CLAIM:
The strawberry–dark chocolate combination is a healthy period snack that can help reduce inflammation and menstrual cramps, improve mood, curb sugar cravings, support digestion, and ease bloating during menstruation.
FACT:
Scientific evidence suggests that strawberries and dark chocolate contain nutrients—like antioxidants, vitamin C, and magnesium- that may help reduce inflammation, support mood, and relax muscles during periods. While the combination is generally safe and can be a healthier snack option, direct clinical studies on their combined effect for menstrual relief are still limited, and individual responses may vary. Experts suggest that it should be consumed in moderation as part of a balanced diet.
If you are active on social media, you must have come across reels suggesting strawberry-dipped dark chocolate as the “perfect” period snack. What started as a trending period care pairing promoted by influencers and content creators has now turned into a viral food trend, with several pop-up stalls and home businesses selling this combo across cities. But is this snack actually good for period health, or is it just another internet fad?
In a viral reel posted by Dietitian Shweta J Panchal, who has close to four lakh followers on Instagram, she explains why this combination may be more than just a treat. According to Panchal, strawberries dipped in dark chocolate can work as a supportive snack during menstruation due to their nutritional benefits.
“Did you know strawberries dipped in dark chocolate make for a great period snack?” she says in the video. Panchal explains that strawberries are rich in antioxidants and vitamin C, both of which help reduce inflammation in the body. She adds that dark chocolate, especially varieties with 70% cocoa or higher, is a good source of magnesium, a mineral known to help relax muscles and reduce menstrual cramps.
She further notes that the combination provides a natural sugar boost, which can help stabilise mood and curb sugar cravings without causing a sudden energy crash. “Strawberries are also a good source of fibre, which supports digestion and helps reduce bloating during periods,” Panchal says, adding that this small but nutritious snack can make period days feel a little easier while still being enjoyable.
What does the science say about strawberries and dark chocolate during periods?
Scientific evidence suggests that both strawberries and dark chocolate contain nutrients that may support the body during menstruation.
A clinical trial published in the ‘National Library of Medicine’ found that daily strawberry consumption significantly improved antioxidant levels and reduced inflammatory markers in adults with cardiometabolic risk factors. The 14-week randomised controlled crossover study involved 33 participants who consumed either a control powder, a low dose (13 g strawberry powder per day), or a high dose (32 g strawberry powder per day).
Researchers observed “significant increases in serum antioxidant capacity” and reductions in inflammatory markers such as tumour necrosis factor-α (TNF-α) and vascular cell adhesion molecule-1 in participants consuming higher strawberry doses. The study concluded that strawberry intake “significantly improves antioxidant status, endothelial function, and inflammation.” While the research was not conducted specifically on menstruating women, inflammation is known to play a role in menstrual discomfort, making these findings biologically relevant.
According to the Cleveland Clinic, strawberries are also a strong source of vitamin C, which has anti-inflammatory properties. “Vitamin C is anti-inflammatory, lowering your stress response triggered by illness or just your busy life,” it notes. Eight medium strawberries provide about 160 mg of vitamin C, close to the recommended daily intake.
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Nutrition expert Kate Patton from the Cleveland Clinic adds that choosing vitamin-C-rich foods like strawberries may be more beneficial than supplements. “With strawberries, that includes fibre and other phytonutrients and vitamins that cannot be replicated in a vitamin supplement,” she says.
The clinic further highlights that strawberries contain anthocyanins - powerful antioxidants known for their anti-inflammatory effects, which may help reduce internal inflammation linked to several health conditions.
Additionally, a Finnish study found that eating strawberries alongside carbohydrates helped moderate blood sugar spikes. Participants who consumed strawberries with white bread released 26% less insulin compared to those who ate bread alone. Stable blood sugar levels can be particularly helpful during periods, when hormonal fluctuations may increase sugar cravings and fatigue.
Dark chocolate has been studied more directly in relation to menstrual pain. Researchers explain that period cramps occur when prostaglandins (hormone-like compounds) trigger uterine contractions. Magnesium, a mineral found in high concentrations in dark chocolate, helps relax muscles and may inhibit prostaglandin activity. 28 grams of 70–85 per cent dark chocolate provides about 15 per cent of the daily recommended magnesium intake, compared to just 4 per cent in milk chocolate.
Several small clinical studies support this link. A study conducted among 50 menstruating teenage girls in Indonesia found that those who consumed 40 grams of 69 per cent dark chocolate daily for three days experienced significantly lower menstrual pain compared to those who consumed chocolate milk.
An Indian university study involving 90 students compared three groups: dark chocolate consumers, milk chocolate consumers, and a control group. Participants who consumed 120 grams of dark chocolate daily for three days showed the greatest improvement in menstrual pain compared to the other groups.
More recently, a 2022 randomised controlled trial examined the effects of dark chocolate and music therapy on young women with primary dysmenorrhea. The study involved nursing students aged 18 to 25 and found that “mean menstrual pain intensity and mean anxiety level in the dark chocolate and music group decreased significantly after the intervention.” Researchers concluded that “both dark chocolate and music medicine significantly reduced menstrual pain and anxiety,” while also noting that further research is needed to confirm long-term benefits.
Another 2025 study explored the impact of 85% dark chocolate supplementation in trained female athletes across different menstrual phases. Participants consumed 30 grams of dark chocolate daily for three days. The researchers found that dark chocolate intake significantly improved physical performance, reaction time, and reduced muscle soreness, particularly during the premenstrual phase. The study concluded that dark chocolate’s “anti-inflammatory and neuromodulatory properties” make it a promising non-pharmacological support option during hormonally sensitive phases.
So, does the viral combo really help?
Dr Mansi Sharma, Consultant Obstetrician and Gynaecologist at Motherhood Hospitals, Pune, said that there is no harm in having a strawberry–dark chocolate combination during periods. She explained that both components have some scientific basis for their benefits, though evidence is limited on this combination.
“Chocolate contains magnesium, which helps relax muscles, including the uterine muscles, and may reduce menstrual cramps,” she said. “It also has antioxidants, cocoa, and flavonoids that can reduce inflammation and sometimes boost mood.”
Regarding strawberries, she noted that “the vitamin C and antioxidant content in strawberries has been proven to reduce inflammation.” However, she cautioned that “direct clinical trials on the combination of strawberries and chocolate during periods are still lacking. Most studies focus on the individual benefits of each component.”
Dr Sharma emphasised moderation. “Rather than going for other sugary snacks, this combo can be a healthier option. But it is not a magic solution, individual responses may vary, and it may not work for everyone.”
She also highlighted that diet is only one part of managing period symptoms. “Hydration, overall nutrition, and identifying other causes of menstrual cramps are important. A combined approach works best, and moderation should always be kept in mind.”
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.
