Menstrual cramps, which are a frequent monthly occurrence, can often be quite severe and uncomfortable. While medication is one approach to alleviate period pain, many women prefer natural remedies. Applying a heating pad, hot water bottle, or warm towel to the lower abdomen can provide significant relief. Additionally, maintaining hydration by consuming plain water or herbal tea may prove beneficial. Incorporating fruits into your diet can also assist in managing discomfort. Options such as bananas and berries can be consumed directly or incorporated into smoothies and salads. It is important to enjoy these fruits in moderation as part of a well-balanced diet.

What are period cramps?

Menstrual cramps, medically referred to as dysmenorrhea, are painful sensations that numerous women encounter in the lower abdominal region throughout their menstrual cycle. These cramps occur as a result of the uterus contracting to expel its lining when fertilization does not take place. The contractions are stimulated by prostaglandins, which are hormone-like compounds that significantly contribute to pain and inflammation, as explained by Dr. Gurpreet Batra, a gynaecologist and infertility specialist.

8 fruits to deal with period cramps

Consuming fruits may assist in alleviating menstrual cramps. A study conducted in 2020 and published in the journal Nutrients indicated that women who consumed fewer than two pieces of fruit daily had an increased likelihood of experiencing period pain. Below are some fruits that may provide relief from menstrual cramps.

1. Bananas

Bananas contain boron, a mineral that may alleviate menstrual cramps. A study conducted in 2015 and published in Complementary Therapies in Clinical Practice revealed that boron decreased both the severity and duration of menstrual pain among college students. Dr Batra notes that bananas are also rich in potassium and vitamin B6, which can aid in relaxing uterine muscles, minimizing bloating, and stabilizing mood fluctuations. It is advisable to consume one medium banana each day during your menstrual cycle, whether as a snack, blended into smoothies, or sliced into oatmeal.

2. Pineapple

This delightful fruit is rich in bromelain, an enzyme known for its ability to diminish inflammation, relax muscles, and alleviate pain, according to the expert. It is recommended to consume one cup (150 grams) of fresh pineapple each day. You may enjoy it as a fresh snack, incorporate it into a nutritious juice, or grill the slices for a warm delicacy.

3. Watermelon

Watermelon is an excellent fruit for alleviating period cramps. It is hydrating and contains a high level of magnesium, which can help diminish bloating and ease muscle discomfort. Research published in the International Journal of Women's Health and Reproduction Sciences in 2020 indicates that magnesium can notably lessen the symptoms of dysmenorrhea, including cramps. It is recommended to consume 1 to 2 cups of fresh watermelon each day as a snack or combine it with mint and lemon to create a refreshing beverage.

4. Oranges

Rich in vitamin C, calcium, and magnesium, oranges may aid in alleviating muscle spasms and enhancing mood, according to the expert. It is recommended to consume 1 to 2 medium-sized oranges drink a glass (200ml) of fresh orange juice each day, or incorporate orange slices into a salad.

5. Papaya

According to the expert, "Papaya is abundant in papain, an enzyme recognized for its ability to alleviate muscle contractions, as well as vitamin A, which may assist in maintaining hormonal balance. It is advisable to consume papaya during menstrual periods." A daily intake of one cup (150 grams) of ripe papaya is considered sufficient.

6. Berries

Berries with vibrant colours, including blueberries, strawberries, and raspberries, are rich in antioxidants and possess anti-inflammatory properties. According to Dr. Batra, "These berries can alleviate inflammation and menstrual discomfort." It is recommended to consume one cup of mixed berries each day. They can also be incorporated into oatmeal, yoghurt, or smoothies for added flavor and nutrition.

7. Avocado

Avocado is recognized as a beneficial fruit for alleviating menstrual cramps. According to the expert, its abundance of healthy fats, magnesium, and potassium contributes to muscle relaxation, diminishes bloating, and alleviates discomfort. It is recommended to consume half an avocado each day, either by eating it whole or mashing it to spread on toast.

8. Apples

Apples, being rich in fibre, can facilitate digestion and alleviate bloating. According to Dr. Batra, the presence of quercetin in apples possesses anti-inflammatory properties that may assist in diminishing menstrual discomfort. It is advisable to consume one medium apple each day. This fruit can be enjoyed as a nutritious snack or can be sliced and incorporated into a fresh salad.

Fruits for period cramp relief: Mix them up and enjoy

These fruits that aid in alleviating menstrual cramps can be combined to produce delightful and nutrient-dense mixtures.

Smoothies: Combine fruits such as bananas, berries, watermelon, and papaya with yogurt or plant-based milk. Incorporating a pinch of cinnamon or chia seeds can enhance the anti-inflammatory benefits.

Fruit salads: Mix oranges, pineapple, cherries, and avocado with a touch of honey or lime juice to create a refreshing and flavorful salad.

Infused water: Incorporate slices of fruits like oranges, watermelon, and berries into water for a naturally flavoured hydration enhancement.

Are there side effects of eating fruits for period cramp relief?

Fruits that provide relief from menstrual cramps are typically safe and nutritious; however, excessive consumption may lead to adverse effects.

Fruits with high acidity, such as oranges, can irritate the stomach lining, particularly in individuals with acid reflux or sensitive digestive systems. Overconsumption may result in bloating or discomfort.

The high water content in watermelon can dilute stomach acids when consumed in large quantities, potentially hindering digestion and causing bloating.

Excessive intake of pineapple may lead to digestive disturbances or diarrhoea due to its bromelain content. 

Incorporating fruits into your diet for menstrual cramp relief is beneficial, given their rich nutrient profiles and anti-inflammatory properties. Nonetheless, they should be consumed in moderation as part of a balanced diet. It is advisable to consult with a healthcare professional to prevent any complications.

Read Also: Nutritionist's Journey: 7 Essential Eating Tips for Sustainable Weight Loss After Losing 86 kg

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