In India, we often hear “Bas, thoda dard toh periods mein hota hi hai” (Oh, a little period pain is normal). But for many of us, period pain is anything but normal – it’s a monthly struggle that impacts our studies, work, and social life. While a hot water bag and a good gynaecologist are your best friends, what you eat plays a massive role too. Let’s look at how everyday food choices, especially those we love, might be making our periods tougher, through the stories of girls just like us.
In This Story
The Pizza and Burger Trap: Priya's Story
Priya, a vibrant college student in Mumbai, lived for her Friday night pizza and movie ritual. During her periods, though, the joy often turned into dread. “The cramps would hit so hard after a cheesy pizza,” she recalled. “It felt like my stomach was in knots, and the bloating made me feel so heavy.“
Priya’s experience isn’t unique. Foods high in saturated and trans fats, like those found in pizzas, burgers, samosas, and fried snacks, can increase inflammation in the body. This inflammation can crank up the production of prostaglandins, those hormone-like compounds that cause uterine contractions and intense pain. For many Indian girls, these easy-to-grab, often delicious, comfort foods become a default, unknowingly fueling their monthly discomfort.
The Caffeine Kickback: Tarini's Morning Coffee
Tarini, a young software engineer in Bengaluru, relied on her morning filter coffee to kickstart her day, especially during her period. “Without it, I felt sluggish and had headaches,” she explained. “But then, the jitters would start, and my cramps seemed to intensify.“
Caffeine, while a quick pick-me-up, can be a double-edged sword during your period. Caffeine can lead to narrowing of blood vessels (vasoconstriction), which can worsen cramps. Moreover, it can contribute to nervousness and anxiety, making you more sensitive to pain. For many Indian girls, a strong chai or filter coffee is a daily ritual, but cutting back, especially during your period, might just bring some much-needed calm to your uterus.
The Sugar Rush and Crash: Ishani's Sweet Tooth
Ishani loves her sweets – gulab jamun, jalebis, and the endless array of mithai, especially during festivals. During her periods, a bite of sweets felt like a non-negotiable comfort. “I’d feel better for an hour, but then the energy would crash, and the period pain would feel even worse,” she confessed.
Foods high in refined sugars cause a rapid spike in blood sugar, followed by a sharp drop. This rollercoaster can affect your mood, energy levels, and even worsen inflammation, intensifying period pain. While that spoonful of halwa or ladoo offers temporary comfort, it might be setting you up for prolonged discomfort. Opting for natural sugars from fruits can be a kinder alternative.
Hit Up Our Period Pain Calculator
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The Dairy Dilemma: Riddhi's Love For Paneer
Riddhi, a vegetarian from Delhi, often turned to paneer dishes for her protein fix. “I noticed that whenever I ate a lot of paneer during my period, I felt more bloated, and the pain seemed sharper,” she shared.
For some girls, dairy products can be pro-inflammatory. While not everyone is sensitive, the arachidonic acid in dairy can increase prostaglandin production, leading to more intense cramps. If you suspect dairy might be a trigger, try reducing your intake of milk, cheese, and paneer during your period and observe the difference. There are many plant-based alternatives gaining popularity in India now, like almond milk or soy paneer, if you wish to experiment.
The Salt Bomb: Bani's Craving for Chaat
Bani, our budding lawyer, often craved spicy and salty street food – pani puri, bhel puri, and aloo tikki chaat – especially when she was stressed or on her period. “I’d feel so bloated afterwards,” she remembered. “My clothes would feel tighter, and the general discomfort just made my cramps feel even worse.“
Foods high in sodium (salt) contribute to water retention and bloating, which can intensify pelvic pressure and make period cramps more uncomfortable. While chaat and other salty snacks are undeniably delicious, cutting down on them during your period can help reduce that heavy, uncomfortable feeling.
Your Journey to #StopThePeriodPain Starts Here
Every month, millions of Indian girls & women suffer in silence, told that their severe period pain (dysmenorrhea) is “normal.” Our mission is to break that silence. #StopThePeriodPain campaign is here to empower you with 3 simple truths:
Your Diet And Period Pain Have A Connection
Just like Priya, Tarini, Ishani, Riddhi, and Bani, many Indian women find that adjusting their diet can significantly improve their period experience. It’s not about giving up your favourite foods forever, but understanding how they impact your body. By making conscious choices, especially during your menstrual cycle, you can take an active step towards managing your period pain and reclaiming your comfort. Talk to your gynaecologist or a nutritionist to find a plan that works best for you.
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The Answers You've Been Looking For
Get clear, concise answers to your most pressing questions about period pain.
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Disclaimer:
This content is for informational purposes only and is not a substitute for professional medical advice. The information provided here is based on general trends and may not apply to every individual, as every woman’s body and experience with period pain is unique.
Do not self-diagnose or self-treat. If you are experiencing painful periods, especially if the pain is moderate to severe or accompanied by other concerning symptoms, you must consult with a gynaecologist. Ignoring severe period pain can lead to a significant delay in diagnosing underlying conditions that require proper medical attention. Always prioritise a confident conversation with your gynaecologist over self-treatment.