Studies suggest there may be link between red meat consumption and severe period pain and endometriosis. But it’s not as simple as it sounds. Lots of other factors make up the pieces of the puzzle, and it’s worth learning exactly how. Find out which foods lower inflammation in the body, and what to add to support menstrual health.
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Painful periods are simply accepted as part of life. However, while mild cramping is normal, if the pain is severe enough that it interrupts your life, that’s actually abnormal. Emerging studies suggest that your diet plays a role on the intensity of period cramps. In particular – red meat.
We should note, though, that no evidence exists that the occasional burger or steak causes period pain. But there is a possible link between high red meat intake and an increased risk of endometriosis, a condition that’s associated with severe menstrual pain.
What does the research show?
One large study that involved more than 81 000 women, found that women who consumed more than 2 servings of red meat per day had a much higher risk of developing endometriosis compared to those who had it less than once a week. It was suggested that certain compounds in red meat may influence hormone levels and inflammation, both of which are involved in painful periods and endometriosis.
A 2022 review of existing studies backed up this conclusion: higher red meat intake was associated with an increased risk of endometriosis. However, it should be stressed that red meat is not the only factor – things like lifestyle habits, genetics and hormones all play a role.
Should you stop eating red meat?
Not necessarily. Research only shows association, not definitive proof. It may be the case that some women cut out red meat but automatically add foods like fibrous vegetables and legumes to make up the protein, which help to lower inflammation. Others might not feel a notable difference.
If your period pain worsens or is persistent, it’s worth speaking to your doctor, as well as making dietary changes.
Foods that may help, and those worth limiting
For menstrual health, eat more:
- Oily fish (mackerel, salmon, sardines)
- Lentils, beans, chickpeas
- Whole grains
- Nuts and seeds
- Colourful fruit and veggies
Foods to limit:
- Large amounts of red and processed meat
- Excess alcohol
- Highly processed foods
- Foods high in trans fats
The bottom line
If you notice your period pain lessening when you cut back red meat, there may be a reason. Scientists can’t say that red meat directly causes painful periods, but evidence does show it contributes to conditions like endometriosis. If you struggle with severe pain, cut back on red meat if you wish (but remember to supplement the protein) and also get proper medical care.
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