Some compare menstrual pain to a slipped disc, while others feel it resembles broken bones. These descriptions highlight how intense menstrual pain can be and how common it is. A recent study focusing on the prevalence of menstrual pain among young women revealed that 84.1% of participants experienced such discomfort. These figures highlight that more than half of the female population endures immense pain during their menstrual cycles.
Therefore, through this post, we want to share with you 6 Ayurvedic superfoods to relieve menstrual cramps naturally.
A quick note: This post by TheFitInside is just for informational purposes only. It’s not medical advice, nor should it replace professional medical guidance. Always consult your doctor, physician, or a licensed healthcare professional before making any changes to your lifestyle or diet.
List of the 6 Ayurvedic Superfoods to Fight Menstrual Pain Naturally
Ayurveda has always been an epicenter when it comes to maximizing your health. It not only helps as a cure, but also in preventing any health disorder/disease, and making your body stronger throughout. So, there are many foods for menstrual pain according to Ayurveda that can help in relieving cramps.
However, when we talk about menstrual cramps (period pain), there are certain period pain relief foods and herbs that can fight off the pain that comes because of Hormonal imbalance, PCOS, obesity, thyroid, or anxiety/stress. Let’s highlight these 6 Ayurvedic superfoods:
1. Holy Basil (Tulsi)
Referred to as a sacred herb, Tulsi is highly revered in traditional medicine. It contains a compound known as eugenol, which helps in relieving pain by acting as an analgesic. Eugenol also inhibits prostaglandin activity, leading to a reduction in menstrual cramps. Scientifically, prostaglandins are chemicals that promote inflammation and pain; blocking them reduces discomfort during periods.
According to Ayurveda, Tulsi balances “vata” and “kapha” doshas, which alleviates stress and enhances overall health. Modern research supports its anti-inflammatory and stress-relieving properties, making Tulsi a holistic remedy. Its adaptogenic qualities help the body adapt to stress, further promoting well-being.
One of the best ways to consume Tulsi is by mixing it into your tea, or you can also have it raw and fresh on an empty stomach in the morning, as it can help alleviate menstrual cramps. It remains one of the highly recommended Ayurvedic superfoods to relieve menstrual cramps naturally.
2. Fenugreek Seeds (Methi)
Regarded as a warming food in Ayurveda that also supports women’s reproductive health, Methi has numerous benefits. It helps pacify vata dosha, which is often the primary cause of cramps, bloating, and irregular flow during menstruation. Traditionally, soaked fenugreek seeds or fenugreek tea are recommended for women struggling with painful cycles.
From a scientific perspective, fenugreek seeds are rich in plant compounds like diosgenin and phytoestrogens. These help in balancing hormones and reducing prostaglandin activity, which in turn lowers the intensity of uterine contractions. In one clinical study, women who took fenugreek felt much bigger relief compared to those who didn’t. Their cramps weren’t just less intense; they didn’t last as long either. Even those annoying symptoms like fatigue, headache, nausea, and low energy improved. And the best part? Fenugreek worked without causing any side effects
Soak them overnight in water, then chew and eat them in the morning. You can also make laddoos and enjoy 1-2 of them (if you’re healthy) by mixing jaggery powder into the mixture. Regular use makes it one of the most beneficial foods for menstrual pain.
3. Fennel Seeds (Saunf)
Fennel seeds are another Ayurvedic gem for soothing menstrual discomfort. With their sweet taste (madhura rasa) and cooling energy, they work to balance both vata and pitta. This dual action not only reduces cramping but also helps calm irritability and digestive issues like bloating, which are common during periods.
Scientifically, fennel contains a compound called anethole, which acts as a natural antispasmodic. It relaxes the muscles of the uterus and reduces painful contractions. Clinical research has even shown that fennel extract can be as effective as some conventional pain relief medications for menstrual cramps, without the side effects.
People often enjoy having fennel seeds after their meals, as they aid digestion. You can also add them to your tea or grind them into a powder to incorporate into your meals. It can certainly help in relieving menstrual pain, making fennel one of the most trusted period pain relief foods.
Related: Understanding Your Menstrual Cycle!
4. Ginger (Adrak)
Ayurveda often refers to ginger as Vishvabheshaja, meaning “the universal medicine.” It boosts agni (digestive fire), reduces ama (toxins), and keeps vata in check, all of which contribute to easing period pain. Warm ginger tea is a popular home remedy that brings instant relief by enhancing circulation and calming inflammation.
Modern studies confirm that ginger contains active compounds like gingerol and shogaols. These compounds have strong anti-inflammatory and analgesic properties, which can significantly reduce pain during menstruation. In fact, several trials suggest ginger can be as effective as non-steroidal anti-inflammatory drugs (NSAIDs) in alleviating menstrual cramps.
You can prepare ginger tea for yourself, or add it while making various curries. Ginger enhances the overall flavor of the food and also helps in reducing period cramps. It is widely included in natural approaches on how to reduce period cramps naturally with Ayurveda.
5. Sesame Seeds (Til)
In Ayurveda, sesame seeds are considered ushna (warming) and grounding, which makes them an excellent choice for managing vata-related pain. They are known to strengthen shukra dhatu (reproductive tissue) and support overall vitality during the menstrual cycle. Consuming sesame seeds, whether in laddoos, roasted form, or as oil, has traditionally been advised to ease painful periods.
Scientifically, sesame seeds are packed with minerals like calcium, magnesium, and zinc, all of which help in relaxing uterine muscles and improving blood circulation. These nutrients play a direct role in reducing muscle spasms and discomfort. Regular inclusion of sesame seeds in the diet can help maintain hormonal balance as well.
One of the best ways to have sesame seeds is by making laddoos (sweet balls) with jaggery and ghee. You can also eat them roasted or add them to your smoothies or milkshakes. These tiny seeds are a powerhouse among foods for menstrual pain.
6. Turmeric (Haldi)
Turmeric, or Haridra in Ayurveda, is one of the most potent herbs for managing pain and inflammation. It helps purify the blood (rakta shodhana), reduces stagnation, and balances pitta and kapha doshas. Turmeric milk, often called “golden milk,” is a traditional remedy to ease cramps and promote restful sleep during periods.
From a modern scientific angle, turmeric owes its healing power to curcumin, a compound with strong anti-inflammatory and antioxidant properties. Curcumin works by reducing prostaglandin levels and improving circulation, thereby decreasing both pain and fatigue associated with menstruation. Research continues to highlight turmeric as a natural, safe, and effective option for women seeking alternatives to over-the-counter painkillers.
To improve absorption, it is advisable to mix turmeric with black pepper, as black pepper contains piperine, a compound that enhances the absorption of curcumin, the main active ingredient in turmeric. Consuming this mixture can help alleviate period pain. This makes turmeric one of the most effective Ayurvedic superfoods to relieve menstrual cramps.
Managing Period Cramps the Natural Ayurvedic Way!
Menstrual pain can be daunting, especially if you experience extreme discomfort. By consuming these foods and herbs, you can help your body alleviate the pain. But always remember, these are supportive measures and will only be effective if your overall diet and lifestyle are in good shape. If you are eating healthily, exercising, managing stress, and leading an active lifestyle, then these Ayurvedic recommendations will further complement your efforts to endure less discomfort during menstruation.
So, exercise regularly, go for routine checkups, maintain a balanced diet, get enough sleep, and manage stress. Incorporate these period pain relief foods into your diet to enjoy greater relief. And if you are wondering how to reduce period cramps naturally with Ayurveda, these Ayurvedic superfoods are a safe, natural, and holistic place to start.
FAQs on Menstrual Cramps and Ayurveda
1. How to ease period cramps in Ayurveda?
Ayurveda suggests balancing vata dosha with warm, nourishing foods and herbs. Consuming Ayurvedic superfoods to relieve menstrual cramps like ginger, turmeric, sesame seeds, and fennel, can naturally ease pain. Simple remedies like Tulsi tea or golden milk also work as excellent period pain relief foods.
2. What to eat during menstruation in Ayurveda?
According to Ayurveda: light, warm, and easily digestible foods are recommended. Include foods for menstrual pain, such as ginger, fennel, sesame seeds, turmeric milk, and soaked fenugreek seeds. These help reduce cramps, balance hormones, and support smooth flow during menstruation.
3. What are the 5 important things you should avoid during periods?
In Ayurveda, it is advised to avoid cold or raw foods, processed junk, excessive caffeine, very oily meals, and complete inactivity during periods. These habits aggravate vata and increase discomfort, whereas focusing on period pain relief foods helps the body feel lighter and more balanced.
4. Can Ayurvedic remedies completely cure period cramps?
Ayurveda doesn’t claim an overnight cure but helps in long-term relief. Regular intake of Ayurvedic superfoods like turmeric, ginger, fennel, and sesame, along with lifestyle changes, can significantly reduce both the intensity and frequency of cramps.
5. How to reduce period cramps naturally with Ayurveda?
The most effective way is to combine diet, lifestyle, and herbal support. Eating Ayurvedic superfoods to relieve menstrual cramps, practicing yoga, staying hydrated, and managing stress are the key steps. Over time, this holistic approach balances hormones and minimizes menstrual discomfort.
