Good Fruits for Period Cramps | What to Eat / to Avoid

✔Medically Reviewed by Saeideh Azizmohammadi, PhD, PsyD

I bet the last thing you want to do while on your period is to give your diet a second thought.

Comfort foods like ice cream and chocolate and movie snacks like chips and candies are unavoidable at this time.

Believe me, I’ve been in your shoes…

But the interesting fact is that eating “Complete Meals” during your period will help you get out from under the heating pad and back to your normal routine more quickly.

Additionally, although it’s okay to eat a little junk food during your period, some of them can aggravate your symptoms.

At the end of this article, you’ll have a full list of good fruits for your period cramps, and a list of foods you can be better off without them (AKA foods to avoid).

First of all, what causes menstrual cramps?

Prostaglandins, which are inflammatory substances, are released during the menstrual period, which causes uterine blood vessels to tighten, muscular spasms, and discomfort. Moreover, it is what causes the uterine lining to shed.

By reducing your amount of prostaglandins, which some individuals produce more of than others (leading to more extreme pain), eating naturally anti-inflammatory foods might help reduce contractions. 

Generally, your body can digest entire meals like fruits, vegetables, and whole grains more easily, especially during menstruation.

This is why it is crucial to take advantage of the liver’s inherent capacity to metabolize and effectively remove estrogen to reduce period discomfort (medically referred to as dysmenorrhea).

Alcohol, processed carbs, and inflammatory meals like Trans fats will all hinder this process.

Prostaglandins, inflammatory substances released during menstruation, cause uterine blood vessels to tighten, leading to muscle spasms and discomfort, and triggering the shedding of the uterine lining. Consuming naturally anti-inflammatory foods can help reduce prostaglandin levels and contractions, particularly for those who produce more prostaglandins and experience severe pain.

| Suggestion: Vitamins for Period Cramps and PMS Symptoms

11 best fruits to eat for period cramps

Here is a list of the 10 fruits that are most helpful for your period cramps:

1. Orange

Vitamin C, a potent antioxidant, is a delicious substance found in oranges. Antioxidants may help ease period cramps, although the data is unclear.

Oranges are a great fruit for hydration since they contain a lot of water. This delicious citrus fruit can also improve your mood while you are on your period.

2. Watermelon

During your period, you lose both blood and water. Therefore, it is crucial to drink enough water throughout these five days of the month.

Consuming watermelon can help you stay hydrated and control your blood flow while resolving bloating-related difficulties.

3. Grapes

Grapes are a complete bundle of nutrients, containing vitamins A, C, copper, pantothenic acid, and potassium.

You can eat a cup of grapes to relief from menstruation cramps. Grapes can also help you with irregular period issues.

4. Berries

Get all berry varieties, whether blueberries, strawberries, or blackberries.

More than a day’s worth of vitamin C and roughly 3 grams of fiber may be found in one cup of strawberries.

Berries can ease women’s menstrual cramps. These nutrient-dense, tiny fruits are high in water and other necessary elements that reduce bloating and alleviate period cramps.

5. Banana

To avoid cramping during periods, take a banana every day. Because they are a great source of potassium, magnesium, and vitamin B6, bananas can help you with digestive issues during your period.

6. Fig

Periods cause blood loss and iron deficiency in the body. Consider eating figs high in iron during your period. Figs contain a lot of iron. Moreover, they work well as a laxative to control period flow. It also stops heavy bleeding during menstruation.

7. Pear

Another excellent remedy for menstruation cramps is to consume fresh pears. Pears are a good source of dietary fiber, which eases menstrual cramps.

In addition, eating pears during your period helps you to overcome sadness and mood swings.

8. Plum

You might try eating plums during your periods for the same reason as mentioned for figs.

One of the greatest fruits for women is this delectable fruit. Plums aid in the recovery from the weakness and exhaustion related to periods. Consuming enough plums while having your period also helps to reduce heavy bleeding.

9. Green apple

Iron and magnesium are abundant in green apples. Our bodies require these two nutrients to fight weariness and period cramps. To significantly reduce tiredness during menstrual periods, include green apples in your diet.

10. Kiwi

Adding a little kiwi to your fruit medley can help you to prevent cramping during periods. Kiwis, abundant in the enzyme actinidin, can facilitate easier protein digestion. They also have fiber, which helps bowel movement, and prevents constipation and cramping.

11. Pineapple

This is not the end of the list of the finest fruits to consume during periods. These times, you may also rely on the nutritious strength of pineapple.

Bromelain, an enzyme found in abundance in pineapple, helps with removing the uterine lining. In addition to easing menstrual pains, it boosts white and red blood cell formation.

Several fruits can help alleviate menstrual discomfort through hydration, nutrient content, and anti-inflammatory properties. Oranges provide vitamin C and hydration, potentially easing cramps and improving mood. Watermelon helps maintain hydration and control blood flow. Grapes, rich in vitamins and minerals, can relieve cramps and regulate periods. Berries, like strawberries, are high in vitamin C and fiber, reducing bloating and cramps. Bananas offer potassium, magnesium, and vitamin B6, aiding digestion and preventing cramps. Figs, high in iron, combat iron deficiency and heavy bleeding. Pears provide dietary fiber to ease cramps and improve mood. Plums help reduce heavy bleeding and combat period-related fatigue. Green apples, rich in iron and magnesium, fight fatigue and cramps. Kiwis, containing actinidin and fiber, aid digestion and prevent constipation. Lastly, pineapple‘s bromelain helps shed the uterine lining and eases cramps.

| Click on the link to learn about the differences between PMS and Period

Other foods you should eat during periods

If you’re not quite comfortable with adding the fruits above to your diet, consider the foods below to eat during periods:

• Fish
• Nuts
• Lentils and Beans
• Green Leafy Vegetables
• Dark Chocolate
• Yogurt
• Turmeric
• Peppermint Tea
• Ginger

| Experiencing PMS cramps? Read Good Foods for PMS Cramps, Mood Swings, etc.

10 Good drinks and juices for period cramps

1. Ginger tea

Ginger has natural anti-inflammatory and analgesic properties, which can help reduce pain and inflammation associated with period cramps.

Drinking ginger tea can also help soothe an upset stomach and reduce nausea, which you may experience during your menstrual cycle.

2. Chamomile tea

Chamomile is known for its calming effects. It helps relax the uterus muscles and reduce the severity of cramps. Additionally, chamomile can help alleviate stress and anxiety, which can sometimes accompany menstruation.

3. Peppermint tea

Peppermint has muscle-relaxing properties and can help relieve menstrual cramps. It also helps digestion, which can be beneficial if you experience bloating or digestive issues during your period.

4. Hot water with lemon

Staying hydrated is crucial during your period. Hot water with lemon helps with hydration and provides a good dose of vitamin C, which can boost your immune system and help reduce inflammation. The warmth of the drink can also be soothing.

5. Green smoothie

A smoothie made with leafy greens like spinach or kale, along with fruits, provides essential nutrients such as iron, calcium, and magnesium. These nutrients are important for overall health and can help reduce the severity of menstrual cramps.

6. Pineapple juice

Pineapple contains bromelain, an enzyme that has anti-inflammatory properties and can help reduce menstrual cramps. It also helps digestion and can help reduce bloating.

7. Berry smoothie

Berries like strawberries, blueberries, and raspberries are rich in antioxidants and vitamin C, which help reduce inflammation. Combining berries with yogurt adds probiotics that support gut health, which can be beneficial during your period.

8. Watermelon juice

Watermelon is hydrating and can help with bloating. It also contains vitamins A, B6, and C, as well as potassium and magnesium, which can help reduce cramps and improve overall comfort.

9. Fennel tea

Fennel seeds have antispasmodic properties, which can help relax uterine muscles and reduce menstrual cramps. Fennel tea can also help digestion and reduce bloating.

10. Turmeric Milk

Also known as golden milk, this drink contains turmeric, which has strong anti-inflammatory and pain-relieving properties. Turmeric milk can help reduce menstrual pain and inflammation.

Adding a bit of black pepper can enhance the absorption of curcumin, the active ingredient in turmeric.

| Did you had PMS without having period last month? Read “PMS But No Period” post.

Foods to avoid during your period

Even though you may find that some foods are beneficial to eat during your period, you may want to avoid foods high in saturated fats, processed sugar, and salt. These meals may worsen cramps and other period-related discomforts.

Some foods to avoid during periods:

• Alcohol
• Sweets
• fried foods
• prepackaged snacks
• Fast foods
• Caffeine
• Salty Food
• Sugary Food
• Red Meat
• Processed Food
• Spicy Food
• Refined Grains

Also might be interesting:

HealWiser’s last piece of advice…

What you eat, directly impacts your hormones, body function and well being.

So if you’re experiencing cramps during your periods, you should consider adjusting your meals (or even your daily snacks and fruits).

Implementing what you learned in this blog post is just the starting point. If you need more personalized advice, we recommend visiting a nutritionist. They have the expertise to tailor a meal plan based on your specific needs.

The main point is that if you’re exhausted with your menstrual cramps, don’t hesitate to change little things that may have significant impacts.

Sharing your experiences can provide valuable insights and emotional support. So…

…share your experience with HealWiser and others in the comments section below this post.