If you’re one of the countless individuals who experience period cramps, you know how disruptive they can be. For some, the discomfort is mild, but for others, it can derail daily activities and lower quality of life. While over-the-counter pain relievers can help, emerging research suggests that a strategic shift in your diet might also offer relief.
Understanding Period Pain and Inflammation
Menstrual cramps typically arise when your body releases inflammatory compounds like prostaglandins to trigger uterine contractions. This inflammation can intensify pain signals. Many healthcare providers and nutrition experts believe that choosing anti-inflammatory foods—and steering clear of foods that may worsen inflammation—could help reduce these cramps.
“Changing what you eat may not completely eliminate menstrual pain,” says Dr. Taraneh Shirazian, director of the Center for Fibroid Care at NYU Langone Health, “but incorporating anti-inflammatory foods might help lessen inflammation and reduce discomfort.”
Foods That Might Worsen Menstrual Pain
Certain foods can contribute to higher levels of inflammation, potentially increasing cramping. Dietitians and physicians commonly suggest cutting back on:
Red meat: High intake may promote inflammation.
Highly processed foods and refined sugars: Snack cakes, pastries, candy, and sugary beverages can spike blood sugar and heighten inflammation.
Caffeine and coffee: Caffeine can stimulate your nervous system and possibly worsen pain, while also affecting digestion.
Alcohol and carbonated drinks: These may increase bloating and discomfort, further amplifying pain signals.
While you don’t have to eliminate these foods entirely, reducing them, especially in the days leading up to your period, can make a difference.
Anti-Inflammatory Foods That May Bring Relief
On the flip side, foods known for their anti-inflammatory and antioxidant properties may help ease period cramps. Consider adding more of the following to your regular meal plan:
Fruits and vegetables: Berries, leafy greens (spinach, kale), oranges, and pomegranates are packed with antioxidants.
Healthy fats and proteins: Fatty fish (salmon, anchovies) and plant-based omega-3 sources (walnuts, chia seeds, flax seeds) can help balance inflammatory responses.
Flavorful anti-inflammatory spices: Ginger and turmeric may calm inflammation and support overall comfort.
Plant-based oils and whole grains: Canola oil and flaxseed oil, along with whole grains, fit well into a balanced, anti-inflammatory eating pattern.
Dark chocolate, avocados, and even saffron: These foods also boast beneficial nutrients that may support menstrual health.
A plant-forward diet, similar to a Mediterranean or vegan eating style, often contains many of these anti-inflammatory foods. According to some studies, those who follow mostly plant-based diets experience fewer menstrual cramps than those who routinely consume high amounts of processed or pro-inflammatory foods.
Making a Lasting Impact With Diet
For the best results, experts recommend viewing these changes as part of a long-term eating pattern, rather than a last-minute fix before your period arrives. “You might start boosting your intake of anti-inflammatory foods a few days or even a week before your cycle,” suggests Leslie Bonci, MPH, RDN, a dietitian and owner of Active Eating Advice. “For example, try adding a smoothie loaded with berries, leafy greens, ginger, and turmeric. If it eases discomfort, it’s worth the effort.”
Dr. Hoosna Haque, assistant professor of obstetrics and gynecology at Columbia University Irving Medical Center, points out that up to 90% of women experience cramps, and for 15%, the pain can be severe. “Menstrual pain is a big problem,” she says. The good news is that small, sustainable shifts in your diet may help mitigate some of that discomfort over time.
More Than Just the Foods You Eat
While what you eat matters, it’s essential to remember that everyone’s body is unique. If dietary changes aren’t enough, you may want to consult with a healthcare provider. Menstrual cramps can sometimes signal other underlying conditions, such as fibroids, which may require medical evaluation.
Still, diet is a promising and accessible starting point. By focusing on whole, nutrient-rich, and anti-inflammatory foods—while scaling back on inflammatory triggers—you could experience gentler periods. Over time, this balanced approach may help you feel more in control of your menstrual health, allowing you to live life more comfortably every month.