Diet during menstruation: what to eat to reduce pain?

Periods are often accompanied by abdominal pain, intense cramps, bloating, and increased fatigue.

While some women find relief through medication, others prefer to turn to natural and gentler solutions.

Diet then plays a key role: some foods can accentuate inflammation and cramps, while others provide essential nutrients to soothe the body and reduce discomfort.

Why what you eat matters during your period

During menstruation, the body undergoes several hormonal changes that directly influence pain perception and energy levels. Diet can either exacerbate or alleviate symptoms.

The impact of inflammation and prostaglandins

Menstrual cramps are caused by substances called prostaglandins, which trigger uterine contractions. A diet high in processed foods, sugars, and saturated fats promotes inflammation, which intensifies the pain. Conversely, anti-inflammatory foods such as ginger, turmeric, and oily fish help reduce the action of prostaglandins and thus relieve cramps.

How deficiencies (iron, magnesium, etc.) worsen pain

During menstruation, the body loses iron, which can increase fatigue and sometimes cause dizziness. A magnesium deficiency, a mineral that relaxes muscles, also increases the risk of severe cramps. This is why certain foods rich in magnesium (nuts, almonds, legumes) or iron (spinach, lentils, lean meats) are essential during this time.

The role of digestion and the digestive system during menstruation

The digestive system is often more sensitive during menstruation. Bloating and water retention can worsen discomfort. A balanced diet, rich in soluble fiber and water, promotes better digestion and helps reduce unpleasant sensations.

Foods to favor to relieve cramps

Adjusting your diet during your period can really help reduce cramps and fatigue. Certain food groups, thanks to their specific nutrients, support the body and promote muscle relaxation.

Foods rich in magnesium (spinach, nuts, legumes)

Magnesium is known for its relaxing effect on muscle fibers. Regular consumption can help reduce excessively intense uterine contractions. It is found in dark chocolate rich in cocoa, pumpkin seeds, chickpeas, and spinach. This mineral also helps regulate stress, which is often heightened during this time.

Omega-3 and oily fish (salmon, sardines)

Essential fatty acids, particularly omega-3s, play a natural anti-inflammatory role. They help limit the production of molecules responsible for pain. Besides fish like tuna or herring, flax seeds, chia seeds, and walnuts are excellent plant-based alternatives.

Natural anti-inflammatory foods (turmeric, ginger, garlic)

Certain foods have natural calming or anti-inflammatory properties. Turmeric, ginger, or cinnamon, added to herbal tea or a dish, can reduce bloating and promote easier digestion.

Hydration, fruits and vegetables rich in water

Periods are often accompanied by water retention and feelings of heaviness. Water-rich fruits like melon, citrus fruits, or strawberries, as well as vegetables like cucumber or lettuce, provide both hydration and fiber, which helps relieve discomfort.

Foods to avoid during menstruation

Certain food choices can worsen cramps, increase water retention, or stimulate inflammation. It's not necessarily about eliminating them completely, but about consuming them in moderation during this period.

Caffeine and stimulant drinks

Caffeine stimulates the nervous system and can exacerbate nervousness, irritability, or sleep disturbances, which are already more common during menstruation. It also tends to promote vasoconstriction, which can intensify pain.

Alcohol, very salty and fatty foods

Excess salt exacerbates water retention and bloating, which are already common at this time of year. Therefore, processed meats, ready-made meals, chips, and industrial sauces should be limited.

Alcohol dehydrates the body and disrupts sleep quality. As for saturated fats (fried foods, fatty meats, fast food), they stimulate the production of prostaglandins, the molecules responsible for painful uterine contractions.

Practical advice and additional solutions for better managing your period

During menstruation, diet plays an important role in reducing discomfort. But it can be even more effective when combined with healthy lifestyle habits and appropriate natural remedies. Here are some suggestions for combining diet, lifestyle, and complementary methods.

Adapting and organizing your meals

Planning your meals before your period starts allows you to incorporate more beneficial foods (magnesium, omega-3 fatty acids, fiber). It's better to opt for light but regular meals, rather than large, heavy dishes that promote bloating and discomfort.

Useful drinks and herbal teas

Certain herbal teas made with ginger, chamomile, or cinnamon have soothing properties for cramps. They complement a balanced diet well and also promote relaxation.

Combining heat and food

While diet works from the inside out, heat remains an essential solution for soothing cramps directly in the lower abdomen.

Combining the two (anti-inflammatory meals + localized heat) maximizes comfort.

This is where the Madame Patch menstrual heating belt becomes a valuable asset: portable, discreet and effective, it diffuses a constant heat that perfectly complements the benefits of a good diet.

Move and rest

Gentle physical activity (yoga, walking, stretching) helps stimulate blood circulation and reduces muscle tension. Restful sleep is equally essential to help the body recover.