The 10 Worst Foods For Menstrual Cramps & The 10 Best
Are You Prone To PMS?
Although the exact causes are unclear, menstrual cramps are likely tied to hormone imbalances due to the drop in estrogen and progesterone that happens when you're on your period. It's natural to feel a little funky when you're menstruating, but did you know the foods you eat could actually be making your cramps worse? You should avoid Inflammatory foods or any common cause of digestive problems and get more of those healthy gut-supporting, vitamin-packed foods. Here are the 10 worst foods for menstrual cramps and the 10 best.
1. Red Meat
You might want to think twice before tucking into a steak or hamburger while on your period. While red meat is a good source of iron, it's also inflammatory and contains prostaglandins, which can trigger contractions in the uterus.
2. Spicy Foods
When you're on your period, go easy on the hot sauce. While spicy foods don't directly affect the uterus, they can cause stomach pain, diarrhea, and nausea, adding to the already unpleasant sensation of menstrual cramps.
3. Alcohol
While alcohol can provide temporary relief by numbing pain, it has a negative impact overall. Not only does it increase period symptoms like moodiness, bloating, and trouble sleeping, but it interrupts the balance of prostaglandins, causing uteran contractions.
4. Coffee
Coffee slows blood flow in your body by shrinking blood vessels, intensifying menstrual cramps. It can also increase acidity in your stomach, adding to your stomach pain.
5. Salty Foods
We know it's tempting to be a couch potato and crush a bag of chips when you're on your period, but this can make your symptoms much worse. Foods high in sodium cause water retention, worsening your bloating and can even make your cycle longer.
6. Sugary Foods
As sugar is inflammatory, eating sweets while on your period can make your cramps worse. It's not just cakes and donuts, though; steer clear of refined carbs like white bread and pasta, too, as they can spike your insulin levels, which may throw off your hormone balance.
7. Fatty Foods
While it's necessary to eat healthy fats while on your period to support your cardiovascular system, foods high in saturated fat should be avoided. The unhealthy fats found in foods like fried chicken, ice cream, and butter are inflammatory and can make your cycle longer and more painful.
8. Dairy
While having moderate amounts of low-fat dairy can actually be good for your menstrual symptoms, consuming a lot of high-fat dairy products like cheese or cream has the complete opposite effect. Dairy contains omega-6 fatty acids, which can increase inflammation and make your cramps way worse.
9. Processed Foods
Processed foods like salami, bacon, ham, and ready-to-eat meals check many of the above boxes, including high fat and salt content. They can make you feel even more bloated and low-endergy, and their inflammatory properties can make your cramps worse.
10. Carbonated Drinks
Carbonated drinks like soda, sparkling water, and beer add gas to your stomach, leaving you feeling even more bloated. Sodas are also high in sugar, which is inflammatory and can make your cramps worse.
Now that we've covered the foods that may be causing you more grief during your cycle, let's go over the ones that might help lessen your pain.
1. Dark Chocolate
Chocolate-loving ladies can rejoice at this one. While eating lots of sugar isn't good for you, having moderate amounts of dark chocolate can make your menstrual cramps better. This is because it contains magnesium, which relaxes muscles.
2. Fish
You may not be able to eat steak, but fish is certainly on the menu for when you're on your period. It's high in omega-3, iron, and protein, which eases inflammation and can reduce your menstrual pain.
3. Peppermint
Start drinking peppermint tea a few days before your cycle is slated to begin. It can help soothe your PMS by relaxing your muscles and aiding digestion.
4. Leafy Greens
Yet another reason to eat your greens: They can help ease your menstrual cramps. They're rich in iron, replacing some of what is lost through bleeding, leaving you feeling more energized.
5. Lentils
Like leafy greens, lentils are also packed with iron. What's more, they're filling and high in protein, which can help curb your cravings for junk food.
6. Ginger
Ginger has long been used in herbal medicine to treat menstrual cramps. It relaxes the muscles and increases blood flow, which helps regulate periods.
sentot setyasiswanto on Unsplash
7. Yogurt
While fatty dairy can exacerbate your cramps, yogurt is somewhat of an exception. It contains probiotics, which aid digestion, and it's also rich in magnesium and calcium, which aid blood flow.
8. Tofu
Not only is tofu a good source of protein, but it's also a fermented food, meaning it contains gut-supporting probiotics. It also contains phytoestrogens, compounds that mimic the effects of oestrogen, so eating it can offset PMS caused by oestrogen drops.
9. Avocado
Avocados are a good source of healthy fats, which your body needs to function and keep your energy level high. They're also vitamin B6 and magnesium, which have been proven to reduce menstrual pain.
10. Citrus Fruit
Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C, which helps your body absorb iron more effectively. It's also anti-inflammatory and can help improve your blood flow.
