Table of ContentsView AllTable of ContentsFoods to EatFoods to AvoidOther Tips
Table of ContentsView All
View All
Table of Contents
Foods to Eat
Foods to Avoid
Other Tips
Foods to eat on your period—such as high-fiber fruits, leafy greens, and dark chocolate—can help manage symptoms like bloating, cramping, back pain, and fatigue. Certain drinks may also be helpful, like peppermint tea to ease cramps and kombucha to reduce gastrointestinal symptoms.
While some foods can lessen these symptoms, others may make them worse. Foods high in salt, sugar, and spices can intensify some period symptoms. Making changes to your diet during yourperiodmay reduce your symptoms while also satisfying cravings.
EMS-FORSTER-PRODUCTIONS / Getty Images
Certain foods, including fruit and fish, can reduce menstruation discomfort. Eating foods withvitamin Eandcalciummay also improve pain and energy levels.
Fruit
Fruits, likewatermelon, are rich in water andfiber, which may ease period symptoms and keep you hydrated throughout your cycle. High-fiber foods help preventconstipationand regulate the digestive tract.
Research shows eating a vegetarian diet rich in fruits and vegetables may lead to fewer cramps and less abdominal pain during your period.
Leafy Greens
Leafy greens, like spinach and kale, are rich in fiber,iron, and calcium. If you experience very heavy periods, it is important to choose foods with iron.Low iron levelsmay cause fatigue, aches, and pains.
Ginger
Ginger’santi-inflammatory effects may improvepremenstrual syndrome(PMS) and period symptoms.One study shows that consuming ginger may improve the physical and mental symptoms of PMS.Brew a cup of ginger tea or take a ginger supplement before and during your period.
Chicken
Fish
Fishis rich inomega-3 fatty acids, iron, and protein, which may improve mood and reducedepression. This can be helpful for those who experience mood changes, depression, or anxiety before or during their periods.
Dark Chocolate
The iron andmagnesiumindark chocolatemay improve menstrual pain. People with low magnesium levels are at an increased risk of PMS symptoms like headaches, bloating, and cramps.
Turmeric
Turmericis a spice known for its anti-inflammatory properties. The main compound in turmeric is curcumin. Research found that taking curcumin before your period may improve PMS symptoms like cramping and bloating.
Nuts
Like fish, nuts are rich in omega-3 fatty acids and protein.They also contain vitamins and minerals like magnesium. Consider incorporating nuts into your diet before and during your period.
Flaxseed Oil
Flaxseedscontain omega-3 fatty acids, which may improve period pain, andflaxseed oilcan improve constipation. It’s common to experience gastrointestinal symptoms like constipation and diarrhea during your period.
Quinoa
Quinoais rich in protein and contains nine essential amino acids. A high-protein diet can improve food cravings before and during your period. Quinoa also contains iron and magnesium to ease period symptoms like headaches and fatigue.
Whole Grains
Whole grains are a great choice during your period because they provide steady energy and help regulate blood sugar levels. They are rich in fiber, which can support digestion and reduce bloating. Whole grains also contain essential vitamins and minerals, such as B vitamins and magnesium, which can help ease menstrual cramps.
In addition to quinoa, other whole grains include brown rice, whole wheat, farro, and oats.
Lentils and Beans
Lentilsand beans contain iron and protein to improve period discomfort. A high-protein diet can help you feel fuller longer while reducing cravings for sugary foods.
Yogurt
Many types ofyogurtcontainprobiotics, live bacteria, and yeasts known to improve gut health and digestion. Consuming probiotics before and during your period may relieve pain and improve your mood.
Eggs
Eggs may be beneficial for people with PMS and period pain due to their magnesium and calcium content, which can help reduce menstrual cramps and pain.
However, studies on the effects of eggs on menstrual pain have shown inconsistent results, partly due to the limited number of studies on this topic. More research is needed to confirm their role in managing period pain.
Tofu
Tofu is afermented foodrich in protein, iron, calcium, and magnesium. Fermented foods like tofu, tempeh, kefir, and sauerkraut may improve gastrointestinal symptoms, but more research is needed.
Water
Drinking water can reduce PMS symptoms like bloating and constipation. A study found that drinking more water during your period may reduce period pain and lower the need for medication likeAdvil or Motrin (ibuprofen).
Peppermint Tea
Peppermint teais a soothing drink any time of the month but may be especially helpful during your period. Research shows drinking peppermint tea before your period may improve PMS symptoms, including cramps, diarrhea, and nausea.
Kombucha
Kombuchais a fermented drink that contains probiotics, which are known to improve gastrointestinal symptoms like constipation and diarrhea.
Can Certain Foods Make My Period End Faster?It is unclear if certain foods can decrease the number of bleeding days and make your period end faster. A study found that people who consumed myrtle fruit syrup before and during their periods experienced fewer symptoms and days of bleeding.More research is needed to determine if food can impact your period length.
Can Certain Foods Make My Period End Faster?
It is unclear if certain foods can decrease the number of bleeding days and make your period end faster. A study found that people who consumed myrtle fruit syrup before and during their periods experienced fewer symptoms and days of bleeding.More research is needed to determine if food can impact your period length.
Some foodscan make period symptoms worse. Foods that contain high amounts of salt and sugar may make you feel worse during your period.
Salt
A diet rich in salt and processed foods may lead towater retention. Salt can make period bloating worse. However, lowering the amount of salt you eat during your period may reduce the risk of bloating.
Sugar
You may find yourselfcraving sweetsbefore your period. Indulge in your favorites, but moderation is key. Eating sugary foods causes your blood sugar to spike and then fall. It may also make food cravings feel more intense. A study found that when people chose a low-carbohydrate, low-sugar diet, their food cravings were reduced significantly.
Red Meat
Eatingred meatmay contribute to the risk of pain around your period. Research found that eating large amounts of red meat may raise the risk ofendometriosis, a chronic disorder that causes significant period pain.
Spicy Foods
Spicy foods may cause abdominal distress. Spicy foods made with hot spices often contain capsaicin. Capsaicin is irritating to the stomach lining and may lead toheartburnordiarrhea. This can make period-related diarrhea worse.
Highly Processed Foods
Highly processed foodsare often high in salt, fat, and sugar. They may lead to worsened period symptoms. Research shows that calorie-dense snack foods may contribute to food cravings and period discomfort.
Any Foods You Don’t Tolerate Well
If you have noticed that your body does not tolerate certain foods well, it’s best to skip them before and during your period. Any foods that cause constipation, diarrhea, or nausea could make you feel worse while you are experiencing PMS and your period.
Coffee
Drinking too muchcaffeinated coffeemay worsen period symptoms like anxiety. Coffee may also contribute to diarrhea and other gastrointestinal symptoms.If you start your day with coffee, it is likely OK to continue that in moderation.
Alcohol
Alcoholis a dehydrating drink and may not be the best choice during your period.Dehydrationleads to headaches and bloating. Side effects of drinking alcohol may include nausea, diarrhea, and headaches.
Are Food Cravings Normal During Your Period?
Other Tips for Period Pain Relief
Consider incorporating the following tips into your daily routine during the week before and during your period to ease symptoms:
Summary
Menstrual periods often cause uncomfortable symptoms like cramping, bloating, diarrhea, fatigue, and back pain. Certain foods, like fruits, vegetables, chicken, fish, ginger, eggs, and yogurt, may improve symptoms. Helpful drinks during your period include water, peppermint tea, and kombucha.
Plan to avoid or use moderation with foods that can worsen period symptoms. These include foods rich in sugar and salt, red meat, and processed foods. To ease period pain, engage in daily physical activity, practice stress management, and focus on getting good sleep.
26 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bajalan Z, Alimoradi Z, Moafi F.Nutrition as a potential factor of primary dysmenorrhea: A systematic review of observational studies.Gynecol Obstet Invest. 2019;84(3):209-224. doi:10.1159/000495408Najafi N, Khalkhali H, Moghaddam Tabrizi F, et al.Major dietary patterns in relation to menstrual pain: a nested case control study.BMC Womens Health. 2018;18(1):69. doi:10.1186/s12905-018-0558-4Fernández-Martínez E, Onieva-Zafra MD, Parra-Fernández ML.Lifestyle and prevalence of dysmenorrhea among Spanish female university students.PLoS One. 2018;13(8):e0201894. doi:10.1371/journal.pone.0201894National Heart, Lung, & Blood Institute.Anemia - Iron-deficiency anemia.Sharifzadeh F, Kashanian M, Koohpayehzadeh J, et al.A comparison between the effects of ginger, pyridoxine (vitamin B6) and placebo for the treatment of the first trimester nausea and vomiting of pregnancy (NVP).J Matern Fetal Neonatal Med. 2018;31(19):2509-2514. doi:10.1080/14767058.2017.1344965Khayat S, Kheirkhah M, Behboodi Moghadam Z, Fanaei H, Kasaeian A, Javadimehr M.Effect of treatment with ginger on the severity of premenstrual syndrome symptoms.ISRN Obstet Gynecol. 2014;2014:792708. doi:10.1155/2014/792708Bowen J, Brindal E, James-Martin G, Noakes M.Randomized trial of a high protein, partial meal replacement program with or without alternate day fasting: Similar effects on weight loss, retention status, nutritional, metabolic, and behavioral outcomes.Nutrients. 2018;10(9):1145. doi:10.3390/nu10091145Grosso G, Galvano F, Marventano S, et al.Omega-3 fatty acids and depression: scientific evidence and biological mechanisms.Oxid Med Cell Longev. 2014;2014:313570. doi:10.1155/2014/313570Saeedian Kia A, Amani R, Cheraghian B.The association between the risk of premenstrual syndrome and vitamin D, calcium, and magnesium status among university students.Health Promot Perspect. 2015;5(3):225-230. doi:10.15171/hpp.2015.027Khayat S, Fanaei H, Kheirkhah M, et al.Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial.Complement Ther Med. 2015;23(3):318-324. doi:10.1016/j.ctim.2015.04.001Ma J, Sun J, Bai H, et al.Influence of flax seeds on the gut microbiota of elderly patients with constipation.J Multidiscip Healthc. 2022;15:2407-2418. doi:10.2147/JMDH.S379708Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS.Nutritional and functional new perspectives and potential health benefits of quinoa and chia seeds.Antioxidants (Basel). 2023;12(7):1413. doi:10.3390/antiox12071413Esmaeilpour M, Ghasemian S, Alizadeh M.Diets enriched with whole grains reduce premenstrual syndrome scores in nurses: an open-label parallel randomised controlled trial.BJN. 2019 Apr;121(9):992-1001. doi:10.1017/S0007114519000333Zakaria IA, Mohammed Zain NA, Teik CK, et al.The role of probiotics in improving menstrual health in women with primary dysmenorrhoea: A randomized, double-blind, placebo-controlled trial (the PERIOD study).Womens Health (Lond). 2024;20:17455057241234524. doi:10.1177/17455057241234524Dimidi E, Cox SR, Rossi M, Whelan K.Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.Nutrients. 2019;11(8):1806. doi:10.3390/nu11081806Torkan B, Mousavi M, Dehghani S, et al.The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.BMC Womens Health. 2021;21(1):40. doi:10.1186/s12905-021-01184-wMasoumi SZ, Asl HR, Poorolajal J, Panah MH, Oliaei SR.Evaluation of mint efficacy regarding dysmenorrhea in comparison with mefenamic acid.Iran J Nurs Midwifery Res. 2016;21(4):363-367. doi:10.4103/1735-9066.185574Qaraaty M, Kamali SH, Dabaghian FH, et al.Effect of myrtle fruit syrup on abnormal uterine bleeding: a randomized double-blind, placebo-controlled pilot study.Daru. 2014;22(1):45. doi:10.1186/2008-2231-22-45Peng AW, Juraschek SP, Appel LJ, Miller ER 3rd, Mueller NT.Effects of the DASH diet and sodium intake on bloating: Results rrom the DASH-sodium trial.Am J Gastroenterol. 2019;114(7):1109-1115. doi:10.14309/ajg.0000000000000283Anguah KO, Syed-Abdul MM, Hu Q, et al.Changes in food cravings and eating behavior after a dietary carbohydrate restriction intervention trial.Nutrients. 2019;12(1):52. doi:10.3390/nu12010052Arab A, Karimi E, Vingrys K, Kelishadi MR, Mehrabani S, Askari G.Food groups and nutrients consumption and risk of endometriosis: a systematic review and meta-analysis of observational studies.Nutr J. 2022;21(1):58. doi:10.1186/s12937-022-00812-xPoison Control.Capsaicin: When the chili is too hot.Michigan Medicine.Energy drinks, caffeine and your digestion.Johns Hopkins Medicine.Hangover headache.Qaraaty M, Kamali SH, Dabaghian FH, et al.Effect of myrtle fruit syrup on abnormal uterine bleeding: a randomized double-blind, placebo-controlled pilot study.Daru. 2014;22(1):45. doi:10.1186/2008-2231-22-45Office on Women’s Health.Premenstrual syndrome (PMS).
26 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bajalan Z, Alimoradi Z, Moafi F.Nutrition as a potential factor of primary dysmenorrhea: A systematic review of observational studies.Gynecol Obstet Invest. 2019;84(3):209-224. doi:10.1159/000495408Najafi N, Khalkhali H, Moghaddam Tabrizi F, et al.Major dietary patterns in relation to menstrual pain: a nested case control study.BMC Womens Health. 2018;18(1):69. doi:10.1186/s12905-018-0558-4Fernández-Martínez E, Onieva-Zafra MD, Parra-Fernández ML.Lifestyle and prevalence of dysmenorrhea among Spanish female university students.PLoS One. 2018;13(8):e0201894. doi:10.1371/journal.pone.0201894National Heart, Lung, & Blood Institute.Anemia - Iron-deficiency anemia.Sharifzadeh F, Kashanian M, Koohpayehzadeh J, et al.A comparison between the effects of ginger, pyridoxine (vitamin B6) and placebo for the treatment of the first trimester nausea and vomiting of pregnancy (NVP).J Matern Fetal Neonatal Med. 2018;31(19):2509-2514. doi:10.1080/14767058.2017.1344965Khayat S, Kheirkhah M, Behboodi Moghadam Z, Fanaei H, Kasaeian A, Javadimehr M.Effect of treatment with ginger on the severity of premenstrual syndrome symptoms.ISRN Obstet Gynecol. 2014;2014:792708. doi:10.1155/2014/792708Bowen J, Brindal E, James-Martin G, Noakes M.Randomized trial of a high protein, partial meal replacement program with or without alternate day fasting: Similar effects on weight loss, retention status, nutritional, metabolic, and behavioral outcomes.Nutrients. 2018;10(9):1145. doi:10.3390/nu10091145Grosso G, Galvano F, Marventano S, et al.Omega-3 fatty acids and depression: scientific evidence and biological mechanisms.Oxid Med Cell Longev. 2014;2014:313570. doi:10.1155/2014/313570Saeedian Kia A, Amani R, Cheraghian B.The association between the risk of premenstrual syndrome and vitamin D, calcium, and magnesium status among university students.Health Promot Perspect. 2015;5(3):225-230. doi:10.15171/hpp.2015.027Khayat S, Fanaei H, Kheirkhah M, et al.Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial.Complement Ther Med. 2015;23(3):318-324. doi:10.1016/j.ctim.2015.04.001Ma J, Sun J, Bai H, et al.Influence of flax seeds on the gut microbiota of elderly patients with constipation.J Multidiscip Healthc. 2022;15:2407-2418. doi:10.2147/JMDH.S379708Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS.Nutritional and functional new perspectives and potential health benefits of quinoa and chia seeds.Antioxidants (Basel). 2023;12(7):1413. doi:10.3390/antiox12071413Esmaeilpour M, Ghasemian S, Alizadeh M.Diets enriched with whole grains reduce premenstrual syndrome scores in nurses: an open-label parallel randomised controlled trial.BJN. 2019 Apr;121(9):992-1001. doi:10.1017/S0007114519000333Zakaria IA, Mohammed Zain NA, Teik CK, et al.The role of probiotics in improving menstrual health in women with primary dysmenorrhoea: A randomized, double-blind, placebo-controlled trial (the PERIOD study).Womens Health (Lond). 2024;20:17455057241234524. doi:10.1177/17455057241234524Dimidi E, Cox SR, Rossi M, Whelan K.Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.Nutrients. 2019;11(8):1806. doi:10.3390/nu11081806Torkan B, Mousavi M, Dehghani S, et al.The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.BMC Womens Health. 2021;21(1):40. doi:10.1186/s12905-021-01184-wMasoumi SZ, Asl HR, Poorolajal J, Panah MH, Oliaei SR.Evaluation of mint efficacy regarding dysmenorrhea in comparison with mefenamic acid.Iran J Nurs Midwifery Res. 2016;21(4):363-367. doi:10.4103/1735-9066.185574Qaraaty M, Kamali SH, Dabaghian FH, et al.Effect of myrtle fruit syrup on abnormal uterine bleeding: a randomized double-blind, placebo-controlled pilot study.Daru. 2014;22(1):45. doi:10.1186/2008-2231-22-45Peng AW, Juraschek SP, Appel LJ, Miller ER 3rd, Mueller NT.Effects of the DASH diet and sodium intake on bloating: Results rrom the DASH-sodium trial.Am J Gastroenterol. 2019;114(7):1109-1115. doi:10.14309/ajg.0000000000000283Anguah KO, Syed-Abdul MM, Hu Q, et al.Changes in food cravings and eating behavior after a dietary carbohydrate restriction intervention trial.Nutrients. 2019;12(1):52. doi:10.3390/nu12010052Arab A, Karimi E, Vingrys K, Kelishadi MR, Mehrabani S, Askari G.Food groups and nutrients consumption and risk of endometriosis: a systematic review and meta-analysis of observational studies.Nutr J. 2022;21(1):58. doi:10.1186/s12937-022-00812-xPoison Control.Capsaicin: When the chili is too hot.Michigan Medicine.Energy drinks, caffeine and your digestion.Johns Hopkins Medicine.Hangover headache.Qaraaty M, Kamali SH, Dabaghian FH, et al.Effect of myrtle fruit syrup on abnormal uterine bleeding: a randomized double-blind, placebo-controlled pilot study.Daru. 2014;22(1):45. doi:10.1186/2008-2231-22-45Office on Women’s Health.Premenstrual syndrome (PMS).
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Bajalan Z, Alimoradi Z, Moafi F.Nutrition as a potential factor of primary dysmenorrhea: A systematic review of observational studies.Gynecol Obstet Invest. 2019;84(3):209-224. doi:10.1159/000495408Najafi N, Khalkhali H, Moghaddam Tabrizi F, et al.Major dietary patterns in relation to menstrual pain: a nested case control study.BMC Womens Health. 2018;18(1):69. doi:10.1186/s12905-018-0558-4Fernández-Martínez E, Onieva-Zafra MD, Parra-Fernández ML.Lifestyle and prevalence of dysmenorrhea among Spanish female university students.PLoS One. 2018;13(8):e0201894. doi:10.1371/journal.pone.0201894National Heart, Lung, & Blood Institute.Anemia - Iron-deficiency anemia.Sharifzadeh F, Kashanian M, Koohpayehzadeh J, et al.A comparison between the effects of ginger, pyridoxine (vitamin B6) and placebo for the treatment of the first trimester nausea and vomiting of pregnancy (NVP).J Matern Fetal Neonatal Med. 2018;31(19):2509-2514. doi:10.1080/14767058.2017.1344965Khayat S, Kheirkhah M, Behboodi Moghadam Z, Fanaei H, Kasaeian A, Javadimehr M.Effect of treatment with ginger on the severity of premenstrual syndrome symptoms.ISRN Obstet Gynecol. 2014;2014:792708. doi:10.1155/2014/792708Bowen J, Brindal E, James-Martin G, Noakes M.Randomized trial of a high protein, partial meal replacement program with or without alternate day fasting: Similar effects on weight loss, retention status, nutritional, metabolic, and behavioral outcomes.Nutrients. 2018;10(9):1145. doi:10.3390/nu10091145Grosso G, Galvano F, Marventano S, et al.Omega-3 fatty acids and depression: scientific evidence and biological mechanisms.Oxid Med Cell Longev. 2014;2014:313570. doi:10.1155/2014/313570Saeedian Kia A, Amani R, Cheraghian B.The association between the risk of premenstrual syndrome and vitamin D, calcium, and magnesium status among university students.Health Promot Perspect. 2015;5(3):225-230. doi:10.15171/hpp.2015.027Khayat S, Fanaei H, Kheirkhah M, et al.Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial.Complement Ther Med. 2015;23(3):318-324. doi:10.1016/j.ctim.2015.04.001Ma J, Sun J, Bai H, et al.Influence of flax seeds on the gut microbiota of elderly patients with constipation.J Multidiscip Healthc. 2022;15:2407-2418. doi:10.2147/JMDH.S379708Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS.Nutritional and functional new perspectives and potential health benefits of quinoa and chia seeds.Antioxidants (Basel). 2023;12(7):1413. doi:10.3390/antiox12071413Esmaeilpour M, Ghasemian S, Alizadeh M.Diets enriched with whole grains reduce premenstrual syndrome scores in nurses: an open-label parallel randomised controlled trial.BJN. 2019 Apr;121(9):992-1001. doi:10.1017/S0007114519000333Zakaria IA, Mohammed Zain NA, Teik CK, et al.The role of probiotics in improving menstrual health in women with primary dysmenorrhoea: A randomized, double-blind, placebo-controlled trial (the PERIOD study).Womens Health (Lond). 2024;20:17455057241234524. doi:10.1177/17455057241234524Dimidi E, Cox SR, Rossi M, Whelan K.Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.Nutrients. 2019;11(8):1806. doi:10.3390/nu11081806Torkan B, Mousavi M, Dehghani S, et al.The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.BMC Womens Health. 2021;21(1):40. doi:10.1186/s12905-021-01184-wMasoumi SZ, Asl HR, Poorolajal J, Panah MH, Oliaei SR.Evaluation of mint efficacy regarding dysmenorrhea in comparison with mefenamic acid.Iran J Nurs Midwifery Res. 2016;21(4):363-367. doi:10.4103/1735-9066.185574Qaraaty M, Kamali SH, Dabaghian FH, et al.Effect of myrtle fruit syrup on abnormal uterine bleeding: a randomized double-blind, placebo-controlled pilot study.Daru. 2014;22(1):45. doi:10.1186/2008-2231-22-45Peng AW, Juraschek SP, Appel LJ, Miller ER 3rd, Mueller NT.Effects of the DASH diet and sodium intake on bloating: Results rrom the DASH-sodium trial.Am J Gastroenterol. 2019;114(7):1109-1115. doi:10.14309/ajg.0000000000000283Anguah KO, Syed-Abdul MM, Hu Q, et al.Changes in food cravings and eating behavior after a dietary carbohydrate restriction intervention trial.Nutrients. 2019;12(1):52. doi:10.3390/nu12010052Arab A, Karimi E, Vingrys K, Kelishadi MR, Mehrabani S, Askari G.Food groups and nutrients consumption and risk of endometriosis: a systematic review and meta-analysis of observational studies.Nutr J. 2022;21(1):58. doi:10.1186/s12937-022-00812-xPoison Control.Capsaicin: When the chili is too hot.Michigan Medicine.Energy drinks, caffeine and your digestion.Johns Hopkins Medicine.Hangover headache.Qaraaty M, Kamali SH, Dabaghian FH, et al.Effect of myrtle fruit syrup on abnormal uterine bleeding: a randomized double-blind, placebo-controlled pilot study.Daru. 2014;22(1):45. doi:10.1186/2008-2231-22-45Office on Women’s Health.Premenstrual syndrome (PMS).
Bajalan Z, Alimoradi Z, Moafi F.Nutrition as a potential factor of primary dysmenorrhea: A systematic review of observational studies.Gynecol Obstet Invest. 2019;84(3):209-224. doi:10.1159/000495408
Najafi N, Khalkhali H, Moghaddam Tabrizi F, et al.Major dietary patterns in relation to menstrual pain: a nested case control study.BMC Womens Health. 2018;18(1):69. doi:10.1186/s12905-018-0558-4
Fernández-Martínez E, Onieva-Zafra MD, Parra-Fernández ML.Lifestyle and prevalence of dysmenorrhea among Spanish female university students.PLoS One. 2018;13(8):e0201894. doi:10.1371/journal.pone.0201894
National Heart, Lung, & Blood Institute.Anemia - Iron-deficiency anemia.
Sharifzadeh F, Kashanian M, Koohpayehzadeh J, et al.A comparison between the effects of ginger, pyridoxine (vitamin B6) and placebo for the treatment of the first trimester nausea and vomiting of pregnancy (NVP).J Matern Fetal Neonatal Med. 2018;31(19):2509-2514. doi:10.1080/14767058.2017.1344965
Khayat S, Kheirkhah M, Behboodi Moghadam Z, Fanaei H, Kasaeian A, Javadimehr M.Effect of treatment with ginger on the severity of premenstrual syndrome symptoms.ISRN Obstet Gynecol. 2014;2014:792708. doi:10.1155/2014/792708
Bowen J, Brindal E, James-Martin G, Noakes M.Randomized trial of a high protein, partial meal replacement program with or without alternate day fasting: Similar effects on weight loss, retention status, nutritional, metabolic, and behavioral outcomes.Nutrients. 2018;10(9):1145. doi:10.3390/nu10091145
Saeedian Kia A, Amani R, Cheraghian B.The association between the risk of premenstrual syndrome and vitamin D, calcium, and magnesium status among university students.Health Promot Perspect. 2015;5(3):225-230. doi:10.15171/hpp.2015.027
Khayat S, Fanaei H, Kheirkhah M, et al.Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial.Complement Ther Med. 2015;23(3):318-324. doi:10.1016/j.ctim.2015.04.001
Ma J, Sun J, Bai H, et al.Influence of flax seeds on the gut microbiota of elderly patients with constipation.J Multidiscip Healthc. 2022;15:2407-2418. doi:10.2147/JMDH.S379708
Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS.Nutritional and functional new perspectives and potential health benefits of quinoa and chia seeds.Antioxidants (Basel). 2023;12(7):1413. doi:10.3390/antiox12071413
Esmaeilpour M, Ghasemian S, Alizadeh M.Diets enriched with whole grains reduce premenstrual syndrome scores in nurses: an open-label parallel randomised controlled trial.BJN. 2019 Apr;121(9):992-1001. doi:10.1017/S0007114519000333
Zakaria IA, Mohammed Zain NA, Teik CK, et al.The role of probiotics in improving menstrual health in women with primary dysmenorrhoea: A randomized, double-blind, placebo-controlled trial (the PERIOD study).Womens Health (Lond). 2024;20:17455057241234524. doi:10.1177/17455057241234524
Dimidi E, Cox SR, Rossi M, Whelan K.Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease.Nutrients. 2019;11(8):1806. doi:10.3390/nu11081806
Torkan B, Mousavi M, Dehghani S, et al.The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.BMC Womens Health. 2021;21(1):40. doi:10.1186/s12905-021-01184-w
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