Every month, it begins the same way. Your lower back starts aching, your abdomen feels like it's staging a protest, and suddenly your hot water bag becomes your closest companion.
While painkillers can certainly help, your plate may also have a role to play.
No, there's no miracle food that can switch period cramps off overnight. But eating certain nutrient-rich foods regularly may help your body better manage inflammation, muscle contractions and hormonal fluctuations, the very things that contribute to menstrual pain.
"Menstrual cramps occur because of prostaglandins, hormone-like compounds that trigger the uterus to contract. While food isn't a replacement for medical treatment, a balanced diet rich in magnesium, antioxidants and healthy fats can help support the body's natural response to inflammation and muscle tension over time," explains Dr Mahera Valiulla.
Here are a few underrated foods worth adding to your menstrual wellness routine.
Pumpkin seeds: Tiny but mighty
Pumpkin seeds may be small, but they're packed with magnesium and zinc, two minerals that play an important role in muscle relaxation.
Magnesium, in particular, helps reduce muscle tension, while zinc may support healthy inflammatory responses. A small handful as a snack or sprinkled over yoghurt can go a long way.
Kiwi: More than just a vitamin C boost
Most of us reach for oranges when we think of vitamin C, but kiwi deserves just as much attention.
Along with antioxidants, kiwi supports iron absorption, which can be especially beneficial if you tend to experience heavy periods or feel unusually tired during your cycle.
Edamame: A hormone-friendly snack
Edamame isn't just a trendy café order.
These young soybeans contain plant compounds called isoflavones, along with protein, magnesium and fibre. Together, they may help support hormonal balance and keep you feeling fuller and more energised throughout your cycle.
Sesame seeds: A pantry staple with surprising benefits
Whether sprinkled over salads or blended into chutneys, sesame seeds offer calcium, healthy fats and magnesium.
These nutrients support healthy muscle function, making them a simple addition to everyday meals during your period.
Pineapple: Sweet with a purpose
Pineapple contains bromelain, a naturally occurring enzyme believed to have anti-inflammatory properties.
While research is still evolving, many experts believe it may help reduce muscle soreness and discomfort associated with menstrual cramps.
Plus, it's a refreshing way to stay hydrated.
Chamomile tea and fennel: Comfort in a cup
Sometimes relief comes in the form of a warm drink. Chamomile tea has long been associated with relaxation and may help calm muscle spasms, while fennel has traditionally been used to ease bloating and digestive discomfort that often accompanies periods.
Think of them as a gentle ritual rather than a quick fix.
Food is only one piece of the puzzle
While nutrition can certainly support menstrual health, it's important to remember that it works best alongside other healthy habits.
Staying hydrated, getting enough sleep, moving your body gently and managing stress can all contribute to making periods feel more manageable.
Dr Mahera Valiulla adds, "Rather than looking for one superfood, focus on building balanced meals that include healthy fats, fibre, whole grains, colourful fruits and vegetables, and magnesium-rich foods. These consistent dietary habits support overall hormonal health and may gradually reduce the severity of menstrual symptoms."