Wellness Warrior

11 Best Foods That Help With Muscle Cramps.

Muscle cramps can be incredibly painful and disruptive, often occurring at the most inconvenient times. While there are various causes of muscle cramps, including dehydration, overexertion, and certain medical conditions, your diet can play a crucial role in preventing them. Here are my favorite foods that help with muscle cramps and keep those annoying muscle spasms at bay.

Foods that help with muscle cramps.

1. Bananas.

Bananas are often hailed as a natural remedy for muscle cramps, and for a good reason. Packed with potassium, these yellow powerhouses play a crucial role in maintaining proper muscle function.

When you exercise or engage in physically demanding activities, your muscles contract and relax, and potassium helps regulate these movements. Low potassium levels can lead to muscle cramps and spasms, making bananas a go-to snack for athletes and anyone looking to prevent these painful interruptions.

How I like to include bananas in my diet:

  • Slice bananas and add them to your morning cereal or oatmeal.
  • Blend bananas into smoothies for a creamy and naturally sweet flavor.
  • Spread peanut butter or almond butter on banana slices for a quick and satisfying snack.
  • Mash bananas and use them as a natural sweetener in baking recipes like muffins or pancakes.
  • Enjoy a banana as a standalone snack on the go.
  • Create a delicious and healthy banana parfait by layering yogurt, granola, and banana slices.
  • Freeze bananas for a refreshing and guilt-free ice cream alternative.
  • Make a banana and honey sandwich for a quick and energy-boosting meal.

2. Sweet Potatoes.

Sweet potatoes, with their vibrant orange hue, are not only a delightful addition to your plate but also a fantastic ally in the battle against muscle cramps. These root vegetables are brimming with potassium and magnesium, two essential minerals that play a pivotal role in muscle function.

Potassium helps regulate muscle contractions, while magnesium aids in muscle relaxation. By incorporating sweet potatoes into your diet, you’re not only treating your taste buds but also ensuring your muscles have the support they need to stay cramp-free.

How I like to include sweet potatoes in my diet:

  • Roast sweet potato chunks with olive oil and your favorite seasonings for a tasty side dish.
  • Make sweet potato fries by slicing them into thin strips, seasoning, and baking until crispy.
  • Mash sweet potatoes with a touch of butter and cinnamon for a flavorful and nutritious side.
  • Add diced sweet potatoes to soups, stews, or chili to enhance flavor and nutrition.
  • Bake sweet potatoes whole and top them with Greek yogurt, nuts, and honey for a satisfying dessert.
  • Incorporate sweet potato puree into pancake or waffle batter for added moisture and nutrition.
  • Make a hearty sweet potato hash with onions, bell peppers, and your choice of protein.
  • Use sweet potato slices as a base for pizza toppings or as a gluten-free alternative to bread.
Sweet Potato

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3. Spinach.

Spinach offers more than just Popeye’s superhuman strength. When it comes to preventing muscle cramps, this leafy green is a standout. Spinach is a rich source of two essential minerals, potassium, and magnesium, both of which play a crucial role in maintaining optimal muscle function.

Including spinach in your diet is a smart choice for athletes and anyone looking to ward off those painful muscle cramps.

How I like to include spinach in my diet:

  • Create a nutrient-packed salad by mixing fresh spinach with a variety of colorful vegetables and your favorite protein.
  • Blend spinach into green smoothies for a refreshing and healthy start to your day.
  • Incorporate sautéed spinach into omelets or scrambled eggs for a nutritious breakfast.
  • Add spinach to pasta dishes, soups, or stir-fries for an extra dose of greens.
  • Use spinach leaves as a base for sandwiches or wraps instead of regular lettuce.
  • Top homemade pizzas with fresh spinach leaves for added flavor and nutrients.
  • Mix spinach into your favorite dips or spreads like hummus or spinach-artichoke dip.
  • Make a hearty spinach and feta stuffed chicken breast for a delicious and nutritious dinner.
  • Steam spinach and serve it as a simple side dish with a drizzle of olive oil and a pinch of sea salt.
  • Create a flavorful creamed spinach side dish by sautéing spinach with garlic, cream, and Parmesan cheese.

4. Oranges.

Oranges, with their zesty, refreshing flavor, are not only a delightful citrusy treat but also a powerful weapon against muscle cramps. These juicy fruits are a superb source of not only vitamin C but also potassium, making them an ideal choice for maintaining muscle health.

When we engage in physical activities, we lose potassium through sweat, which can lead to muscle cramps. Oranges provide a quick and convenient way to replenish this vital mineral, preventing cramps and supporting proper muscle function.

How I like to include oranges in my diet:

  • Snack on fresh orange segments for a quick and natural burst of energy and hydration.
  • Make a refreshing orange smoothie by blending oranges with yogurt and ice.
  • Squeeze fresh oranges for a glass of natural orange juice without added sugars.
  • Add orange slices to your salads for a citrusy twist and a dose of vitamin C.
  • Use orange zest as a flavorful garnish for desserts, salads, or main dishes.
  • Create a homemade orange vinaigrette by combining orange juice, olive oil, vinegar, and seasonings for your salads.
  • Incorporate orange juice into marinades for meats and poultry to add a tangy and sweet flavor.
  • Make orange-infused water by adding a few orange slices to your water bottle for a subtle citrusy flavor.
  • Freeze orange juice in ice cube trays and use the cubes in cold beverages to prevent dilution.

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5. Avocado.

Avocado, known for its creamy texture and healthy fats, offers more than just a tasty addition to your meals.

When it comes to preventing muscle cramps, avocados are a hidden gem. These green wonders are not only rich in potassium but also contain magnesium, both essential minerals for muscle function. By incorporating avocados into your diet, you’re providing your muscles with the necessary support to ward off cramps.

How I like to include avocado in my diet:

  • Spread mashed avocado on whole-grain toast and top with your favorite seasonings.
  • Add avocado slices to sandwiches and wraps for extra creaminess and flavor.
  • Create a delicious guacamole dip with mashed avocado, tomatoes, onions, lime juice, and spices.
  • Blend avocado into smoothies to enhance their creamy texture and boost nutrition.
  • Dice avocado and toss it into salads for a satisfying and nutrient-rich addition.
  • Use avocado as a healthy topping for grilled chicken, burgers, or tacos.
  • Mix mashed avocado with Greek yogurt and herbs for a creamy and healthy salad dressing.
  • Enjoy avocado halves filled with toppings like salsa, quinoa, or shrimp for a quick and nutritious snack or meal.
  • Substitute avocado for butter or mayonnaise in recipes like baked goods or creamy sauces for a healthier twist.

6. Nuts & Seeds.

Nuts and seeds may be small in size, but they pack a mighty punch when it comes to preventing muscle cramps. These tiny nutritional powerhouses are loaded with magnesium, a mineral essential for proper muscle function.

Incorporating a variety of nuts and seeds into your diet not only provides an array of flavors and textures but also ensures you’re giving your muscles the support they need to stay cramp-free.

How I like to include nuts and seeds in my diet:

  • Sprinkle chia seeds or flaxseeds on top of your morning cereal or yogurt.
  • Create a trail mix by combining various nuts and seeds with dried fruits for a portable snack.
  • Use almond or peanut butter as a spread on whole-grain toast, sandwiches, or fruit slices.
  • Add crushed nuts or seeds as a crunchy topping for salads, oatmeal, or smoothie bowls.
  • Incorporate ground nuts or seeds into baking recipes like muffins, pancakes, or energy bars.
  • Blend nuts into homemade nut milk for a dairy-free alternative in coffee, tea, or cereal.
  • Create a savory coating for chicken or fish by mixing ground nuts or seeds with herbs and spices.
  • Sprinkle sesame seeds or crushed nuts on stir-fried or roasted vegetables for added flavor and texture.
Nuts and Seeds

7. Salmon.

Salmon, often celebrated for its delicious flavor and heart-healthy omega-3 fatty acids, is also a valuable ally in the fight against muscle cramps.

These fatty acids have anti-inflammatory properties that can help reduce muscle soreness and cramps. Omega-3s play a role in improving blood flow, which is essential for transporting nutrients and oxygen to muscles, ultimately aiding in their proper function.

By regularly including salmon in your diet, you not only enjoy a delectable meal but also provide your muscles with the support they need to stay cramp-free.

How I like to include salmon in my diet:

  • Grill salmon fillets with a simple marinade of olive oil, lemon juice, and herbs.
  • Bake salmon with a honey-mustard glaze for a sweet and savory flavor.
  • Poach salmon in a flavorful broth with herbs, garlic, and vegetables for a delicate and moist texture.
  • Create a salmon salad with mixed greens, cherry tomatoes, and a tangy vinaigrette.
  • Make salmon burgers by blending minced salmon with seasonings and shaping into patties.
  • Enjoy smoked salmon on whole-grain crackers or in a bagel sandwich with cream cheese and capers.
  • Top a sushi bowl or sushi rolls with fresh or cooked salmon for a nutritious and satisfying meal.
  • Incorporate flaked salmon into pasta dishes, like creamy salmon Alfredo or lemon garlic pasta.
  • Grill salmon skewers with vegetables for a balanced and flavorful meal.
  • Bake salmon with a citrus glaze and serve it alongside roasted vegetables for a complete and healthy dinner.

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8. Yogurt.

Yogurt, often lauded for its probiotics and gut-friendly benefits, has another hidden talent—it can help ward off muscle cramps.

This creamy dairy product is a rich source of both calcium and potassium, two essential minerals that play a crucial role in muscle contraction and relaxation. Calcium is involved in initiating muscle contractions, while potassium helps muscles relax after they’ve contracted. Including yogurt in your diet not only promotes strong bones but also ensures that your muscles receive the support they need to stay cramp-free.

How I like to include yogurt in my diet:

  • Enjoy yogurt with fresh berries and a drizzle of honey for a quick and nutritious breakfast or snack.
  • Use yogurt as a creamy base for smoothies by blending it with fruits, vegetables, and your choice of protein.
  • Layer yogurt with granola and sliced bananas to create a delicious and satisfying parfait.
  • Mix yogurt with herbs and spices to make a flavorful dip or dressing for salads and veggies.
  • Add a dollop of yogurt to savory dishes like curry or chili for a creamy and cooling contrast.
  • Make frozen yogurt popsicles by mixing yogurt with your favorite fruits and freezing them in molds.
  • Substitute yogurt for sour cream or mayonnaise in recipes to reduce calorie and fat content.
  • Combine yogurt with mashed avocado for a creamy and nutritious sandwich or wrap spread.

9. Watermelon.

Watermelon, with its juicy and refreshing nature, offers a delicious and hydrating way to fend off muscle cramps. This summer favorite is packed with a compound called citrulline, which has been linked to reduced muscle soreness and cramps.

Citrulline is believed to improve blood flow and help with the removal of lactic acid from muscles, which can contribute to muscle discomfort. By indulging in this hydrating fruit, you’re not only staying well-hydrated but also giving your muscles the support they need to stay cramp-free.

How I like to include watermelon in my diet:

  • Enjoy watermelon slices as a refreshing standalone snack on a hot day.
  • Blend watermelon chunks into a hydrating and naturally sweet smoothie.
  • Make a simple watermelon salad with feta cheese, mint leaves, and a drizzle of balsamic vinegar.
  • Freeze watermelon cubes for a delightful and guilt-free summer popsicle.
  • Add diced watermelon to fruit salads for a burst of juicy flavor and hydration.
  • Create a refreshing watermelon gazpacho by blending it with tomatoes, cucumber, and herbs.
  • Mix watermelon juice with sparkling water for a bubbly and refreshing beverage.
  • Use watermelon as a base for fruit salsa to serve with grilled chicken or fish.
  • Create watermelon sorbet by pureeing it with a touch of honey and freezing the mixture for a cool dessert.

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10. Ginger.

Ginger, known for its zesty flavor and therapeutic properties, is a versatile spice that can also come to the rescue when it comes to muscle cramps. This ancient remedy contains compounds with anti-inflammatory and muscle relaxant properties that can help alleviate muscle cramps and soreness.

Ginger’s ability to reduce inflammation and improve blood circulation may contribute to lessening the frequency and intensity of cramps.

How I like to include ginger in my diet:

  • Grate fresh ginger and add it to stir-fries or sautéed vegetables for a burst of flavor.
  • Brew ginger tea by steeping sliced ginger in hot water and sweetening it with honey or lemon.
  • Blend ginger into smoothies for a spicy kick and added anti-inflammatory benefits.
  • Incorporate grated ginger into salad dressings or marinades for a unique and zesty flavor.
  • Make ginger-infused water by adding thin slices of ginger to a pitcher of cold water.
  • Create homemade ginger candies or chews for a convenient and soothing treat.
  • Sip on ginger kombucha or ginger-flavored beverages for a refreshing and probiotic-rich option.
  • Grind ginger into a paste and mix it with soy sauce and garlic for a tasty dipping sauce.
  • Add ginger to baked goods like muffins, cookies, or bread for a spicy twist on familiar recipes.

11. Dark Chocolate.

Believe it or not, dark chocolate can be more than just a delectable indulgence; it can also offer a helping hand in the battle against muscle cramps. Dark chocolate, particularly varieties with at least 70% cocoa content, is a rich source of magnesium, a mineral that plays a crucial role in muscle function.

By savoring a small piece of dark chocolate, you can not only satisfy your sweet tooth but also provide your muscles with the essential mineral they need to stay cramp-free.

How I like to include dark chocolate in my diet:

  • Enjoy a small piece of dark chocolate (70% cocoa or higher) as a sweet treat after meals.
  • Add shaved dark chocolate to your morning oatmeal or yogurt for a rich and decadent twist.
  • Melt dark chocolate and drizzle it over fresh fruit for a satisfying dessert.
  • Make a dark chocolate and nut trail mix for a sweet and crunchy snack.
  • Incorporate dark chocolate chips into homemade cookies, muffins, or brownies.
  • Create a chocolate-dipped fruit platter with strawberries, bananas, or dried apricots.
  • Use dark chocolate in savory dishes by grating it into chili or mole sauce for a hint of richness and depth.
  • Make hot chocolate with dark chocolate shavings and a touch of cinnamon for added flavor.
  • Blend dark chocolate into smoothies for a luscious and chocolatey boost.
  • Dip pretzels or biscotti into melted dark chocolate for a sweet and salty treat.
Dark Chocolate

Food to avoid when having muscle cramps.

Remember that individual triggers for muscle cramps can vary, so it’s essential to pay attention to how your body reacts to different foods and make dietary adjustments accordingly.

Staying hydrated and maintaining a balanced diet with adequate nutrients like potassium and magnesium is key to preventing muscle cramps.

  • High-Sugar Foods: Foods and beverages high in added sugars can lead to inflammation and dehydration, exacerbating muscle cramps. Avoid sugary snacks, sodas, and candies.
  • Processed Foods: Processed foods often contain excessive sodium, which can contribute to water retention and worsen cramps. Steer clear of processed meats, canned soups, and fast food.
  • Alcohol: Alcohol can dehydrate your body and deplete essential minerals like potassium and magnesium. Limit alcohol consumption to prevent muscle cramps.
  • Caffeine: Excessive caffeine intake can lead to dehydration, which may increase the risk of muscle cramps. Moderation is key when it comes to coffee, tea, and energy drinks.
  • Highly Salty Foods: Foods high in salt can disrupt the balance of electrolytes in your body, potentially triggering cramps. Avoid overly salty snacks, processed foods, and excessively salted meals.
  • Carbonated Drinks: Carbonated beverages can lead to bloating and discomfort, which may exacerbate muscle cramps. Opt for still water or herbal teas instead.
  • Fried Foods: High-fat and fried foods can be harder for your body to digest, potentially slowing down nutrient absorption. Avoid excessive fried foods to ensure proper nutrient intake.
  • Spicy Foods: Spicy foods can sometimes irritate the digestive tract and may lead to discomfort or indigestion, potentially worsening muscle cramps. Choose milder options when dealing with cramps.
  • Excessive Dairy: While dairy products contain calcium, consuming them in excess can lead to calcium imbalances that may contribute to muscle cramps. Enjoy dairy in moderation.
  • Acidic Foods: Highly acidic foods, like citrus fruits and tomatoes, can sometimes irritate the digestive system, possibly leading to discomfort during muscle cramps. Be mindful of your intake.


Muscle cramps can be a real nuisance, but making thoughtful dietary choices can go a long way in preventing them. By incorporating these 11 foods that help with muscle cramps into your diet, you can help support proper muscle function, reduce the risk of cramps, and enjoy a more comfortable and active lifestyle.

Remember to stay hydrated, maintain a balanced diet, and consult a healthcare professional if you experience persistent or severe muscle cramps.

Happy Healing,

Your Wellness Warrior.

4 thoughts on “11 Best Foods That Help With Muscle Cramps.”

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