What can I eat to relieve menstrual cramps?

Menstruation is a normal physiological phase for women. During this period, many women commonly experience lower abdominal pain, which may radiate to the sacral and lumbar regions—and even extend to the thighs and feet. In addition to lower abdominal discomfort, systemic symptoms may also occur, such as breast tenderness, chest tightness, irritability, palpitations, insomnia, headache, dizziness, nausea, vomiting, cold extremities, gastric pain, and diarrhea. So, what foods can help alleviate menstrual cramps? Below, we address this question.

Foods That May Help Alleviate Menstrual Cramps

1. Brown Sugar

According to Traditional Chinese Medicine (TCM), brown sugar helps replenish qi and nourish blood, strengthens the spleen and warms the stomach, dispels wind and cold, and promotes blood circulation while resolving stasis—thereby supporting smooth menstruation. It warms the body, boosts energy, invigorates qi and blood flow, accelerates circulation, and facilitates more effortless menstrual discharge. If fatigue or pallor persists after menstruation, drinking one cup of brown sugar water (approximately 20% concentration) before lunch daily may be beneficial.

2. Durian

While durian’s strong aroma divides opinions—some love it, others dislike it—it offers notable benefits for relieving menstrual pain. Its properties include promoting blood circulation and resolving stasis, effectively easing discomfort. It is especially suitable for women experiencing dysmenorrhea, particularly those with a constitutionally cold body.

3. Dong Quai (Angelica sinensis)

Dong quai is a commonly used traditional Chinese herb. Ancient medical texts document its efficacy in regulating menstruation, activating blood circulation, and nourishing blood—making it frequently prescribed for gynecological conditions. It helps regulate menstrual cycles and nourish liver blood, and has shown favorable effects in reducing melasma and age spots. Taking dong quai before menstruation may help reduce dysmenorrhea symptoms. After menstruation ends, preparing a chicken stew with dong quai—and adding goji berries and red dates—can enhance blood replenishment.

4. Apples

A single apple contains over 30 mg of flavonoids, approximately 15% carbohydrates and pectin, as well as abundant vitamins A, C, and E, potassium, and antioxidants. Flavonoids help regulate blood lipid levels, reduce blood viscosity, and improve serum lipid profiles; they also dilate blood vessels and relieve spasms. Furthermore, apples contain natural sugars along with lithium, bromine, zinc, and magnesium—all of which contribute to calming and sedative effects. Apples are thus effective in alleviating menstrual abdominal pain.

The above outlines several dietary options that may help ease menstrual cramps. We hope this information proves helpful to you.