel tired and irritable.

Yogurt, which is rich in calcium, can help meet your body’s calcium needs during periods.

Plus, yogurt has probiotics, which are good bacteria that support a balanced microbiome in the digestive tract.

Many women suffer from period-related digestive issues, including bloating and constipation, but probiotics can help regulate digestion and avoid them.

 

What to Avoid During Periods?

 

Avoiding certain foods can also help you to feel better at this difficult time.

Here’s a list of foods to avoid during periods:

  • Processed Foods: They are high in salt and sugar, which can cause bloating and mood changes.
  • Carbonated Beverages: It contributes to bloating and gas.
  • Caffeine: It can heighten anxiety and cause menstrual cramps.
  • Sugary Treats: Excess sugar can cause energy dumps and worsen mood swings.
  • Fatty meals: Fried and fatty meals can cause irritation and discomfort.
  • Dairy: For some individuals, dairy products may trigger bloating and cramping.

 

Cramp-Free Cuisine: Eat Smart, Live Well

 

Now that you know what to eat during periods, you can make educated choices to promote your health while on them.

Staying nourished with nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins can help ease period symptoms and maintain your health at its best.

If you want to take an extra step, you can also try the Welme period pain relief device.

This clinically tested gadget provides safe and effective cramp treatment.

Anything that helps you feel better during your period can be part of your daily self-care during this time.

Finally, if your period pains are too hard to manage, extreme, and nothing helps, make sure to consult your ob-gyn.

Period cramp issues can often be resolved easily, and your doctor can help you feel better.

Co-authors at ShineSheets.com

"We love to research problems, examine studies, analyze solutions, and share with you ideas that make life healthier. You can learn about us and our editorial standards here. Have suggestions or feedback to share? Send us a message!."

We care about your opinion.
Share your thoughts about this topic in a comment below.

Leave a Comment

*To keep the discussions friendly and spam-free, your comment will be visible here as soon as it's approved by our moderators. Thank you for commenting!

Leave a Reply

Your email address will not be published. Required fields are marked *

10+ Delicious Ways To Incorporate Protein Powder Into Your Meals

Protein powder is not just for shakes anymore.

How to Navigate Menopause While Pursuing Career Goals

Menopause is a time of change, but it's also a time of opportunity.

How Menopause Can Impact Digestive Health + 5 Doctor-Approved Ways To Feel Better

Are you going through menopause and experiencing stomach issues? Read on to find out what can help during this phase. 

7 Telltale Signs Of Vitamin D Deficiency + Simple Ways To Treat It

Being deficient in Vitamin D left me exhausted, sad and even made my knee cartilage too soft (ouch!). Don't miss these signs I ignored.

Benefits Of Edamame: 6 Ways These Tasty Beans Can Improve Our Health & Beauty

These spectacular beans are delicious, versatile, and incredibly good for you.

10 Proven Health Benefits Of Green Tea

Green tea is renowned for its myriad health benefits and has been celebrated in wellness circles for centuries.

5 Impressive Health Benefits of Kombucha

Tasty, fizzy kombucha can easily become a part of a healthy diet!

6 Easy Ways To Make Healthy Food Taste Good + FREE Printable Meal Planner

"Help! My quinoa tastes like shoes"

4 Promising Yeast Health Benefits That Keep Us Eyeing Pastries

YEAS, yeast can be beneficial to our health.

Seed Cycling For PCOS – What Is It And How Does It Work?

Seed cycling for PCOS and hormone imbalance is one of the top trending health practices these days.

Top 5 Superfoods You Should Start Eating Today

Eat these 5 nutrition powerhouses to feel great every day.

How to Tell if Your Hip is Broken After a Fall

Recognizing and responding to the signs of a broken hip after a fall is imperative for ensuring the best possible outcome.