Best Diets to Cope with Period Cramps

Wellness
Food And Drinks
Life Style
The Buzz Nepal
September 14 , 2025

Menstrual cramps are a common struggle for many women, but choosing the right foods can naturally ease the pain. Here are quick diet tips to manage period cramps and feel better during your cycle.

Foods to Eat During Periods

Leafy Greens (Spinach, Kale, Broccoli): Rich in iron and magnesium, help relax muscles and reduce period pain.
Bananas, Avocados, Nuts, Seeds: High in potassium and magnesium, ease bloating and muscle tension.
Fatty Fish (Salmon, Sardines, Tuna): Omega-3 fatty acids lower inflammation and relieve menstrual cramps.
Whole Grains (Brown Rice, Oats, Quinoa): Full of B vitamins to stabilize mood and relax muscles.
Dark Chocolate (70%+): Boosts magnesium and improves mood during periods.
Herbal Teas (Ginger, Chamomile, Peppermint): Reduce cramps, stress, and help with relaxation.
Fruits (Berries, Oranges, Watermelon): Provide hydration, vitamin C, and antioxidants.

Foods to Avoid for Period Cramps

Caffeine (Coffee, Energy Drinks): Can worsen cramps and increase anxiety.
Salty Snacks: Lead to water retention and bloating during periods.
Sugary Foods & Refined Carbs (Pastries, White Bread, Sodas): Cause mood swings and inflammation.
Fried & Processed Foods: Unhealthy fats trigger cramps.
Excess Red Meat: Increases prostaglandins, leading to more menstrual pain.

Extra Period Tips

Drink plenty of warm water and herbal teas for muscle relaxation.
Eat smaller, frequent meals to keep energy levels steady.
Avoid alcohol and smoking, which worsen period cramps.
Practice light yoga, stretching, or walking for better blood circulation.

Your diet during periods can make a huge difference in how your body feels. By choosing anti-inflammatory foods and avoiding bloat-causing options, you can naturally manage menstrual cramps and improve overall well-being.