What foods relieve the pains of menstruation?

Eating a healthy diet is the most appropriate for health in general, but it can also be very useful to control hormonal changes. Therefore, eating healthy throughout the menstrual cycle can help greatly improve the different symptoms that occur in each phase. As explained by Marta León, a professional specialized in food and women's health, one in three women have menstrual disorders related to hormonal balance and "some of them improve and even disappear when we change our diet".


If we focus on diet during the menstruation phase, we must take into account several factors. On the one hand, as stated by FAO, Women of reproductive age have more nutritional needs. "One of the reasons is that the loss of blood during menstruation leads to a regular loss of iron and other nutrients and makes women more likely than men to anemia." And on the other hand, that during the rule the body is more swollen or inflamed and there are certain foods that can worsen the symptoms. In this way, we need nutritious foods to compensate for the loss of iron, but light and anti-inflammatory to reduce swelling. Luckily, there are many options, aim!

Foods rich in iron

As we have already mentioned, this group of foods is important to prevent anemia. Among them we find those of vegetable origin and those of animal origin. The first ones are especially important, because they must be the basis of our diet and they are also lighter, which makes them a great ally during the rule.

Vegetables: spinach, broccoli, beet, kale …

Vegetables: lentils, chickpeas, beans …

Natural dried fruit: pistachios, almonds …

Red meat

Fish and seafood

Important! Consume them always together with some source of vitamin C to favor the absorption of iron (lemon, tomato, pepper, parsley, kiwi, red fruits …).

Calcium, magnesium and potassium

These nutrients are found in foods such as spinach, banana, broccoli, almonds, dates or pineapple and help prevent or reduce spasms that cause pain during menstruation. In addition, they also have a positive effect on an emotional level.

Natural anti-inflammatories

There are certain foods that will help you reduce inflammation and improve swelling and the discomforts produced in menstruation. Which are? The green vegetables, the pineapple, the red fruits, the turmeric, the garlic, the onion, the natural nuts, the beet and the ginger, among others.


Polyunsaturated fatty acids

Like the previous ones, they are also anti-inflammatory and improve circulation. In this group are fish (salmon, sardines …), seafood, nuts, avocado and flax or chia seeds.

Foods rich in fiber

Fiber is essential for reduce intestinal alterations that can cause menstruation, such as constipation. Its consumption helps digestion is better and faeces somewhat more frequent to eliminate excess estrogen. The list is wide: vegetables, fruits, legumes, nuts and whole grains.

Hydrate yourself!

And for that there is nothing better than water, both the one you drink, and the one you consume through fruits and vegetables. This will help you reduce fluid retention, causing cramps. The infusions of chamomile, horsetail or sage are also recommended for their diuretic and anti-inflammatory power.


And which ones should you avoid?

Finally, for you to experience all the benefits of these foods during menstruation, it is important that you eliminate others that elevate estrogen levels and, therefore, increase the pain. In this way, avoid salt, caffeine, theine, alcohol and ultra-processed sugars, saturated fats and / or refined flours (soft drinks, pastries, fried snacks, pre-cooked, junk food …).

Put it to the test! Apart from having a more bearable menstruation, you will take care of your health at all levels.

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