Make Your Periods Less Painful With The Right Food!

Introduction

Periods are a monthly affair for women. Although regular periods are a sign of good health, factors like flow pattern, pain, and hormonal balance are also important. Even women who meet these criteria might experience  3 – 5 days of the flow that causes great discomfort, inconvenience, and pain. Sometimes the pain can become intolerable, making it difficult for women to perform their daily chores. But the good news is that there are some simple no-hassle ways to deal with period pain (dysmenorrhea). This includes a healthy diet. There are a few food items that can help to reduce period pain and associated discomfort in women¹. Including these foods in your diet can make your next period a little less agonizing. Below is a list of 7 of them.  

Food Items That May Help Reduce Period Pain

1. Turmeric

Turmeric is a commonly used spice with medicinal properties. It is well established that turmeric reduces inflammation in the body and hence plays a role in reducing the pain and discomfort due to periods². Curcumin supplementation shows emerging evidence for this benefit; however, current findings are limited and more research is needed. 

2. Oats

Oats are an excellent breakfast choice as  they are easy to cook and extremely nutritious. They are full of fibre thereby keeping you feeling full for longer and eliminating the need to munch on snacks before your next big meal³. Oats also happen to be a good source of zinc and magnesium, which relax blood vessels^4,5. If you are wondering what to eat to reduce period pain, a tasty oats poha, oats idli or even some delicious overnight oats or oats porridge with generous toppings of berries should do the trick.  

3. Ginger

Ginger is a common ingredient found across Indian households in their kitchens. Ginger has natural anti-inflammatory properties that may help relieve period-related muscle aches⁶. According to a study⁷ conducted by The Journal of Maternal-Foetal & Neonatal Medicine in 2017, ginger was effectively found to reduce feelings of nausea and vomiting. Whether you want to enjoy some crystallised/candied ginger post your lunch or dinner or want to soothe your mind and bodily senses with some warm ginger tea, ginger is one of those items which will make you feel rejuvenated along with reducing the period pain.  

4. Chamomile Tea

If you are thinking about how to relieve yourself of period cramps fast, chamomile tea is another food item that comes with anti-inflammatory properties⁸. More of a drink than food, chamomile tea is easy to make and helps ease muscle spasms along with lifting your mood by soothing your nervous system. 

5. Dark Chocolate

As per a study⁹ conducted by the Iranian Journal of Nursing and Midwifery Research, magnesium was found to reduce severe symptoms of PMS. Chocolate lovers will be delighted to know that not only is dark chocolate a healthy snack option, but it is also recommended as food that help with easing period- related symptoms. 

6. Vitamin C

Vitamin C-enriched food items top the chart as foods that help with period cramps. During your menstrual cycle, you end up losing a more significant amount of red blood cells than your body can make up for. This might cause anaemia in some. Iron and vitamin C help reduce this risk in women. A daily dose of vitamin C, such as oranges, can be highly beneficial for better iron absorption into your body from the foods you eat¹⁰. Therefore, consuming them regularly while on periods can help in meeting the increased iron needs of the body. Moreover, due to its antioxidant effect Vitamin C supplementation can help in alleviating period pain¹¹. 

If you’re looking for natural remedies to ease menstrual pain, I may endorse soy milk. Some women have reported finding possible relief by adding soy milk to their diet. However, it is important to consult with your doctor before making any dietary changes²⁴. 

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

7. Soaked Raisins and Kesar

Developing a habit of consuming raisin-soaked (overnight) water and Kesar water (saffron soaked in a glass of water overnight) has been found to reduce period pain, mood swings and the bloating linked to it¹². Raisins are rich in iron, which might help in reducing heavy bleeding¹³. 

8. Water

Although it may seem water is the answer to most things, chugging some water prevents your body from retaining water. Some of your period-related bloating might be reduced by consuming a glass full of water. Consuming some water during periods might also help in reducing bleeding and the severity of the pain¹⁴. If you are not a fan of drinking water by itself, try eating water-based foods such as lettuce, celery, cucumbers, watermelon, or berries. You can soothe your cramps by keeping your body hydrated with warm or hot liquids.  

Note: Adequate hydration helps in reducing period related bloating, but drinking excessive water does not directly prevent fluid retention. 

9. Salmon

Salmon and other cold-water fish are rich in fatty acids known as omega-3s. Omega-3s supplements also help to reduce inflammation, which makes them good for general pain relief, including the pain of menstrual cramps, according to one small trial¹⁵. 

While initial studies have shown the benefits of these food items in dealing with period pain, further large-scale trials are needed to confirm these. Also, remember that severe or persistent period pain may indicate underlying medical conditions which need medical evaluation, and only dietary changes may not help. 

I would recommend including lean meats like red meat or chicken in your diet if you experience painful periods. These meats might be a great source of iron and protein, which are important nutrients for menstrual health²³. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Foods to Avoid

While we are most often focused on what things to do or eat during our periods, we often ignore what food items we definitely must avoid. Here are a couple of foods you should be refraining from to keep yourself feeling healthy and happy.  

1. Canned Foods (processed foods)

High on preservatives and salt, canned foods make your bloating worse than ever¹⁶. 

2. Coffee

Coffee connoisseurs would be grieved to know that caffeine intake during your periods can trigger stress and anxiety, making you feel irritable and disturbed throughout the day¹⁷. In addition, coffee increases water retention in the body thereby promoting bloating, which can be discomforting and counteractive if you are looking for foods that reduce period pain. Although cutting out coffee can cause withdrawal symptoms leading to headaches and migraines, sticking to just one or two cups can be the next best solution. 

I would advocate incorporating foods rich in calcium into your diet if you want to manage pain during your period. Some great options may include beans, almonds, and dark green leafy vegetables like spinach and kale. These foods are not only delicious but might also provide a good amount of calcium. By including these calcium-rich foods in your diet, you will possibly be supporting your overall well-being, including your menstrual health.

Dr. Smita Barode, B.A.M.S, M.S.

3. Spicy Foods

Spicy foods cause stomach upset and acidity¹⁸.  This can even lead to nausea and diarrhoea. During your periods, it is best to opt for fresh, healthy, unprocessed, less salty, and lightly spiced foods¹⁹. 

4. Fatty Foods

Excess of oily, fried, and fatty food can heighten cramping, and so fatty foods (such as bacon) may not be the right period pain relief food²⁰. 

5. Candy

Abstaining from indulging your sweet tooth with candies is recommended during your period as they contain a high amount of sugar that can worsen period pain. Go for fruits and dairy products, which might help you in reducing period pain²⁰. 

If you’re looking for other sweet treats during your period, I might have a delicious suggestion for you. How about stocking up on dark berries like blueberries, blackberries, strawberries, raspberries, and cherries? Not only are they naturally sweet and satisfying, but they may also be packed with antioxidants. Antioxidants may support your overall health as well as help you through your period by giving you the energy boost you need²⁴!

Dr. Rajeev Singh, BAMS

When to Seek Medical Attention?

Seek immediate medical attention if you have the following: 

• Your pain does not subside even after following self-care tips and taking NSAIDs²¹. 
• If you have a fever along with your periods²¹. 
• You get pain even if you are not on your period²¹. 

If you get sudden worse pain²¹. Severe pain and discomfort might be a sign of underlying conditions such as fibroids, endometriosis, or secondary dysmenorrhea. (Secondary dysmenorrhea is a condition of intensely painful periods caused by underlying health problems such as endometriosis, fibroids, or pelvic inflammatory disease²².) 

Conclusion

The best way to get relief from cramps and bloating when you are on your period is to have nutritious and lightly spiced foods. Eat regular healthy meals throughout the day to keep yourself full and free from cramps. Additionally, drink lots of water to avoid dehydration that can increase the intensity of cramping. Along with foods that help with period cramps, engaging in light exercises that are focused on your core and lower half of the body such as yoga and walking might be beneficial for making your periods less painful. But severe pain and discomfort might be a sign of underlying conditions such as fibroids or endometriosis. Such cases just will not heal by dietary changes, but medical attention is needed. Seek your doctor’s help immediately. They can offer proper guidance and may consider prescribing antispasmodic medication for your specific needs. 

References

1. Onieva-Zafra MD, Fernández-Martínez E, Abreu-Sánchez A, Iglesias-López MT, García-Padilla FM, Pedregal-González M, et al. Relationship between Diet, Menstrual Pain and other Menstrual Characteristics among Spanish Students. Nutrients. 2020 Jun 12;12(6):1759. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7353339/ 
2. Prasad S, Aggarwal BB. Turmeric, the Golden Spice [Internet]. Nih.gov. CRC Press/Taylor & Francis; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92752/ 
3. Rebello CJ, Johnson WD, Martin CK, Han H, Chu YF, Bordenave N, et al. Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial. Journal of the American College of Nutrition. 2015 Aug 14;35(1):41–9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/mid/NIHMS725587/ 
4. Chen O, Mah E, Dioum E, Marwaha A, Shanmugam S, Malleshi N, et al. The Role of Oat Nutrients in the Immune System: A Narrative Review. Nutrients [Internet]. 2021 Apr 1;13(4):1048. Available from: https://www.mdpi.com/2072-6643/13/4/1048/htm 
5. Betrie AH, Brock JA, Harraz OF, Bush AI, He GW, Nelson MT, et al. Zinc drives vasorelaxation by acting in sensory nerves, endothelium and smooth muscle. Nature Communications [Internet]. 2021 Jun 1;12(1):3296. Available from: https://www.nature.com/articles/s41467-021-23198-6 
6. Chen CX, Barrett B, Kwekkeboom KL. Efficacy of Oral Ginger (Zingiber officinale) for Dysmenorrhea: A Systematic Review and Meta-Analysis. Evidence-Based Complementary and Alternative Medicine [Internet]. 2016;2016:1–10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4871956/ 
7. Sharifzadeh F, Kashanian M, Koohpayehzadeh J, Rezaian F, Sheikhansari N, Eshraghi N. A comparison between the effects of ginger, pyridoxine (vitamin B6) and placebo for the treatment of the first trimester nausea and vomiting of pregnancy (NVP). The Journal of Maternal-Fetal & Neonatal Medicine. 2017 Jul 7;31(19):2509–14. Available from: https://www.tandfonline.com/doi/10.1080/14767058.2017.1344965 
8. Khalesi ZB, Beiranvand SP, Bokaie M. Efficacy of Chamomile in the Treatment of Premenstrual Syndrome: A Systematic Review. Journal of Pharmacopuncture [Internet]. 2019 Dec 1;22(4):204–9. Available from: https://www.ncbi.nlm.nih.gov/pubmed/31970017 
9. Nuha K, Rusmil K, Ganiem AR, Permadi W, Diah Herawati DM. Single-Blind Randomized Controlled Trial: Comparative Efficacy of Dark Chocolate, Coconut Water, and Ibuprofen in Managing Primary Dysmenorrhea. International Journal of Environmental Research and Public Health [Internet]. 2023 Jan 1;20(16):6619. Available from: https://www.mdpi.com/1660-4601/20/16/6619 
10. Skolmowska D, Głąbska D. Effectiveness of Dietary Intervention with Iron and Vitamin C Administered Separately in Improving Iron Status in Young Women. International Journal of Environmental Research and Public Health [Internet]. 2022 Sep 20;19(19):11877. Available from: https://www.mdpi.com/1660-4601/19/19/11877 
11. Amini L, Chekini R, Nateghi MR, et al. The Effect of Combined Vitamin C and Vitamin E Supplementation on Oxidative Stress Markers in Women with Endometriosis: A Randomized, Triple-Blind Placebo-Controlled Clinical Trial. Pain Res Manag. 2021;2021:5529741. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8172324/  
12. Mohammadi MM, Karimi Z. Effect of saffron on premenstrual syndrome and dysmenorrhea: a systematic review and meta-analysis. Korean Journal of Family Medicine. 2025 Oct 28. Available from: https://pubmed.ncbi.nlm.nih.gov/41151539/ 
13. Livdans-Forret AB, Harvey PJ, Larkin-Thier SM. Menorrhagia: A synopsis of management focusing on herbal and nutritional supplements, and chiropractic. The Journal of the Canadian Chiropractic Association [Internet]. 2007 Dec;51(4):235. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2077876/ 
14. Torkan B, Mousavi M, Dehghani S, Hajipour L, Sadeghi N, Ziaei Rad M, et al. The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study. BMC Women’s Health. 2021 Jan 28;21(1). Available from: https://pubmed.ncbi.nlm.nih.gov/33509179/ 
15. Rahbar N, Asgharzadeh N, Ghorbani R. Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. Int J Gynaecol Obstet. 2012;117(1):45-47. Available from: https://pubmed.ncbi.nlm.nih.gov/22261128/  
16. Peng AW, Juraschek SP, Appel LJ, Miller ER, Mueller NT. Effects of the DASH Diet and Sodium Intake on Bloating. The American Journal of Gastroenterology. 2019 Jul;114(7):1109–15. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7122060/ 
17. AlQuaiz A, Albugami M, Kazi A, Alshobaili F, Habib F, Gold EB. Dietary, Psychological and Lifestyle Factors Associated with Premenstrual Symptoms. International Journal of Women’s Health. 2022 Dec;Volume 14:1709–22. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9766474/ 
18. Choe JW, Joo MK, Kim HJ, Lee BJ, Kim JH, Yeon JE, et al. Foods Inducing Typical Gastroesophageal Reflux Disease Symptoms in Korea. Journal of Neurogastroenterology and Motility [Internet]. 2017 Jul 1;23(3):363–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5503285/ 
19. Oboza P, Ogarek N, Mariusz Wójtowicz, Tahar Ben Rhaiem, Olszanecka-Glinianowicz M, Piotr Kocełak. Relationships between Premenstrual Syndrome (PMS) and Diet Composition, Dietary Patterns and Eating Behaviors. Nutrients. 2024 Jun 17;16(12):1911–1. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11206370 
20. Hatice Kübra Barcın Güzeldere, Emine Hilal Efendioğlu, Mutlu S, Havva Nur Esen, Gamze Nur Karaca, Beyzanur Çağırdar. The relationship between dietary habits and menstruation problems in women: a cross-sectional study. BMC Women s Health. 2024 Jul 12;24(1). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11241871/ 
21. Period Pain [Internet]. Medlineplus.gov. National Library of Medicine; 2019. Available from: https://medlineplus.gov/periodpain.html 
22. Australia H. Painful Periods (dysmenorrhoea) [Internet]. www.healthdirect.gov.au. 2023. Available from: https://www.healthdirect.gov.au/painful-periods 
23. The Royal Women’s Hospital. Exercise, diet & periods [Internet]. Melbourne (VIC): The Women’s; [cited 2025 Dec 30]. Available from: https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods
24. Cleveland Clinic. Foods To Eat (and Avoid) During Your Period [Internet]. Cleveland (OH): Cleveland Clinic; 24 Jun 2025 [cited 2025 Dec 30]. Available from: https://health.clevelandclinic.org/what-should-you-eat-when-youre-on-your-period

 Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

41

15