14 Foods That Help Relieve Menstrual Cramps

Every woman knows that during menstruation, the body works differently. Painful cramps, fatigue, and irritability are common companions of this time. But there’s a superpower available to everyone: nutrition. The right foods help relax muscles, reduce inflammation, and support your mood.

Every woman knows that during menstruation, the body works differently. Painful cramps, fatigue, and irritability are common companions of this time. But there’s a superpower available to everyone: nutrition. The right foods help relax muscles, reduce inflammation, and support your mood.

Here are 14 natural allies to include in your diet during “those days”:

Bananas

Rich in magnesium and potassium, they relax muscles and reduce the intensity of uterine contractions. Vitamin B6 helps manage irritability. Perfect for breakfast or added to porridge and smoothies.

Dark Chocolate

High-quality dark chocolate with at least 70% cocoa is a source of magnesium and flavonoids, which improve circulation and reduce fatigue. 20–30 g per day is an ideal portion to support muscles and mood.

Oats

Complex carbohydrates stabilize blood sugar levels, while magnesium and zinc help reduce cramps. Whole oats with banana, nuts, or berries are both tasty and nutritious.

Salmon

Omega-3 fatty acids reduce inflammation and the intensity of pain, while vitamin D and protein support hormonal balance. Steam, bake, or stew to preserve nutrients.

Avocado

Monounsaturated fats and magnesium reduce bloating and cramps, while vitamin B6 supports the nervous system. Add to salads, toast, or enjoy with eggs.

Spinach

Magnesium, calcium, and iron support muscles and compensate for iron loss. Fresh leaves in salads or omelets provide energy and antioxidants.

Ginger

Its anti-inflammatory properties help reduce pain and improve circulation. Drink as a tea or infusion 1–2 times per day.

Chamomile Tea

Relaxes muscles and reduces anxiety. Ideal before bedtime for a peaceful rest during menstruation.

Yogurt with Live Cultures

Calcium and probiotics support muscle and digestive health and reduce bloating. Choose plain yogurt without added sugar.

Nuts

Almonds and walnuts are rich in magnesium, omega-3, and vitamin E. They relax muscles and provide energy. One handful per day is enough.

Flax Seeds

Omega-3, lignans, and fiber reduce inflammation and support hormonal balance. Add to oatmeal, yogurt, or smoothies.

Lentils

Plant-based protein and iron combat fatigue and stabilize mood. Red and yellow lentils are light and nutritious.

Pumpkin Seeds

Magnesium, zinc, and fatty acids reduce muscle tension. Great as a snack or added to salads.

Eggs

Vitamins D and B6 and complete proteins help regulate hormones and reduce pain. Boiled or as a water-bath omelet preserve the maximum nutrients.