CrampTini, Anyone? Top 5 Foods to Relieve PMS Symptoms, Plus a Healthy Juice Recipe


About 90% of women suffer from one form or another of premenstrual syndrome (PMS) with nearly 10-20% of them experiencing symptoms that are disabling. From extreme fatigue and mood fluctuations to stomach cramps and breast tenderness, the symptoms vary by each woman but one thing is certain: relief is always welcome!

Many people crave certain comfort foods during PMS, however they may make symptoms worse, not better. Foods to avoid include those high in sugar and sodium content, alcohol, chocolate (darn!) and anything with preservatives. Sounds like a good way to eat all the time, not just to relive PMS symptoms, right?

Of course, we always enjoy knowing what we should eat, rather than being told what not to consume.

Top 5 Foods to Help Diminish PMS Symptoms

1. Bananas & Raw Walnuts

Rich in vitamin B6, bananas and raw walnuts (aff link) are known to provide relief from cramps associated with PMS. In fact, information published in the American Journal of Clinical Nutrition found that women who ate foods rich in B vitamins exhibited approximately a quarter risk lower of PMS than those who did not.

2. Raw Honey

Raw honey (Amazon affiliate link) is considered a natural pain reliever, an ideal choice to help manage the sometimes disabling feelings women experience before and during their periods.

3. Pineapple

This sweet fruit is high in an enzyme called bromelain which is responsible for aiding in muscle relaxation.

4. Kale

High in vitamin E, kale helps keep inflammation at bay. According to the World’s Healthiest Foods list, “It only takes 100 calories of kale to provide us with 25-35% of the National Academy of Sciences’ public health recommendation for the most basic omega-3 fatty acid (alpha-linolenic acid, or ALA).” Inflammation is responsible for causing the swelling, stiffness and pain often associated with PMS, making ALA an important part of PMS management.

5. Drumroll Please . . . The CrampTini Recipe

We’ve all heard of a martini or an appletini, but one woman has developed a healthier version designed to rid cramping that’s very common for women experiencing PMS.

Her “CrampTini” is alcohol-free and rich in what she refers to as the “lean and clean” foods that are essential to relieving PMS symptoms including cramps. When she decided to start juicing, she was concerned that without certain pills (like Advil) or comfort foods to reduce her PMS pains, that she “was going to have the worst cycle ever.” But she started to read about ideal foods to eat like the ones listed above and developed her unique “CrampTini,” which she swears by for incredible PMS relief.

To make this delicious juice, simply blend (all amounts may be altered according to personal preference and taste) and enjoy:

  • 1 peeled and cored apple
  • 1 bunch of kale
  • 1 bunch of spinach
  • A few beets
  • 1 banana
  • 1 small piece of ginger
  • 1-2 cups of water

It’s advised to have the juice once a day for the duration of your period and to eat the “lean and clean” good foods (kale, leafy greens, bananas, honey) for about three days prior to the start of your cycle.

A science enthusiast with a keen interest in health nutrition, Antonia has been intensely researching various dieting routines for several years now, weighing their highs and their lows, to bring readers the most interesting info and news in the field. While she is very excited about a high raw diet, she likes to keep a fair and balanced approach towards non-raw methods of food preparation as well. (