If you have period pain, will nutrition alone get rid of it?

No, it won’t, but simple, easy meals are a big part of the complete solution.

If you experience debilitating period pain, you have probably tried to alter your diet to relieve your symptoms. And likely, ginger tea and kale salad have not done the trick for you.  

The thing is, you refuse to take pills to manage your symptoms. You’re a hard no on birth control, and painkillers upset your stomach. You’re determined to stick to your core values and get to the root of your period pain.


We agree with you, and we’re glad you’re here!


Foods for Period Pain


If you’re in pain and you’re looking for a way to reduce your symptoms, clear your mind and improve your mood, we’ve got something for you. If you start your day with an simple, healing breakfast option you’ll have an easier time showing up for your team (and yourself) at the office.

This breakfast is not a drastic departure from the usual if you’re used to overnight oats or chia pudding, but it has a key ingredient that is just for your pain.


This recipe combines the star ingredient with cacao and orange, which provide a wonderful flavor, nutrients and antioxidants to help you reduce your symptoms naturally. Chia seeds are gut healing, which will help you absorb the delicious nutrition. However, the real anchor of this breakfast dish is red raspberry leaf.


Relaxing Raspberry


Red raspberry leaf is a go-to natural remedy for anything related to your uterus and here’s why. It contains the fragarine, which is an alkaloid that relaxes the uterus. Raspberries also contain salicylic acid, which is the active ingredient in Aspirin. Magnesium is a muscle relaxant which can also be found in red raspberry leaves.

How do you get the relaxing benefits of red raspberry leaf to work on your cramps?


Ultimately, the simple way is to buy tea bags make a cup at a time. You can also make your own infusion by adding ½ cup of dry red raspberry leaf to a 1L mason jar (fondly referred to as the mason jar method). Fill the jar with boiling water, loosely screw on the lid and set sit for 4 hours or overnight. This will make a stronger brew, which will increase the concentration of minerals (and the benefits) of the herb.

We suggest using the mason jar method if you’re interested in this deliciously easy chia pudding recipe because it comes together much faster in the morning. Plus, sipping on the rest of the warm raspberry tea will support your uterus throughout your workday.


period pain breakfast
Raspberry Leaf Chocolate Chia Pudding

Category: Blog, Breakfasts, Fertility and Menstrual Health

period pain breakfast


  • 1 cup brewed red raspberry leaf tea, warmed
  • 1/2 cup chia seed
  • 1 Tbsp cacao powder
  • 1 Tbsp coconut cream
  • 1 large orange
  • Pinch sea salt
  • To taste honey or stevia


  • Brew or heat 1 cup of red raspberry leaf tea
  • In a medium-sized bowl, combine chia seed and cacao powder
  • Thoroughly wash the orange and grate 1 Tbsp orange zest from the rind. Squeeze about 1 Tbsp of juice into the bowl.
  • Add the remainder of the ingredients to the bowl and mix thoroughly to combine. Check your emails while you let stand for 10 minutes to thicken.
  • Note 1: add more or less tea or orange juice depending on how thick or runny you prefer your pudding.
  • Note 2: in a rush? Prep the night before in a mason jar and simply warm it before you eat.



We hope that you feel inspired to work this recipe into your workday routine. When you incorporate healing foods like red raspberry leaf into your daily meals, you unlock the benefits of the food-as-medicine approach which only occurs after consistent exposure. If you’re looking for a natural system to reduce your period pain and you’re not sure about how to make it happen, book a complimentary call with the Natural Hormone Healing team. Check out our schedule to find a time that works for you.


This recipe was created by our friend Ria Bass of Vibrant By The Spoonful. Ria is an architect student by day and food-blogging wellness junkie by night. She is passionate about inspiring you to achieve a balanced & wholesome life, one bite at a time. Mysteriously, she was without a period for 18 months and this concerned her. She restored it by using Natural Hormone Healing’s E4YC method. Find her inspirational photography and healing recipes on Instagram @vibrantbythespoonful

Check out her healthy paleo inspired meals and treats that will make your skin glow from the inside out!


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breakfast for period pain


Attention: women who want natural relief from period pain