Best Foods To Eat During Periods To Relieve Menstrual Cramps: Diet And Meal Plan Tips

Neeta always had a painful menstrual cycle with abdominal pain, backache, menstrual cramps, and mood swings. Now, with a one-and-a-half-year-old son, she finds it even more difficult to manage menstrual cramps along with the little one's demands. The toddler's tantrums irritate her even more during that time of the month, and she often snaps at her son. Since she is breastfeeding her son, she hesitates to take painkillers. Wouldn't it be nice if we knew the foods to eat during periods to reduce our menstrual cramps? Of course. 

Many women with small kids can identify with Neeta. With families becoming nuclear, the mother alone takes care of the child, even if she is in severe discomfort and often feels overwhelmed because of it. Usual remedies for menstrual cramps, like applying a heating pad on the abdomen, mild exercises, and resting on the bed, might not work for all.

However, the good news is that you can reduce your menstrual cramps by eating certain kinds of foods. We bring you 10 superfoods that provide relief by keeping menstrual pain under control.

Niyati P Likhite, a dietician, says, "Food definitely plays an important role in managing menstrual cramps. Eating the right kind of food will give you an edge in dealing with this discomfort better. Include lots of vitamin-rich, protein-rich, and iron-rich food in your diet. Magnesium and healthy fats should also be there in your food."

Best foods to include during your period for comfort and energy

Do you know that when you get cranky due to menstrual cramps, your cravings for unhealthy food increase? So, to stay on the course of healthy eating and to ease your aches and pains during that time of the month, try eating these foods during the days you are bleeding. These foods will keep your menstrual cramps under control.

Priya Kathpal, a nutritionist, suggests that women include the following ten foods in their diet to manage their menstrual cramps better.

1. Bananas 

Nutrients like Vitamin B6 in bananas are known to give relief from menstrual cramps. Women often complain about bloating during their monthly cycle. Bananas are a rich source of potassium, which helps reduce water retention, which in turn reduces bloating.

How to eat: You can have bananas any way you like, after a meal, as a snack, or your breakfast. Make sure to include this fruit during those days of the month, especially.

2. Dark chocolate 

Now, you can enjoy your favorite bar of dark chocolate without any guilt. Dark chocolate helps in reducing pain during periods. It can also lift your mood during those tiring days. Cocoa in dark chocolate uplifts your mood naturally. But remember, white chocolates with added sugar can make your period pain more severe.

How to eat: Try to relax with a bar of dark chocolate once you feel those aches and pains during your period.

3. Green leafy vegetables 

We all know that green leafy vegetables are good for health, but did you know that a bunch of spinach (palak) can simply help you reduce your menstrual cramps and pains? The nutrients present in green vegetables, like vitamin E, vitamin B6, and magnesium, are known to fight period cramps.

How to eat: Eat it in salads or cook it with a little amount of oil and have it as part of your meal.

Watch the video below where Luke Coutinho, celebrity nutritionist, talks about managing menstrual cramps and PMS in a healthy way.

4. Ginger 

If you suffer from painful menstruation, try ginger tea for relief. Due to its anti-inflammatory properties, ginger helps ease the pain. It is also used for nausea and for stomach upset, symptoms that sometimes accompany menstruation.

How to eat: Boil a few slices of ginger in some water. You can add a pinch of black pepper and honey. Drink this tea regularly or during your periods to get relief.

5. Yogurt 

Do you know, research suggests that those women who consume 1,200 mg of calcium experience 30% fewer pre-menstruation symptoms (PMS) like cramps, abdominal pains, backaches, etc. Yogurt is a natural source of calcium, which helps the body fight issues related to menstrual cramps and discomfort.

Priya Kathpal says, "A bowl of yogurt can help balance your calcium levels during your menstrual cycle. Women must ensure that they are eating enough calcium-rich foods regularly, but during that time of the month, it is even more important."

How to eat: You can eat yogurt or curd regularly along with your meal.

6. Avocado 

Butter fruit or avocado is rich in protein, which is required to fight menstrual cramps. Also, the Omega-3 present in avocado acts as an antidepressant. Priya adds, "Avocado can help balance hormones naturally during your monthly cycle."

How to make: Make an avocado salad or have it as chutney.

7. Lentils

Do you know that your dal and sambar can help in your fight against menstrual cramps? The lentils are complex carbs; eating them regularly produces a chemical in your body named serotonin. This chemical is responsible for making you relax during tiring times. Regular consumption of lentils is also linked to less severe PMS symptoms.

How to eat: You can include lentils in your sambhar, and make curries with chickpeas and rajma, etc., in your diet.

8. Fennel seeds 

If your menstrual aches are making your life miserable, try fennel seeds. As it has anti-inflammatory properties, it can work as an over-the-counter painkiller. Fennel seeds also have some muscle calming properties, which are useful during those uncomfortable days of the month. It also helps with bloating during those days.

How to eat: You can dry roast whole fennel seeds and have them after meals or anytime you like. Or else, you can also boil some fennel seeds in water and drink the water once it has cooled.

9. Pineapple 

Do you know that the humble pineapple fruit can be your knight in shining armor when you are suffering from menstrual cramps? Pineapple is considered a natural muscle relaxant. Drink plenty of pineapple juice to ease the aches and pains of menstruation.

How to eat: Make a pineapple salad or include pineapple juice as part of your breakfast.

10. Walnuts

Walnuts, considered good for boosting memory, are also good for menstrual cramps. The Omega-3 fatty acids present in walnuts have anti-inflammatory and pain-relieving properties. It also has magnesium, which helps relax the muscles.

How to eat: You can eat walnuts between meals as a snack or in some sweet preparations.

Meal plan during your monthly cycle

When you are menstruating, avoid spicy, fried food and instead go for light foods to avoid indigestion issues.

Breakfast during periods: During your monthly cycle, start your day with one glass of milk, one boiled egg, and a banana. Vegetarians can opt for oats porridge with fruits like strawberries.

Lunch during periods:  You can have rice, chicken with grilled vegetables, and one cup of yogurt. Vegetarians can go for dal with brown rice with spinach-cottage cheese (palak-paneer) curry.

Snacks during periods: Have 5 to 6 walnuts, pumpkin seeds for snacks. Instead of regular milk tea, try ginger, black pepper, and honey tea.

Dinner during periods: For vegetarians, dinner can be 3-4 multigrain chapatis with dal or soya curry. Non-vegetarians can opt for grilled fish with rice.

Dessert during periods: Indulge in a bar of dark chocolate for dessert or go for a light fruit salad.

Exercise during periods: Skip the gym if you are not comfortable exercising during your monthly cycle. Instead, go for walks. Give your body some rest during that time.

Last updated on: August 4, 2025 

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