Vegetables like carrots and sweet potatoes are good sources of fiber too. If you are craving fruits, choose low-glycemic options such as berries, cherries, grapefruits, pears, green apples. As before mentioned, whole grains and legumes like beans, peas, and lentils also are good sources of fiber.
Naturally, eating foods that decrease inflammation in the body will help to tame menstrual cramps. These foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. Research has shown that both a vegetarian and plant-based eating pattern work to decrease inflammation in the body.
Some early studies suggest that dietary changes may help manage period symptoms. For example, eating more fruit and vegetables and drinking plenty of water may reduce menstrual cramps.
Banana: With a high content of vitamin B6, banana is a great food for boosting your mood and keeping you happy! It is also rich in potassium and magnesium, which reduces bloating. Along with that, it also helps in digestion. So, enjoy bananas during your periods and keep those period problems at bay!
Lack of adequate potassium can lead to muscle cramping which you want to avoid when menstrual cramps are around the corner. Apples are a wonderful source of potassium. They're also naturally sweet and loaded with fiber.
Oranges are known as a top food for period cramps. Oranges contain more vitamin C than lemons, and they also contain magnesium, potassium, and vitamin D. In fact, oranges have almost as much of these nutrients as milk. A couple of oranges every day may help relieve period cramps and menstrual pain.
Avocados. Avocados are rich in anti-inflammatory fats, magnesium and potassium, which makes it a great superfood to treat period cramps.
Strawberries have anti-inflammatory properties and are good for your immune system. They will help you stay healthy and strong while your bleeding.
Other Vitamin-c rich fruits include oranges, lemon, kiwi and mangoes. Eating them regularly can reduce irregularities in periods and even prepone them.
Broccoli, kale, Brussels sprouts, and other cruciferous vegetables are good sources of fiber, calcium, and magnesium. These vegetables are also high in iron. Blood loss during your period can significantly lower your overall iron levels, so it's important to get it in your diet.
Avoid: Dairy products
This might surprise you, but dairy products like milk, cream, and cheese are some of the foods to avoid during periods. They are high in arachidonic acid which can act as a trigger for menstrual cramps.
If a hormone imbalance occurs, the endometrium develops in excess and eventually sheds by way of heavy menstrual bleeding. A number of conditions can cause hormone imbalances, including polycystic ovary syndrome (PCOS), obesity, insulin resistance and thyroid problems.
Drinking chamomile, fennel or ginger tea is an easy, natural way to relieve menstrual cramps. Plus, these herbal teas can have other benefits, like stress relief and helping with insomnia.
Eggs. Whether you like them scrambled or sunny-side up, eggs are a great way to fight PMS. Vitamin D, B6 and E have been proven to help reduce the symptoms of the cycle, and luckily, eggs are full of them!
Iron-rich foods include meat, seafood, beans, nuts, seeds and leafy green vegetables. Eating foods with lots of vitamin C like oranges, bell peppers and broccoli can help your body absorb extra iron in your diet. Also, do your best to avoid foods with processed sugar, trans-fats and starchy carbs.
Foods to avoid
These include meat, oil, sugars, and salts. In addition, coffee was found to increase cramps. “Refined sugar, common cooking oils, trans fats, dairy products, processed and red meat, refined grains, and alcohol are considered highly inflammatory foods.
Polyps and Fibroids
Uterine polyps that grow on the cervix or in the lining of the uterus can also be a factor in heavy clotting. If you're experiencing heavy bleeding, large blood clots during your period or lower back pain, it could be a uterine obstruction like a fibroid.
“When the uterus is deprived of oxygen, it releases chemicals that may trigger the pain such as prostaglandins which increases uterine contractions. This type of period pain usually occurs during the second day of your period and is termed as Dysmenorrhea,” adds the expert.
If you notice on heavy days of your period that blood seems extra-thick, and can sometimes form a jelly-like glob, these are menstrual clots, a mix of blood and tissue released from your uterus during your period. They can vary in size and color, and usually, they are nothing to worry about.