11 Foods To Relieve Menstrual Cramps

Menstrual Cramps food

Can you name the best foods to relieve menstrual cramps? For many women, this is an important question, especially for those who want to address their time of the month as naturally as possible. After all, you probably already use plastic-free, organic menstrual products. Why not take it a step further and treat your menstrual cramps naturally?

What should you stock up on as your period approaches? We have some suggestions. Combine these foods whenever possible to boost your benefit!

Read about 7 shocking ways menstruation impacts people and Mother Earth


Besides being a great source of potassium, which helps reduce muscle pain and bloating, they also have a high concentration of the mineral boron. Boron has been shown to reduce menstrual pain. In addition, bananas are highly portable. Enjoy them at home, while commuting, at the office, while walking—anywhere!

Brown rice

Brown rice is a good source of vitamin B6, a nutrient that can help reduce bloating and thus also ease menstrual cramps. The fiber in brown rice also can help prevent constipation, an annoying complaint of many women during their period.

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Dark chocolate

Similar to bananas, dark chocolate is a super source of potassium for muscle relief. Who can’t also use a little sweetness during their period, huh?


Eggs provide vitamins D, E, and B6, all of which have been shown to help relieve symptoms of menstruation. Be sure to choose free-range organic eggs.

Flaxseed oil

Flaxseed oil is an excellent source of omega-3 fatty acids, a substance that has been shown to ease symptoms of PMS. In a 2018 study, for example, experts found that the use of omega-3 supplementation provided significant relief from premenstrual symptoms and activities and also improved quality of life.


Whether you add ginger to your food, enjoy ginger tea, or take ginger supplements, you’re likely to experience relief from inflammation and pain associated with menstrual cramps. As an added benefit, ginger can ease any nausea or upset stomach you may feel during your period as well.

Read about the health benefits of ginger

Leafy greens

Kale, collards, mustard greens, spinach, and other leafy greens provide calcium, which helps with muscle tension. Choose lots of greens also for their iron content, especially if you have a heavy menstrual flow. Low iron levels can result in dizziness, fatigue, and pain.


This tropical fruit is an excellent source of manganese, which can help reduce cramps and other uncomfortable symptoms of menstruation. Manganese also can help reduce inflammation. Pineapple also contains the enzyme bromelain, which aids in muscle relaxation. Other nutrients in pineapple that can be helpful are vitamins C and B1 s well as copper.


This fatty fish is rich in omega-3 fatty acids, which assist in relieving menstrual cramps. Salmon is also one of the few good food sources of vitamin D, which is necessary to help absorb calcium. Vitamin B6 also is found in salmon, and this nutrient can help stop mood swings.


The curcumin in this popular spice is a potent anti-inflammatory. Research shows that use of curcumin helps relieve symptoms of premenstrual syndrome. If turmeric or curcumin are not to your liking, there are supplements available as well.


Technically water is not a food, but it is so important for relieving menstrual cramps, we had to mention it. Although it may sound crazy, you need to drink more water during your period to help relieve cramps and bloating. Sip on water with added lemon, cucumber, or peppermint throughout the day if plain water doesn’t appeal to you.

Bottom line

It’s easy to find foods to relieve menstrual cramps. You may need to make a slight adjustment in your diet, but the benefits will be worth it! Have you ever noticed relief from menstrual cramping when you’ve changed what you’re eating? Let us know!

Read this next:

9 Ways to Remedy PMS Naturally

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Behboudi-Gandevani S et al. The effect of omega-3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial. Journal of Psychosomatic Obstetrics and Gynaecology 2018 Dec; 39(4):266-72
Khayat S et al. Curcumin attenuates severity of premenstrual syndrome symptoms: a randomized, double-blind, placebo-controlled trial. Complementary Therapies in Medicine 2015 Jun; 23(3): 318-24
Nikkhah S et al. Effects of boron supplementation on the severity and duration of pain in primary dysmenorrhea. Complementary Therapies in Clinical Practice 2015 May; 21(2): 79-83
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Lisa Roth Collins is a Registered Holistic Nutritionist (RHN) and is the Marketing Manager at NaturallySavvy.com. She is passionate about health and wellness and tries her best to make healthier choices every day for herself and her family. Her journey to natural health was driven by her own struggles with digestive discomfort, depression, and anxiety. Lisa returned to school in 2014 to study nutrition at the Canadian School for Natural Nutrition. She threw herself into her studies so she could learn as much as she could to help herself feel better and thrive. Upon completing the program and being certified as an RHN, Lisa began her work at Naturally Savvy where she has been able to help so many people learn to make healthier choices for themselves. Through her work, she has connected with so many incredible people in the industry whether other authors, influencers, or brands. Plus, she is affectionately known as "Techie Spice" because of her ability to wrap her head around technology. Every day she gets up with a renewed sense of energy and ready to make a difference. You can read all of Lisa's content here. In her spare time, Lisa loves to try new recipes, make delicious and nourishing meals, and she is an avid reader. For more information about Lisa, check out her profile on here.