The Best Foods for Period Symptoms Like Bloating, Fatigue, and Cramps

1. Period Cramps

What to eat

Whole grains, vegetables, legumes, nuts, seeds, and fruits are high in fiber and low in fat.

Why it helps

Menstrual cramps are caused by prostaglandins, which are hormone-like chemicals that can beget inflammation and pain, according to Dana Hunnes, Ph.D., R.D., an elderly dietitian at UCLA Medical Center. These chemicals are told by our estrogen situations."A high-fiber, low-fat diet that's substantially factory-grounded reduces estrogen attention since estrogen product increases with salutary fat consumption—and decreases prostaglandin conformation, thereby lessening the quantum of pain we feel from menstrual cramps," the author notes.

According to Susan Lark, M.D., a women's health expert and author of The Menstrual Cramps Cure, "when the prostaglandins are released into the urine, the uterus reacts by going into spasms." Adding one to two ladles of flaxseed to your daily cereal or salad might also help with cramps. According to studies, flaxseed's omega-3 content can help the release of several prostaglandins.

2. Bloating

What to eat

Asparagus, coffee, black or green tea, bomb, cucumber, avocado, banana, and papaya.

Why it works Water retention can be reduced with tea and coffee, and your digestive system will stay in top shape with probiotic yogurt. For a balanced system, seek out foods high in potassium, like avocado and banana, and use the bomb as a natural detoxifier. Cording also advises eating many green vegetables to help prevent bloating. According to her, in addition to being a diuretic, asparagus also contains prebiotic filaments that encourage proper immersion of nutrients while reducing gas and bloating. Cucumbers' silica, caffeic acid, and vitamin C also aid in lowering swelling and avoiding water retention.

3. Issues with Digestion

What to eat

Fennel seeds, pear, chia seeds, oats, water, beans peppermint tea, yogurt, apples, and papaya.

Why it helps

To maintain balance, you need a combination of probiotics, fiber to make droppings easier to pass, and fluids to flush. The fiber in beans, peas, lentils, and chia seeds and the probiotic bacteria in yogurt help control digestion, according to registered dietitian Jessica Cording, R.D. Papayas contain an enzyme called papain that aids in digestion in addition to being high in potassium, which prevents bloating.

Fennel and peppermint both function as antispasmodics to ease spasms in the intestine. Cindy Yoshida, M.D., a gastroenterology specialist in Charlottesville, Virginia, explains that this aids in preventing pain brought on by the accumulation of gas, which becomes wedged in the digestive tract when the muscles are constricted. Drink some peppermint tea or consume a half tablespoon of fennel seeds after a mess.

Apples and pears, two fruits high in fiber, aid in the regular operation of the digestive system. Pears, melons, tomatoes, and grapes are examples of products with a high water content that can also help keep effects going. Eat five servings of high-fiber fruits and vegetables to reach the recommended diurnal intake of 20 to 35 grams of fiber. Dr. Yoshida advises that you increase your consumption gradually, by about 4 to 5 grams every day, to avoid any stomach pain and help the fiber move through your digestive system, and make sure to drink at least two more glasses of water each day.

4. Insomnia

What to eat

Oranges, bananas, and pineapple are good foods to eat.

Why it helps

Choose one of the three foods listed above while you're deciding what to eat. Hunnes cites research published in the Journal of Pineal Research in 2013 that indicates eating pineapple, orange, or banana considerably raises the body's blood concentrations of melatonin, a hormone that regulates sleep-wake cycles. If we tend toward insomnia, we might be able to boost our ability to fall asleep by consuming foods that are known to raise our melatonin levels two hours before bedtime, the author suggests.

5. Anxiety and stress

What to eat

Asparagus, seafood, blueberries, and nutritious carbohydrates

Why it helps

A successful stress-reduction plan could involve focusing on essential nutrients. In a nerve-wracking environment where subjects had to perform some public speaking and challenging math tasks, a German study found that the vitamin C in blueberries helped lower blood pressure and cortisol levels. According to Hunnes, folic acid—a vitamin known to improve mood—is abundant in asparagus. "The omega-3 fatty acids present in fish should also not be disregarded." Omega-3 fatty acids prevent the rise in cortisol and adrenaline. Hunnes recommends eating 4 ounces of salmon, a cup of blueberries for a sweet boost, and a cup of asparagus for a zen lunch since it has two-thirds of the folic acid that most women require each day.

According to a coauthor of The Serotonin Power Diet, Judith Wurtman, Ph.D., low-fat carbs can also boost the brain's creation of serotonin, which aids in relaxation. A teaspoon of honey should be added to whole-grain bread or porridge, recommends Camarillo, California, dietician Diane Grabowski-Nepa. A cup of air-popped popcorn or five little Graham crackers are also good options for a snack.

6. Irritability and moodiness

What to eat

Salmon, avocados, lean proteins, yogurt, oats, and dark chocolate.

Why it helps

Eat meals that promote stable blood sugar, energy, and mood-enhancing neurotransmitters the next time your PMS irritability won't go away. According to Cording, studies have demonstrated that eating dark chocolate raises serotonin levels, which control mood. The amino acid L-tryptophan, which is abundant in chocolate, can increase the brain chemical serotonin's synthesis, which controls mood. (Depression patients frequently have low serotonin levels.) "The amino acid tryptophan, which is essential for the creation of serotonin, is abundant in fish, and the protein in fish, meat, and eggs promotes stable energy and blood sugar, both of which contribute to the stability of our mood."

7. Headaches

What to eat

Drink coffee and black tea, eat spinach and consume fatty fish like trout, sardines, and herring.

Why it helps

Caffeine is a common element in pharmaceutical products. Why? Take a few sips of black tea or coffee while you rest with some Advil because caffeine seems to aid the body's absorption of painkillers. Choose a dish that includes spinach, which is high in riboflavin. Although the precise mechanism is unclear, the B vitamins have been associated with avoiding migraines, according to Hunnes. Eating foods high in riboflavin may also be beneficial because high dosages of the vitamin reduce the frequency of migraine headaches.

Prostaglandin production can be decreased by consuming fatty fish, which are rich in long-chain omega-3 fatty acids. Aim for two or three servings of 4 to 6 ounces per week.

Joint and muscle pain

What to eat

Bananas, almonds, avocados, sour cherries, broccoli, oranges, berries, ginger, turmeric, leafy greens, and sweet potatoes

Why it helps

According to Cording, the combination of important nutrients, including magnesium, potassium, and calcium, has shown effectiveness in treating aches and pains throughout the body, particularly those resulting from sore muscles. You can create a diet that relieves pain by including foods with anti-inflammatory and antioxidant characteristics, such as ginger and blueberries. The potassium and magnesium, she claims, "assist to relax muscles." Additionally, the cherry's anthocyanin pigment, which reduces inflammation, may aid with aches and pains.

Strawberries, blueberries, and raspberries are rich sources of vitamin C, which may reduce joint deterioration. The Best Foods for Period Symptoms Like Bloating, Fatigue, and Cramps to certain studies, high levels of vitamin C intake may offer protection against conditions like osteoarthritis. The antioxidant properties of the vitamin may prevent free radicals from causing havoc. Additionally, vitamin C is necessary for the synthesis of collagen, which is a crucial component of bone and cartilage. Try to consume 120 milligrams each day, which are found in two oranges. Other foods high in vitamin c include broccoli and melon.