Eating These 12 Foods Can Help Ease Period Cramps, According to RDs

1AvocadosClaudia Totir//Getty ImagesAvocados contain omega-3 fatty acids and magnesium, both of which may help reduce period cramps, says Alli Magier, RD, the founder of Well by Alli. “Omega-3 fatty acids lower inflammation and help prevent excess prostaglandin production,” she explains. Magnesium, known as “nature’s relaxant,” can also help ease smooth muscle and lower the production of prostaglandins.2Chamomile TeaIchad Albert / 500px//Getty ImagesChamomile tea contains anti-inflammatory compounds and can help reduce pain by inhibiting certain enzymes known to cause pain, says Magier.Note that chamomile tea works best when you have it before the pain starts (so a few days before your period).Advertisement - Continue Reading Below3Cruciferous VegetablesDNY59//Getty ImagesEstrogen dominance and poor estrogen detoxification can contribute to endometriosis and dysmenorrhea (a.k.a. painful period cramps), says Morgan Goodstadt, RD, the founder of Good Nutrition.“Broccoli and Brussels sprouts contain antioxidants and nutrients that help the liver detoxify excess estrogen. They are also high-fiber foods, which support estrogen clearance and elimination through the bowels,” she adds.Staying regular, which these veggies could help with, is super important for moving excess estrogen out of the body and supporting your gut too.4Fermented FoodsYulia Naumenko//Getty ImagesFermented foods such as kefir, kimchi, kombucha, pickled vegetables, sauerkraut, and yogurt contain probiotics that help keep your gut healthy, says Magier, which is important for estrogen balance and period pain. The good bacteria from fermented foods can balance your gut microbiome and regulate estrogen metabolism and elimination.In addition, low calcium intake can increase muscle contractions and cramping, so add fermented dairy to your diet for max relief.Advertisement - Continue Reading Below5SalmonCatherine Falls Commercial//Getty ImagesProstaglandins are primarily made from omega-6 fatty acids, which are naturally inflammatory, says Goodstadt. “For optimal health, we want to consume a good ratio of omega-3 to omega-6 fatty acids," she says. One way to do that? Consuming lots of omega-3-rich foods like salmon and sardines. (Yum!)6Flaxseedsannabogush//Getty ImagesFlaxseeds are one of Goodstadt's all-time favorite foods for hormone health in general. “Not only are they a great source of fiber and healthy omega-3 fats, but they also contain compounds called lignans, which can bind to and detoxify excess estrogen,” she says.Advertisement - Continue Reading Below7GingerSCIENCE PHOTO LIBRARY//Getty ImagesGinger can lower the intensity of period cramps and pain, according to a 2022 review. But more research still has to be done. It has potent anti-inflammatory properties, and can also help soothe the stomach and reduce nausea, another common PMS symptom. Enjoy it as a spice in a dish or add slices to a steaming mug of tea!8Leafy Green Vegetablesistetiana//Getty ImagesSpinach and Swiss chard are full of anti-inflammatory compounds, fiber, manganese, and vitamin E, per Magier. “Adequate fiber intake is important for reducing PMS symptoms because it helps keep the gut microbiome healthy and supports normal estrogen metabolism,” she says. Vitamin E can tone down prostaglandins production, and low manganese levels are associated with more severe pain during menstruation.Advertisement - Continue Reading Below9Almonds, Cashews, And WalnutsAnton Ignatenco / 500px//Getty ImagesNuts are a healthy source of minerals and unsaturated fats, explains Magier. In particular, walnuts are great sources of anti-inflammatory omega-3 fatty acids, which can help lower prostaglandin production and combat period cramps. Almonds and cashews pack a ton of magnesium, which is associated with less period pain.10Peppermint TeaChiara Benelli//Getty ImagesPeppermint contains the active ingredient menthol, which has been shown to relieve pain. It can reduce the duration and severity of pain associated with periods, according to a 2025 review on the effects of peppermint on menstrual disorders.Advertisement - Continue Reading Below11Pumpkin SeedsMichelle Arnold / EyeEm//Getty Images“Pumpkin seeds are one of my favorite high-magnesium foods, making them excellent for reducing period cramps,” says Goodstadt.12Turmerickrisanapong detraphiphat//Getty ImagesTurmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and is also a hormone modulator and pain reliever. It has been found to address some of the root causes of period pain, including estrogen dominance and endometriosis, per a 2020 study published in the International Journal of Molecular Medicine.Ashley Martens, C.S.C.S. is a wellness writer based in Chicago. With a lifelong passion for all things health and wellness, Ashley enjoys writing about topics to help people live happier and healthier lives. With a foundation in fitness, food, and nutrition, Ashley covers it all including sexual health and travel topics. Ashley is also a NASM-certified personal trainer and group fitness instructor.