What food makes period cramps worse?
Salt, sugar, processed and fatty food, too many snacks and late-night snacking as well as dairy products such as cheese and milk can all make period cramps worse. Both cold food and spicy food can also increase your pain levels during menstruation, as can drinks like alcohol, coffee and soft drinks.
Worst foods for period cramps
Let's have a look at why these should be avoided and some easy swaps you can try instead!
1. Processed foods (salt, sugar and fat!)
We all know processed foods are bad for us. And by processed, I mean anything that has a long list of ingredients, particularly ones you can't pronounce. If you don't know what the ingredients are you likely should avoid it!
Many processed foods, particularly those high in sugar and fats, can increase our prostaglandins. These hormone-like substances help our uterus to contract during menstruation (and in labour!), and an overproduction of them can increase pain associated with dysmenorrhea - the medical term for painful periods.
Easy swap: Track your menstrual cycle, and use the time of the month when you have more energy to prepare and freeze some healthy food that you can eat during your period, to save you from going straight for the processed stuff when you are feeling more tired and crampy and can't be bothered cooking.
2. Snacks
While most of the snacks we go for during our period tend to fall into the above category, snacks in general get their own paragraph, thanks to a study published in 2018 in the BMC Women's Health Journal, which found that dysmenorrhea was more common in those who snacked regularly. (1)
As a naturopath, I often recommend leaving 4 hours between meals so the body gets the chance to fully digest the food. The same goes for late-night snacking. Best to leave a few hours before bed, so your body can use your sleep time for necessary healing rather than for digestion.
Easy swap: Often when you feel hungry between meals you are actually thirsty; so, have a big glass of water and reassess if you are still in need of a snack after 15 minutes. If you do get genuinely hungry between meals, opt for healthy and easy-to-digest fruit, and perhaps some protein-rich nuts, or both!
3. Dairy products
Dairy products can cause a lot of inflammation in our bodies because our bodies weren't designed to process milk that is made for the offspring of another animal. This can make dairy products hard to digest for a lot of us, and can increase inflammation and pain. A1 Casein is a protein in milk that many of us convert into an inflammatory peptide called casomorphine which, in turn, sets off a huge inflammatory response that can lead to more intense pain during menstruation.
Easy swap: There are loads of wonderful dairy-free alternatives available today. Just make sure to check the ingredients and opt for the ones without added sugar. There's no point swapping one inflammatory food for another. Many of the dairy-free options available are full of sugar, so make sure to read the ingredients first!
4. Cold food
In Traditional Chinese Medicine (TCM), cold food contributes to stagnation and pain. TCM practitioners recommend avoiding cold foods in general, but particularly in the colder winter months, when you are menstruating, and if you are suffering from any kind of pain. If you love salads and smoothies, try cutting them out when you have your period and see if it helps!
Easy swap: Soups and herbal teas instead of smoothies; warm stews and comforting cooked foods instead of salads. If eating leftovers, warm them up first!
5. Spicy food
For some people, spicy food can make cramps worse too. In Ayurvedic medicine, it is often recommended to avoid spicy foods during menstruation, as they are associated with more intense and painful periods.
Easy swap: Spices like ginger, cardamom, coriander, cumin, cinnamon and more all provide tons of flavour and aid digestion. During your period use these spices instead of hot chillies or cayenne pepper.
6. Alcohol
Alcohol is highly inflammatory, which can add to period pain; but it is also very dehydrating, which can also make your cramps worse.
Easy swap: There are some really cool alcohol-free drinks available now; however, a lot of them are full of sugar and other processed nasties! The best ones I've found are the alcohol-free spirits which usually contain nice botanical extracts and can be drunk with fizzy water or soda water and some lemon or lime, and often taste quite like a real G&T!
7. Coffee
Coffee, and caffeine in general, can cause your blood vessels to narrow, known as vasoconstriction. This can make your period cramps worse. The spike and drop in energy levels can also make you feel worse overall too.
Remember that coffee is an addictive substance, so stopping cold turkey can cause some unpleasant withdrawal symptoms. It can be best to start by reducing your coffee intake and if you are cutting it completely it is probably best to do mid-cycle when you have more energy, rather than when you have your period or when you might be dealing with PMS in the premenstrual days.
Easy swap: Coffee alternatives like chicory coffee, dandelion coffee, or A.Vogel's Bambu are great drinks to try. Chamomile tea contains anti-inflammatory properties which might help ease your cramps too!
8. Soft drinks
Many soft drinks contain caffeine (see point 7!) and sugar (see point 1!) so these are a no-brainer to avoid too.
Easy swap: Opt for a fizzy fermented drink like kombucha or a Molkosan fruit mocktail instead!
Herbal support
If you are looking for a herbal remedy to help with painful periods Agnus castus is a great one to try, particularly if you have symptoms of PMS too. It is recommended to take it throughout your full cycle not just during your period. We usually recommend 1-3 months to see the benefits, but it is suitable to take long term if need be.
Valerian is another great herb that can be taken on the days when you are experiencing cramps. It is anti-inflammatory and anti-spasmodic, so can ease cramps and reduce pain. It has a side benefit of helping to ease stress and aid sleep too!
