10 Best Foods For Menstrual Cramps Relief

Most foods do help you get relief from menstrual cramps or eliminate them. In the week or two leading up to our time, during the luteal process of the menstrual cycle, we begin to get menstrual cramps. Our body begins releasing prostaglandins as we get closer to our time, which are essentially inflammatory substances that function to help the uterus contract to loosen the uterine lining (our time). Menstrual cramps are also a symptom of the body’s excess prostaglandins.

When you are menstruating, it’s normal to experience pain around your belly, lower back, and thighs. The muscles of your womb contract and relax to help shed built-up lining during your time. You will also feel cramps, which are the functioning muscles. There may also be nausea, vomiting, headaches, or diarrhea in some women and girls.

The 10 Best Foods For Menstrual Cramps Relief

The 10 Best Foods For Menstrual Cramps Relief


Salmon is a great source of fatty acids that are omega-3, making it great foods for menstrual cramps. This fatty fish is full of vitamin D and omega-3, all of which help with the effects of PMS, so make sure to eat it the week before your time. It also has anti-inflammatory effects, decreasing stress in the muscles, holding the cramps under control, and reducing bloating. Wild salmon is also a healthy source of vitamin B6, which can help to reduce body tenderness and soreness.


Ginger has anti-inflammatory properties that may help ease intestinal pain, making it other outstanding foods for menstrual cramps. One research reported an important influence on the reduction of menstrual pain severity and duration. The participants in the study took 500 mg of ginger root powder three times a day, starting two days before their period began during the first three days of the period.

3Pumpkin Seeds

Pumpkin seeds are among the preferred foods for menstrual cramps. As they contain magnesium, zinc, and necessary fatty acids to aid in overall hormonal equilibrium, they are a great food for menstrual cramps. Magnesium, like cramps, has been found to help decrease the severity of symptoms of PMS. Magnesium provides a much greater advantage when combined with vitamin B6.


Turmeric comprises a molecule called curcumin, which supplies the body with anti-inflammatory properties. A sign of inflammation may be mild to heavy cramping, making turmeric a great menstrual cramps food. In the body, curcumin is not absorbed properly. Combining turmeric with black pepper or searching for black pepper or piperine curcumin supplement formulation will increase curcumin absorption which then helps you get relief from menstrual cramps.

5Leafy Green Veggies

To support a balanced menstrual cycle and relieve menstrual cramps, leafy greens provide essential nutrients such as calcium and magnesium. Research has shown that there is a lower risk of PMS for those who consume more calcium from food and that calcium helps relieve period pain. Including foods such as spinach, arugula, kale, or mixed greens may help avoid menstrual cramps.


For proper hormonal cycles, nuts are a perfect source of magnesium and zinc, both essential nutrients. You should think of magnesium as our mineral for soothing and relaxing. Owing to its role in helping to balance our stress response, it helps to relax tense muscles and relieve anxiety. It has been proven that these foods help to relieve menstrual cramping. For menstrual cramps, nuts like almonds, pecans, and walnuts are perfect snacks.


Avocado is another magnesium-rich snack which is also a strong source of vitamin B6, making it a better snack for menstrual cramps. Magnesium and vitamin B6 combined tend to reduce PMS effects, such as menstrual cramps, as described previously.

8Sunflower Seeds

Sunflower seeds contain vitamin B6 and selenium, making them perfect foods for menstrual cramps since the hormone mechanism that regulates the menstrual cycle is supported by these essential nutrients. Vitamin B6, especially when combined with magnesium, can help to relieve PMS symptoms such as cramps. It is important for helping the body to produce over 100 chemical reactions and plays a vital role in mood, anxiety, and hormone regulation, mainly by helping to regulate the levels of estrogen and progesterone.

9Sesame Seeds

Sesame seeds are another excellent menstrual cramps relieve foods, close to sunflower seeds. To help bind extra estrogen to help ensure adequate amounts in the body, sesame seeds produce lignans. Besides, they also contain a high amount of vitamin B6, which can help to reduce the symptoms of PMS, particularly when combined with magnesium, as we have stated.


Although not usually a food, it can help relieve the very painful menstrual cramps to ensure that you drink plenty of water. Adequate hydration, like menstrual cramps, may help relieve PMS symptoms. When you are dehydrated, the body naturally retains more fluids. Dehydration will make these effects worse if you’re still feeling discomfort or bloating. You should reach for 3 liters of water a day.