{"id":20411,"date":"2020-08-07T23:56:03","date_gmt":"2020-08-07T23:56:03","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=20411"},"modified":"2022-04-07T20:57:21","modified_gmt":"2022-04-07T20:57:21","slug":"best-foods-for-cramps","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/best-foods-for-cramps\/","title":{"rendered":"The 8 Best Foods for Cramps, According to an RD"},"content":{"rendered":"Gaby Vaca-Flores, RDN, CLE<\/a>, investigates what causes menstrual cramps and how common they are. Plus: how to experience natural relief with a list of what to eat for cramps.<\/em>\n\nCramps are an unwelcome monthly experience for many of us. An estimated 80 percent of women experience dysmenorrhea<\/a>, a fancy name for period<\/a> cramps. Of those women experiencing cramps, half felt the need to seek medical care to alleviate the severity of their monthly pain.\n\nWith cramps among the most common PMS<\/a> symptoms, it’s no wonder that we often reach for food as a form a comfort. But what if I told you that you could choose specific foods to relieve your cramps instead?\n\nWhile it may feel like the only solution for cramps is taking OTC meds, there are certain foods that can help ease monthly pain.\n\nBefore discussing the best foods to reduce cramps, let\u2019s start by understanding why we experience them in the first place.\n\n\"Woman\n

What causes menstrual cramps?<\/h2>\nLeading up to a period, the uterus sheds its lining of endometrial cells. These cells then release a group of lipids known as prostaglandins.\n\nWhile we don\u2019t like to point fingers, prostaglandins are pro-inflammatory. Simply put, they trigger the blood vessels in the uterus to constrict, which ultimately leads to cramps and other undesirable PMS symptoms. The number of prostaglandins produced has a direct correlation with the level of menstrual pain that women experience during their period.\n\nThere are several ways to hamper the production of prostaglandins. The most common ways include taking birth control<\/a> and doing low-impact exercises like yoga<\/a> and swimming.\n\nOften overlooked however, is the important relationship between food and period-related pain and inflammation<\/a>.\n

The 8 Best Foods for Cramps<\/h2>\nNow that you know what causes cramps, let’s dive into dietary remedies! Here’s a look the best foods to reduce cramps, plus how exactly their benefits kick in.\n

1. Fennel<\/h3>\nThis plant is a member of the carrot family and has been widely studied for its ability to ease cramps.\n\nThe literature suggests that fennel works to lessen prostaglandin-induced blood vessel constrictions. One study reports that women who consumed 30 milligrams of fennel extract four times daily experienced significantly less pain<\/a> versus a placebo.\n\nHowever, fennel can be a hit or miss with most people on account of its strong licorice flavor. Conversely, fennel fans enjoy its crisp texture in salads, pastas, and seafood dishes.\n\nFor those who dislike the taste of fennel, I recommend taking it in supplement form<\/a> during the first three days of your period.\n\n\"Woman\n

2. Ginger<\/h3>\nWhen it comes to treating cramps, ginger is surprisingly comparable to common OTC medications due to its anti-inflammatory compounds. A 2015 review suggests that there are over 25 studies supporting the claim that ginger is effective in reducing cramps<\/a> when compared to placebos.\n\nIncorporating ginger into your diet is fairly easy. I suggest drinking ginger tea<\/a>, or using the root as a spice or zesty side dish.\n

3. Avocado<\/h3>\nThe healthy fat in avocados contains magnesium and vitamin B6. This vitamin duo works to effectively relieve painful cramps<\/a>. Bonus: The two also help relieve other PMS symptoms like bloating<\/a>, cravings<\/a>, and mood fluctuations.\n\nBecause avocados are calorie-dense, we recommend eating a third of a medium avocado per day or cooking with avocado oil.\n\n\"Woman\n

4. potassium-Rich Fruits<\/h3>\nAccording to a 2013 study<\/a>, low potassium intake can correlate with the severity of PMS symptoms. For this reason, it’s important to aim for 2.3 grams of potassium daily. For most people, five servings of fruit per day should do the trick.<\/span>\n\nThe best potassium-rich fruits that can provide cramp relief include:\n