Period pain, also called menstrual pain or "cramps," is common among women. Menstrual pain typically does not indicate a more serious medical condition, according to the University of Maryland Medical Center, although it is sometimes caused by noncancerous tumors known as fibroids or endometriosis. Pain often begins two to three days after your period starts and may last for two days. In addition to pain-relieving medications and heating pads, a healthy diet may help reduce your symptoms.
Whole Grains
Whole grains are grains that have retained valuable nutrient, fiber and protein content during processing. Whole grains are low-glycemic foods, meaning that they have a mild impact on your blood sugar levels. Replacing refined carbohydrate sources, such as white bread and sweets, with whole grain equivalents may help alleviate menstrual pain, according to women's health expert Dr. Christiane Northrup. Incorporate whole grain foods---such as 100 percent whole grain bread, old fashioned or steel-cut oatmeal, pearled barley or brown rice---into balanced meals and snacks regularly for maximum benefits. When purchasing breads, pasta and cereals, check the label to ensure that it lists whole grains as main ingredients.
Calcium-Rich Foods
Calcium is a mineral that plays an important role in bone health, muscle contraction and nerve communication throughout your body. Calcium-rich foods may also help reduce the severity of menstrual pain, according to the University of Maryland Medical Center. Valuable sources of calcium include dairy products, such as yogurt, low-fat milk and cheeses; fish with soft bones, such as canned salmon, tuna and sardines; and plant-based foods, such as leafy green vegetables, broccoli, Chinese cabbage, almonds and fortified fruit juices, soy milk and tofu. For best absorption, consume calcium-rich foods in modest-size servings throughout each day, rather than eating them at one meal.
Omega-3 Fatty Acids
Flaxseed, walnuts and fatty fish, such as salmon, albacore tuna, sardines, mackerel, halibut, flounder and lake trout, are rich sources of omega-3 fatty acids---healthy fats that your body requires and must obtain from dietary sources. The University of Maryland Medical Center recommends regular intake of omega-3 fats as a potential means of lessening menstrual pain. When preparing fish, choose healthy cooking methods, such as grilling, baking and broiling, to avoid saturated fats that may worsen your symptoms. Enjoy ground flaxseed or whole or chopped walnuts on their own or incorporated into other foods, such as yogurt, cereal, smoothies or baked goods.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of antioxidants, which help your body protect itself from infections and disease. Increasing your intake of the antioxidant vitamin C before and during menstruation may help alleviate cramps, according to Northrup. Valuable sources of vitamin C include red bell peppers, citrus fruits and juices, strawberries, kiwi, cantaloupe, tomatoes, tomato sauce, leafy greens, cabbage and Brussels sprouts.
