You think we’d be used to it by now. Yet every month, many of us find ourselves feeling helpless at the mercy of cramps, nausea, bloating, mood swings, fatigue, and other various period pains.

Instead of relying on over the counter meds – or let’s face it, just giving up all together, we’ve compiled a list of some of our favorite natural food remedies that can help ease heavy, painful periods.



Ginger in any form, especially tea, has been shown to reduce pain as effectively as ibuprofen.  Chamomile tea is another soothing way to ease gas and pain.


Any foods rich in Omega-3s are excellent sources of pain relief which are full of anti-inflammatory fats.  Oily fish like salmon, trout, and sardines as well as nuts like walnuts and flaxseed canS reduce cramping and bloating.  Even eggs, with B6, D, and E vitamins can fight off PMS symptoms.


As for bloating, drinking more water than your daily routine will actually prevent water retention.

Iron Rich Foods

Proteins like fish, lentils, and leafy veggies can help you boost your energy and replace iron lost during period blood flow.


Green leafy vegetables like kale, spinach, and broccoli are all high in mineral magnesium.  The darker green, the better as natural anti-cramping foods.


Bananas, fresh pineapple, and kiwi can make a delicious smoothie full of good enzymes, vitamin B6, and potassium to reduce cramping and bloating. Blueberries and blackberries also help to balance out hormonal  changes.

Dark Chocolate

Saving the best tip for last…dark chocolate!  Lower in sugar than milk chocolate, it’s the rich and tasty natural food which is a great source of magnesium to help block pain from menstrual cramps.


If you are challenged by PMS symptoms and looking for additional support for your cycle, our team of Functional Medicine practitioners and clinical nutrition experts can help.

Through Functional Medicine, you can regulate your period, establish hormonal balance, and discover the exact nutrients your body needs to thrive during every stage of your cycle.

We offer a variety of natural and customized treatments to help create balance for your body during your period. Click the button below to schedule an appointment.

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