Period cramps, headaches, and fatigue? Kareena Kapoor’s nutritionist shares 3 simple foods to add to your diet for relief

Period cramps, headaches, migraines and fatigue are common complaints many women experience in the days leading up to or during their periods. While these symptoms can disrupt everyday routines, experiencing them every month does not necessarily mean you have to simply put up with the discomfort. Celebrity nutritionist Rujuta Diwekar, who has worked with Kareena Kapoor, has also shared dietary tips aimed at easing period-related discomfort. Here are 3 simple foods she recommends adding to your diet to help tackle cramps and other PMS symptoms.

Add regional black beans

Diwekar recommends including a black bean native to one’s region in the regular diet. She points out that these beans are known by different names across India, including Kalak matar in Ladakh, Varimuth in Kashmir, Kalewal in Maharashtra and Bhatki dal in Uttarakhand. According to her, black beans provide amino acids, fibre and vitamin B1, which she says may help reduce the likelihood of headaches and migraines. She suggests eating them three to four times a week in traditional preparations such as dal, dosa or ladoo.

Don’t skip whole grains

Diwekar also stresses the importance of eating regular whole grains, particularly in the days before a period. She notes that cutting back too much on carbohydrates can leave people craving sugary foods such as chocolate. She also links changes in digestion and constipation before periods with an increased likelihood of nausea and migraines. Whole grains are a source of magnesium, which she says can support digestion and help reduce headaches. She also recommends bananas as another source of magnesium and electrolytes when needed.

Include these vegetables

The third recommendation is to include vegetables and roots such as suran or elephant foot yam, arbi or taro root, sweet potato, aloo matar, pumpkin and dudhi or bottle gourd. Diwekar highlights these foods as sources of vitamin B6, which she says helps keep the nerves calm and may support overall comfort across the heart, mind and gut. Including a variety of these vegetables in everyday meals can therefore help increase dietary diversity while providing important nutrients during the premenstrual phase.

Diwekar recommends bringing these foods into the diet, particularly during the week before the period begins. Rather than relying on a single food, she emphasises variety in everyday meals to ensure a broader intake of nutrients. Building diverse, balanced meals consistently may help support the body through the premenstrual phase and make dietary habits more nourishing overall.