Top 7 Soups to Reduce Period Cramps

Written by Jillian Lai Mei Siew on Sat, 02 December 2023

Key Highlights

  • Periods are often accompanied by cramps and gastric discomfort due to indigestion
  • However there are comfort foods and soups that help with menstrual cramps
  • Here are some soups to heal and soothe period pain

Suffering from menstrual cramps can be a challenging experience, with the overwhelming emotions, brain fog, and abdominal pain causing discomfort.

However, our grannies and mothers have always taught us that it is possible to feel alright even during painful periods, through foods that help with period cramps.

One such popular food known to provide period pain relief are soups.

Soup is good for period: yes, or no?

With a little help from traditional medicines and ancient food recipes, we are all aware that soups are soul foods that can have a healing effect on our bodies. Soups made with some powerful ingredients can help reduce inflammation in our bodies and act as comfort food for menstrual cramps.

Soups made with powerful ingredients can be beneficial for those experiencing painful periods or menstrual cramps. Soup for period cramps can help reduce inflammation in the body and act as a comforting, soothing food.

Whether you're dealing with PCOS or simply looking for what to eat during periods for the best period relief, incorporating period soup into your diet can make a significant difference.          

With the right ingredients, soup for period cramps can be a nourishing and satisfying option.

So, the next time you're struggling with period cramps, try out the best soup for menstrual cramps and see the benefits for yourself!

Best soups for period

Here are some best soups for period cramps that can offer healing and comfort during period days.

1. Red Bean Soup

Top Red Bean Soup benefits for periods:

  • We all know that ginger is a superfood when it comes to menstrual health. The nutritional components in ginger juice are often consumed for various health benefits. This root is known to reduce period pain and reduce period cramps and bloating.
  • Ginger can also deal with various gastric problems during periods.
  • Red beans are known for their nutritional value and health benefits. Red bean soup offers menstrual relief by providing essential nutrients like potassium, magnesium, and iron, along with its anti-inflammatory properties, all of which help ease the pain and replenish blood loss during menstruation. Its high fiber content aids digestion, reduces bloating, and alleviates period discomfort. Moreover, the antioxidants in the soup contribute to reducing inflammation and enhancing your overall well-being throughout your menstrual cycle. Incorporating red bean soup into your diet offers a delicious and nourishing way to support a smoother period.
  • Proteins are essential during that time of the month as they help in staying satiated for longer hours and provide strength to carry out day-to-day activities.
  • A nice hot soup made with red bean paste, ginger, and some paprika is a portion of great comfort food and can be one of the best soups for period cramps. This can reduce inflammation and provide comfort.

Red Bean Ginger Soup

Recipe for Red Bean Ginger Soup:

  • To make red bean ginger soup, start by soaking one cup of red beans overnight in water.
  • In a pot, add the soaked red beans, six cups of water, one tablespoon of grated ginger, and one teaspoon of paprika.
  • Bring the mixture to a boil, then reduce the heat and let it simmer for about an hour, or until the beans are tender.
  • Next, blend the mixture into a smooth paste using a blender or a hand-held immersion blender.
  • Finally, reheat the blended soup, and if desired, add a pinch of salt or sugar to taste. Enjoy this warm and comforting soup as a natural remedy for period cramps.

If you are not too fond of ginger, you can very well skip the ginger, and stir up a simple Red Bean Soup. The red bean soup benefits for period, made with or without ginger, are numerous.

This comforting and nutritious soup, a staple in many Asian cuisines, is packed with antioxidants, iron, and essential nutrients that can help ease menstrual discomfort. Its iron content also helps combat fatigue and replenish iron levels lost during periods, while its overall nutritional value supports overall well-being.

Making a delicious red bean soup is easy with a simple recipe that involves simmering red beans. You can follow the red bean ginger soup recipe mentioned above. All you need is to skip adding the ginger to your version of the red bean soup.

Also, did you know the red bean soup calories can be considered minimal, making it a completely guilt-free indulgence. So, whether you're looking for a comforting treat during your period or a healthy, tasty soup option, consider adding red bean soup to your menu!

2. Thai Tofu Soup

  • Thai cuisine has been said to have the most unique ingredients that also have health benefits. Fresh ingredients like galangal, lemongrass, kaffir lime, black peppers, red/green chilies, etc. have high amounts of flavonoids that can help in reducing inflammation in the body.
  • Thai soup is often made with fresh vegetables like oyster mushrooms, white onions, bamboo shoots, sprouts, etc. Using such vegetables can help in increasing the fiber content of the soup. This can help alleviate period-related constipation or diarrhea.
  • Another ingredient that can be used in this soup is tofu. Tofu is made up of soy and is rich in proteins, has a soft consistency, and can be easily used in cooking. Getting this protein is important to have a healthy period.
  • A soup packed with these anti-inflammatory ingredients especially galangal, ginger, and lemongrass, and vegan protein like tofu can facilitate a comforting soup meal during periods.

This soup packed with anti-inflammatory ingredients and vegan protein is an excellent option for those looking for a comforting meal during periods.

Thai Tofu Soup

Recipe for Thai Tofu Soup:

  • To make Thai tofu soup, start by sautéing fresh ingredients like galangal, lemongrass, and black peppers in a pot.
  • Add vegetable broth, oyster mushrooms, white onions, bamboo shoots, sprouts, and any other fresh vegetables of your choice to the pot.
  • Bring the soup to a boil and let it simmer until the vegetables are tender.
  • Next, add tofu to the soup and let it cook for a few minutes. Tofu is a great source of protein and can provide you with the nutrients needed during periods.
  • Finally, season the soup with a combination of red/green chilies, kaffir lime leaves, and other Thai spices to add a burst of flavor.

3. Pumpkin Cinnamon Soup

  • Pumpkin is a vegetable rich in carotene, we can tell from its orange color as well. Pumpkin soup is a well-known recipe all over the world; however, its benefits for menstrual health are only recently known. Being a fibrous vegetable, pumpkin can help in increasing the fiber content of your meal and alleviate bloating.
  • It is important to use pumpkin seeds in this soup as they are significant for menstrual health. Pumpkin seeds are loaded with magnesium which plays an important role in managing menstrual cramps. The seeds are also rich in omega-3 fats, zinc, and proteins which can reduce menstrual pain.
  • The use of cinnamon in this soup is a wise combination, as it is an excellent anti-inflammatory agent which can soothe period cramps. It can also help regulate the insulin levels in your body and regulate other hormones. So go ahead and give this soup for menstruation a try.

Pumpkin Cinnamon Soup

Recipe for Pumpkin Cinnamon Soup:

  • To make pumpkin cinnamon soup, start by peeling and dicing a medium-sized pumpkin into small cubes.
  • Then, heat some oil in a large pot and add chopped onions and garlic. Cook until the onions become translucent, then add the diced pumpkin to the pot.
  • Stir and cook for about 5 minutes until the pumpkin softens a bit.
  • Next, add vegetable broth, cinnamon, and salt to the pot.
  • Bring to a boil, then reduce the heat and let it simmer for 15-20 minutes until the pumpkin is fully cooked. Once cooked, blend the mixture until it becomes smooth and creamy.
  • While the soup is blending, toast some pumpkin seeds in a separate pan.
  • Sprinkle the toasted pumpkin seeds over the soup when serving.
  • You can also add some cream or coconut milk to make it creamier.
  • Enjoy this delicious and nutritious soup for a comforting meal during your menstrual cycle.

4. Butternut Squash Soup

  • Butternut Squash Soup is good for period because it is known to be a comforting and nutritious soup that can help in period pain relief.
  • This soup is made with butternut squash, a fibrous vegetable rich in vitamin A, vitamin C, and potassium, which can help reduce inflammation and improve blood circulation.
  • It also contains ginger, which is a natural anti-inflammatory that can help relieve menstrual cramps and work wonders for period pain.
  • The addition of turmeric in butternut squash soup brings a range of health benefits. Turmeric is a potent anti-inflammatory superfood that can help reduce inflammation and pain associated with menstrual cramps. It also contains curcumin, which can help balance hormone levels and promote a healthy menstrual cycle.

Overall, butternut squash soup is one of the best soup for period pain due to its high nutritional value. The presence of anti-inflammatory and hormone-balancing ingredients like ginger, turmeric, and cinnamon that are known to be effective in period pain relief makes this soup one of the best soups for menstrual cramps.

Butternut Squash Soup

Recipe for Butternut Squash Soup: 

  • To make Butternut Squash Soup, start by roasting a butternut squash in the oven until it's tender and caramelized.
  • Then, sauté some onions, garlic, and ginger in a pot until they're fragrant and translucent.
  • Add the roasted butternut squash to the pot, along with some vegetable broth, and let it simmer until everything is soft and melded together. Lastly, blend the soup until it's smooth and creamy, and season it with salt and pepper to taste.
  • Garnish the soup with some roasted pumpkin seeds or a dollop of sour cream and serve it warm. The smooth and velvety texture of the soup, combined with the warming flavors of ginger and butternut squash, makes it a perfect meal to enjoy during your period.
  • Its anti-inflammatory and blood-circulation-boosting properties can help alleviate period cramps and make you feel more comfortable during this time of the month.

5. Broccoli and Kale Soup

  • Broccoli and kale both contain high levels of calcium, magnesium, and other essential vitamins and minerals that can help reduce menstrual cramps.
  • Calcium has been shown to reduce muscle tension, while magnesium can alleviate inflammation and reduce pain. Additionally, the high fiber content in these vegetables helps regulate digestion and reduce bloating, which is a common symptom of painful periods.
  • This soup can be made with vegetable broth, which is a low-fat and nutrient-dense base. Vegetable broth contains essential vitamins and minerals, including calcium, magnesium, and potassium, which can help alleviate period cramps.
  • Adding ginger to the soup can provide further relief as it has anti-inflammatory properties that can help reduce inflammation and pain associated with menstrual cramps.
  • Ginger also helps soothe the stomach, making it an excellent ingredient for reducing bloating and digestive discomfort.

Overall, this soup is a healthy and comforting option for women dealing with menstrual cramps. It is rich in nutrients, anti-inflammatory ingredients, and fiber, making it a soup for period cramps that can help alleviate painful periods, PCOS symptoms, and other menstrual-related discomforts.

Broccoli and Kale Soup

Recipe for Broccoli and Kale Soup:

  • To make Broccoli and Kale Soup, start by sautéing onions and garlic in olive oil until they become translucent.
  • Then, add chopped broccoli and kale to the pan and cook until they soften. Next, add vegetable broth and bring the mixture to a boil.
  • Reduce the heat and let it simmer for about 15-20 minutes until the vegetables are fully cooked.
  • Once the vegetables are tender, use a blender or immersion blender to puree the soup until it is smooth.
  • Finally, add salt, pepper, and any other seasonings of your choice to taste. Serve the soup hot and enjoy its comforting and nutritious benefits for period pain relief.

6. Lentil Lemon and Date Soup

  • Lentils are an excellent source of plant-based protein and dietary fiber. Lentils are of various types like brown, green, red, yellow, and black lentils which can be used as per our liking in this soup. They are rich in iron and can help with restoring the lost blood. Including lentils in your diet can help you stay full for longer hours and provide you with fiber and protein.
  • Making this soup with dates in it will not only enhance the taste but also improve the nutritional content. Dates are rich in magnesium and iron which makes them a must during period days. Dates can help with regaining blood and alleviating period cramps.
  • The use of lemon to balance all the flavors in the soup is essential. Other than the taste, lemon is packed with antioxidants and anti-inflammatory substances that can help in reducing inflammation during periods.

This soup is a comforting and healthy meal option for relieving period pain and comes packed with nutrients and flavor that makes it one of the best soup for period.

Lentil Lemon and Date Soup

Recipe for Lentil Lemon and Date Soup:

  • To make Lentil Lemon and Date Soup, start by rinsing one cup of lentils in cold water and then soaking them for a couple of hours.
  • After soaking, drain the lentils and add them to a pot with six cups of water or vegetable broth. Bring the lentils to a boil, then reduce the heat and let them simmer for about 30 minutes or until they are tender.
  • While the lentils are cooking, chop one onion and two cloves of garlic and sauté them in a separate pan with a tablespoon of olive oil until they are golden brown.
  • Add the sautéed onion and garlic to the pot of lentils, along with half a cup of pitted and chopped dates, the juice of one lemon, and a teaspoon of salt.
  • Stir everything together and let it simmer for another 10 minutes to allow the flavors to blend.
  • Once the soup is done, use an immersion blender to blend it to a smooth consistency, or transfer it to a blender in batches and blend until smooth.
  • Taste the soup and adjust the seasoning as necessary. You can serve this soup hot with a sprinkle of chopped fresh herbs or a dollop of Greek yogurt on top. This soup is a comforting and healthy meal option for periods, packed with nutrients and flavor.

7. Spinach and Kale Soup

  • Periods can often lead to heavy menstrual flow and loss of blood. This can cause your iron levels to go down. As the iron levels drop, energy levels also dip. To make up for this, spinach and kale are the best ingredients.
  • Spinach is rich in vitamin A, C, K, B12, folate, iron, and potassium. These nutrients are essential for making new blood and for the normal functioning of the body. Spinach is also high in fiber which can help in relieving constipation, diarrhea, and bloating during periods.
  • Kale is rich in vitamin A, E, C, K, manganese, potassium, calcium, magnesium, and copper. It can help relieve period cramps and ease menstrual pain.

A hot bowl of this spinach and kale soup is good for period because the ingredients cannot just replenish your lost blood, but also boosts your energy levels. This makes this soup for period cramps a must-try for a calm and happy period.

Spinach and Kale Soup

Recipe for Spinach and Kale Soup:

  • To make spinach and kale soup, start by heating some olive oil in a pot over medium heat.
  • Add diced onions and minced garlic and cook until the onions are soft and translucent.
  • Then add chopped kale and spinach leaves and stir until they wilt. Add vegetable broth and bring the mixture to a boil.
  • Reduce the heat to low and let it simmer for about 20 minutes. Once the vegetables are tender, use an immersion blender to puree the soup until smooth.
  • Season with salt and black pepper to taste.
  • Serve hot with a sprinkle of Parmesan cheese and some crusty bread.


Period discomfort is often compounded by accompanying gastric disorders - ranging from constipation to diarrhea. Try out these best soups for period cramps and reap the benefits of their potent ingredients that can help you get through periods.

Soups made with powerful ingredients such as ginger, garlic and turmeric can help reduce inflammation in the body, making them the perfect comfort food for menstrual cramps. These soups not only provide period pain relief but also offer a delicious and nutritious way to nourish our bodies during this time.

Whether you're dealing with painful periods or PCOS, incorporating the best soup for period cramps into your diet can be a helpful tool for managing your symptoms. So, the next time you experience period cramps, consider turning to soup as a natural and delicious way to find period pain relief.

Eat fresh and stay healthy, and make sure you incorporate these best soups for menstrual cramps for a comfortable, pain-free period.


Frequently Asked Questions

Soup can be a great option for period pain relief and managing menstrual cramps. The best soup for period cramps is one that includes ingredients with anti-inflammatory properties such as ginger, turmeric, garlic, and leafy greens like spinach and kale.These ingredients can help reduce inflammation and alleviate menstrual pain. Additionally, soups made with nutrient-dense ingredients like vegetables, whole grains, and lean proteins can provide the body with the energy and nutrients it needs during a period.Some great options for soup for period cramps include pumpkin cinnamon soup, lentil lemon and date soup, and Thai tofu soup. These soups can also be beneficial for those with PCOS or painful period.

Yes, hot soup can help with period cramps. Heat therapy has been known to provide relief from menstrual cramps, and hot soup for menstrual cramps is a great way to incorporate this therapy into your diet.Additionally, certain soups made with anti-inflammatory ingredients like ginger, turmeric, and cinnamon can also provide period pain relief. These ingredients have been shown to have anti-inflammatory and pain-relieving properties, making them a great addition to soups for those experiencing painful periods or menstrual cramps.So, enjoying a hot bowl of soup for period cramps during your period can be a comforting and effective way to relieve menstrual cramps and promote overall period pain relief.

Yes, specific soups for period cramps can be a good source of period pain relief and can be beneficial for those experiencing period cramps.Certain ingredients commonly used in soups such as ginger, turmeric, cinnamon, and lentils have anti-inflammatory properties that can help alleviate menstrual pain and reduce inflammation.Additionally, soups for period cramps that contain vegetables high in fiber can aid in alleviating bloating and constipation commonly experienced during periods. Therefore, consuming soup during menstruation can be a beneficial addition to one's diet to help manage painful periods, including those with PCOS.When looking for the best soup for menstrual cramps, choosing recipes that include these beneficial ingredients can provide added relief.

Yes, exercise can help with period cramps. Physical activity can release endorphins which are natural painkillers that can help reduce the intensity of period cramps.Exercise can also increase blood flow and circulation to the pelvic area, which can help ease menstrual cramps.However, it is important to listen to your body and not overexert yourself during your period. Light to moderate exercise such as walking, yoga, or swimming can be beneficial for period pain relief.

PCOS (polycystic ovary syndrome) can cause painful periods in some women. It is a hormonal disorder that affects the ovaries and can lead to irregular menstrual cycles, heavy bleeding, and menstrual cramps.The exact cause of the pain is not clear, but it is believed to be related to the imbalanced hormone levels that are common in women with PCOS.If you have PCOS and are experiencing painful periods, it is important to speak with your healthcare provider about treatment options that may help alleviate your symptoms, including lifestyle changes, medication, and other interventions.

Jillian Lai Mei Siew

As the Product Consultant Manager of Mega BiO-LiFE, Jillian Lai Mei Siew, has the role of providing a productive team spirit among all Product Consultants to equip them with the right health nutritional information. Jillian is a BSc in Nutrition and Community Health, and a MSc in Nutritional Sciences an from Universiti Putra Malaysia. Affiliated to the Professional Affiliation Languages & Dialects Nutrition Society of Malaysia, NSM, Jillian can speak English, Cantonese, Mandarin, Hokkien and Malay.

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