Dietary Solutions for Menstrual Cramps

Anti-inflammatory diet strategies can help alleviate the pain that most women experience during that time of the month

- Melissa Diane Smith

Q: I experience such severe cramps during my period that I usually end up doubled over in pain and out of commission for at least two days. Can changing what I eat help? —Ciara S., Milwaukee, Wis.

A: Painful menstrual cramps are the most common gynecological condition among women of reproductive age. More than half of women report some pain from period cramps for a day or two each month, according to the American Congress of Obstetricians and Gynecologists. Unfortunately, many women don’t seek treatment because they consider pain to be a normal part of the menstrual cycle. But it doesn’t have to be.

Studies have shown that women who experience higher levels of pain have higher levels of inflammatory prostaglandins or hormone-like substances in their bodies. High levels of prostaglandins can promote painful uterine contractions, decreased blood flow to the uterus, and pain. So in many cases, the solution for menstrual cramps is to avoid foods that increase inflammation, and emphasize foods that decrease inflammation.

Foods and Beverages to Avoid

Rid your diet of foods that raise levels of inflammatory prostaglandins in the body, including processed vegetable oils (e.g., soybean, corn, safflower, sunflower, cottonseed, and grapeseed oils); fried foods; products that contain partially hydrogenated oils (e.g., margarine/shortening, many baked goods, and nondairy coffee creamers); processed meats; dairy products; alcohol; high-glycemic foods, such as refined flour; and sugar.