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menstrual cycle

Diet Chart For Period Cramps

  • 4.7 (7 Votes)
  • 71744 views

With menstrual cycle come period cramps. While menstruation is incomplete without it, here is a period diet chart to help you deal with the period pain.

Weakness during periods is not uncommon especially during the first and second days. Many women find themselves feeling fatigued very soon and this is mostly due to the hormonal change and loss of blood. It is important to go easy on these days but the right foods can certainly give you more energy and nutrition to your body. 

The best way to keep your energy levels up during periods is to eat foods which give you natural sugars such as bananas, dates, grapes, mangoes, etc. Apart from these foods, whole grains like oats, jowar, ragi, brown rice also help provide a great deal of energy. Sprouts and salads should also be a part of your diet.

Foods to beat menstrual pain and cramps: 

Foods which increase the alkalinity in the body are the best to keep the pain away. Include foods like fruits, lemons, dried fruits like anjeer, raisins, prunes, nuts, salads, veggies and veg juices/coconut water.

Period Diet Chart, Menstrual Cycle

Sample diet during periods:

  • Morning: fruits + dried fruits
  • Mid morning: brown rice poha/oats upma/idli/dosa
  • Lunch: salads + 1 jowar/ragi roti/ 1 cup brown rice + veggies+ dal
  • Mid noon: nuts
  • Evening: sprouts/chana chaat
  • Dinner: soup + salad + veggies.

Make sure you drink enough water throughout the day to keep yourself hydrated. Water also helps relieve pain.

Dr. Sailaja Vuppu

About The Author

IVF & Infertility Specialist, Gynecologic Surgeon Dr. Sailaja Vuppu
Vijayawada

Dr Sailaja Vuppu is an acclaimed Gynaecologist and Infertility Specialist in Sri Ramachandra Nagar, Vijayawada. She has completed 10 years on working as a gynaecologist and infertility specialist. Dr Sailaja Vuppu is right now practising at Rainbow Super Speciality Hospital for Women and Children. Her fields of expertise are Hysterectomy (Abdominal/Vaginal), Intracytoplasmic Sperm Injection (ICSI), Intrauterine Insemination (IUI), In-Vitro Fertilization (IVF) and so on. Find her contact details on www.elawoman.com

SOURCES AND REFERENCES:

  1. Eight natural remedies to prepone your periods periods, Elawoman - 2017

7 Comments

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Archana Payal

I don't have any cramps during my cycles, Is it safe?

Oct. 12, 2018, 9:34 p.m. 5.0

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Yashika Mehta

I was hoping for more information like what to avoid during periods. But good diet plan indeed.

Oct. 12, 2018, 10:40 a.m. 5.0

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Banira Shaeb

Having fruits and nuts on regular basis can reduce your cramps. Healthy diet avoids blood clots and lets you have smooth discharge.

Oct. 8, 2018, 8:45 a.m. 5.0

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Akanksha Merchant

I use hot water bags during my mensurational cramps. I have a lot of relief after that. Let's see having this diet plan works or not.

Sept. 30, 2018, 9:48 a.m. 4.5

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Tanisha Raghav

I have very irregular cramps, sometimes vulnerable and sometimes not. Should I have this diet plan every month?

Aug. 18, 2018, 6:23 a.m. 4.5

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Jeevika Kohli

I have personally experienced that if you regularly take mild boiled water, your cramps will ultimately be reduced with the passage of time. Cold water and cold drinks can certainly get you more severe cramps.

Oct. 31, 2017, 4:51 p.m. 4.5

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Lesley Rae

Sometimes the body reacts differently to different foods based on the type. So, you should consult a dietitian to give you menstrual cramp specific diet chart.

March 15, 2017, 4:18 p.m. 4.5

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