6 Fruits That Help Ease Period Cramps Naturally

Period pain and cramps (dysmenorrhea) can sometimes be managed with home remedies like dietary tactics. Research suggests that consuming certain fruits, such as apples, bananas, and berries, might help combat inflammation and ease menstrual discomfort.

1. Berries

Berries are an antioxidant-rich fruit, with just one cup of strawberries offering more than the recommended daily value (DV) of vitamin C, plus a moderate amount of fiber, which could help combat period pain by cutting down on inflammation that may worsen menstrual cramping.

In one study, women who consumed strawberries daily reported having fewer period cramps compared to those who didn’t eat the fruit.

While strawberries are a great option, fruits like blueberries and raspberries can also help boost antioxidant intake during menstruation and produce similar effects.

2. Bananas

Rich in fiber, bananas can help with regular bowel movements, which may result in feeling less bloated and uncomfortable during that time of the month. Bananas contain solid amounts of magnesium and potassium, electrolytes that help relax muscle contractions, potentially reducing cramping and alleviating menstrual pain.

Try consuming two smaller bananas daily, as studies show that women who eat at least two pieces of fruit per day are less likely to experience menstrual pain than those who don’t.

3. Watermelon

Adding watermelon to your diet, along with other water-rich fruits like berries, may help reduce the severity of menstrual cramps. Research suggests that being dehydrated often leads to more intense period pain due to blood flow restriction, which can make cramping worse.

Watermelons have a high water content and also contain fiber, which may ease uncomfortable period symptoms by keeping you hydrated and regulating bowel movements.

4. Apples

Apples are a good fruit option to consume during menstruation due to their iron and magnesium content. Getting enough of these key nutrients is not only essential for overall health, but it can also help prevent fatigue and ease muscle cramps.

What’s more, apples are abundant in fiber and made up of mostly water, which means that they’ll offer necessary hydration and bowel movement regulation that can support less bloating and abdominal pain during your period.

5. Kiwi

Kiwis provide fiber, vitamin C, and vitamin E. Some research suggests that vitamin E may be beneficial in reducing period cramp pain due to its potent antioxidant properties.

In one study, participants took vitamin E supplements twice daily for five days before and during their period, which significantly reduced the duration and severity of cramping. While further research is needed, it’s possible that fruits with high vitamin E content, such as kiwi, may produce similar effects.

6. Citrus Fruits

Citrus fruits, such as lemons, oranges, and grapefruits, contain rich amounts of vitamin C, vitamin D, and calcium, which some evidence suggests may reduce period pain.

Oranges and lemons are high in vitamin C, which supports the absorption of iron in the body, which may be naturally reduced during menstruation due to the loss of red blood cells.

Additionally, citrus fruits provide fiber, magnesium, and potassium, which can be beneficial for reducing muscle spasms.

Other Tips for Relieving Period Pain Naturally

In addition to dietary tactics like eating plenty of fruits, other home remedies may help reduce period pain, which include:

• Limiting certain foods during your period: Caffeine, alcohol, refined flour or sugar, and high-sodium foods can lead to dehydration and trigger cramps.
• Incorporating regular light exercise: Walking, biking, or swimming can alleviate cramping.
• Implementing relaxation techniques: Try massage, deep breathing, yoga, or mindfulness practices to potentially lessen pain.
• Drinking plenty of water: Staying hydrated can help reduce bloating and improve blood flow to the muscles, which can help curb cramping.
• Applying a heating pad or patch: Heat applied to the abdominal area may help relax tight or tense muscles that trigger cramping.

Because everyone’s menstrual cycle and accompanying symptoms are different, some people may find that over-the-counter (OTC) pain relievers like nonsteroidal anti-inflammatory drugs (NSAIDs) or Tylenol (acetaminophen) might reduce cramps.

See a healthcare provider for individualized guidance on period pain tactics that may work best for you.