11 Foods That Help With Period Cramps — and the Ones to Avoid

1. Fruit

One study found that women who ate fewer than 2 servings of fruit per day had a higher chance of having menstrual pain than those who ate at least 2 pieces of fruit each day.

Fruit is also high in fiber, and most types are also a good source of important nutrients like vitamin C. Here are some fruits that may help with period cramps: 

• Berries

• Bananas

• Watermelons

• Papayas

• Apples

• Figs

• Citrus fruits, like oranges and lemons 

Keep in mind that food in its most “natural” form tends to have more fiber. So an apple is more fibrous than apple juice. 

2. Vegetables

Vegetables are great for helping to manage inflammation, thanks to their antioxidants and other important nutrients. One study found that people who ate more vegetables reported experiencing less pain during their periods.

Here are some vegetables to try that may help ease menstrual pain:

• Broccoli

• Kale

• Sweet potatoes

• Cauliflower

3. More fiber-rich foods

While fiber-rich foods may not directly prevent period cramps, they might help relieve pain from digestive symptoms that occur during menstruation. Many women experience constipation while on their period (due to higher progesterone levels around this time). And fiber can help keep your bowel movements regular. 

The fruits and vegetables listed above aren’t the only foods with lots of fiber. To help prevent digestive problems, consider fiber-rich foods like: 

• Whole grains

• Beans

• Nuts

• Seeds

4. Fatty fish

Research shows that fatty fish can lessen inflammation in the body and improve menstrual symptoms. This is mostly thanks to its omega-3 fatty acids, which are highly anti-inflammatory. Fatty fish options include:

• Salmon 

• Tuna 

• Sardines 

• Mackerel

Some research suggests that people who eat more fish are less likely to have period cramps. But more research is needed to understand the relationship between eating fish and menstrual pain.

5. Olive oil

The antioxidants in olive oil give it strong anti-inflammatory properties. One study showed that these antioxidants might have similar effects as ibuprofen (Advil, Motrin). As a result, there’s a chance that olive oil might possibly lower pain. Consuming olive oil daily has also been linked to less menstrual bleeding.

6. Ginger

There’s a lot of hype about the possible health benefits of ginger. But there isn’t strong scientific evidence to support all of the claims. Ginger may help with digestion, inflammation, and nausea. 

And when it comes to ginger’s role in treating period pain, it’s too early to say for sure how effective it is. 

A 2021 meta analysis reviewed studies on how well ginger works to lessen period pain in comparison to nonsteroidal anti-inflammatory drugs (NSAIDs) and a placebo. Ginger did as well as NSAIDs at lessening the severity of period pain. But ginger didn’t do better than the placebo at lessening how long period pain lasts. 

7. Vitamin D and calcium

There’s some evidence that vitamin D and calcium can help limit period pain. Most research looks at the effect of vitamin D and calcium supplements on period pain. But both nutrients are in many common foods.

Foods and beverages high in vitamin D and calcium include:

• Fatty fish, such as salmon and tuna

• Milks and juices that are fortified with vitamin D

• Egg yolks

• Cereals that are fortified with calcium and vitamin D

Period cramps seem to be worse in people who have low levels of calcium and vitamin D to start with. So, eating these foods even between your periods — or adding a dietary supplement that contains calcium and vitamin D — may help prevent bad cramps in the future.

8. Avocados

Avocados are high in antioxidants and calcium, so they can be an effective choice for lessening period cramps. They also contain vitamin B6 and magnesium, which have been shown to help reduce menstrual pain.

9. Dark chocolate

There’s some evidence that dark chocolate has some pain relief properties that can help with menstrual pain. One small study found that there was no significant difference between dark chocolate and ibuprofen in providing pain relief for period cramps. 

Dark chocolate is a good source for magnesium, which acts as a natural anti-inflammatory and may help decrease menstrual cramps.

10. Water

Staying hydrated can help reduce the pain that comes with your period. During menstruation, your body loses water along with blood. This makes it easier to become dehydrated, even without realizing it. And being dehydrated can make period pain worse.

Other fluids can also help manage or prevent dehydration. But pure water is likely the most effective. Plus, it has the benefit of being sugar free. 

11. Tea

Certain teas might help soothe period cramps, thanks to their antioxidants and phytochemicals (naturally occurring chemicals in plants). This includes drinking tea made with thyme leaves, which was found to lower the risk of experiencing period pain by over 60%. Chamomile tea also seems to be effective.

A large study in China found that drinking green or oolong tea was helpful in lessening period cramps. Scientists think these teas, compared to black tea, might be helpful in easing period cramps because they have substances called catechins. Although scientists don’t fully understand how this works yet, catechins might lower chemicals that add to period pain.

But other research seems to suggest that the quantity of tea might play a role in how intense period cramps are. For example, people who drank fewer than 4 glasses of tea had the least risk of period cramps. That’s compared to those who drank more than 4 glasses and those who didn’t drink tea at all.

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