Unlock These 12 Surprising Foods That Nutritionists Swear By to Crush Period Cramps Fast!

Estrogen dominance and poor estrogen detoxification can contribute to endometriosis and dysmenorrhea (a.k.a. painful period cramps), says Morgan Goodstadt, RD, the founder of Good Nutrition.

“Broccoli and Brussels sprouts contain antioxidants and nutrients that help the liver detoxify excess estrogen. They are also high-fiber foods, which support estrogen clearance and elimination through the bowels,” she adds.

Staying regular, which these veggies could help with, is super important for moving excess estrogen out of the body and supporting your gut too.

Fermented foods such as kefir, kimchi, kombucha, pickled vegetables, sauerkraut, and yogurt contain probiotics that help keep your gut healthy, says Magier, which is important for estrogen balance and period pain. The good bacteria from fermented foods can balance your gut microbiome and regulate estrogen metabolism and elimination.

In addition, low calcium intake can increase muscle contractions and cramping, so add fermented dairy to your diet for max relief.

Prostaglandins are primarily made from omega-6 fatty acids, which are naturally inflammatory, says Goodstadt. “For optimal health, we want to consume a good ratio of omega-3 to omega-6 fatty acids,” she says. One way to do that? Consuming lots of omega-3-rich foods like salmon and sardines. (Yum!)

Flaxseeds are one of Goodstadt’s all-time favorite foods for hormone health in general. “Not only are they a great source of fiber and healthy omega-3 fats, but they also contain compounds called lignans, which can bind to and detoxify excess estrogen,” she says.

Ginger can lower the intensity of period cramps and pain, according to a 2022 review. But more research still has to be done. It has potent anti-inflammatory properties, and can also help soothe the stomach and reduce nausea, another common PMS symptom. Enjoy it as a spice in a dish or add slices to a steaming mug of tea!

Spinach and Swiss chard are full of anti-inflammatory compounds, fiber, manganese, and vitamin E, per Magier. “Adequate fiber intake is important for reducing PMS symptoms because it helps keep the gut microbiome healthy and supports normal estrogen metabolism,” she says. Vitamin E can tone down prostaglandins production, and low manganese levels are associated with more severe pain during menstruation.

Nuts are a healthy source of minerals and unsaturated fats, explains Magier. In particular, walnuts are great sources of anti-inflammatory omega-3 fatty acids, which can help lower prostaglandin production and combat period cramps. Almonds and cashews pack a ton of magnesium, which is associated with less period pain.

Peppermint contains the active ingredient menthol, which has been shown to relieve pain. It can reduce the duration and severity of pain associated with periods, according to a 2025 review on the effects of peppermint on menstrual disorders.

“Pumpkin seeds are one of my favorite high-magnesium foods, making them excellent for reducing period cramps,” says Goodstadt.

Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and is also a hormone modulator and pain reliever. It has been found to address some of the root causes of period pain, including estrogen dominance and endometriosis, per a 2020 study published in the International Journal of Molecular Medicine.