Diet Changes to Help with PMS

Premenstrual syndrome, or PMS, is the group of symptoms that some women experience leading up to their monthly menstrual period. Symptoms can vary from woman to woman and although it can’t be completely avoided for most, there are some things you can do to help manage symptoms. In today’s post, I’ll share tips for changing your diet that may help reduce PMS symptoms.

PMS symptoms

Symptoms of PMS can vary greatly, but some of the most common ones include:

• Headaches

• Mood swings

• Fatigue

• Bloating

• Cramping

• Breast tenderness

• Constipation or diarrhea

Though you may not be able to alleviate all of these symptoms with diet changes, you may at least be able to improve them.

Foods to eat

A well-balanced diet high in whole foods and low in processed foods is recommended for women wanting to reduce PMS symptoms. Though more research is needed, there are some studies demonstrating that vitamin D, certain B vitamins, calcium, and magnesium may reduce the severity of PMS symptoms.

• Plenty of colorful fruits and vegetables - especially green leafy vegetables like kale, spinach, and chard

• Lean protein sources - eggs, beans, lentils, chicken, turkey, and fish

• Whole grains - quinoa, oatmeal, and whole grain bread

• Calcium- and vitamin-D-rich foods - milk, cheese, and plain yogurt

• Healthy sources of fat - nuts, seeds, olive oil, avocado, and fatty fish (salmon, tuna, sardines, and halibut)

Foods to limit or avoid

Certain foods can make PMS symptoms worse. To minimize symptoms, try limiting or avoiding the following:

• Caffeine - coffee, soda, and chocolate all contain varying amounts of caffeine

• Salt - processed meats (sausage and deli meat), packaged foods (chips and crackers), and restaurant foods tend to have the highest amounts

• Sugar - sugary drinks (flavored coffee, soda, and juice), desserts, and snack foods

• Alcohol - beer, wine, and mixed drinks

Physical activity

Additionally, being physically active leading up to and during your period can help reduce bloating, improve your energy levels, and make you feel better overall! Even if you aren’t feeling your best, try 30 minutes of yoga or a brisk walk.

While you may not be able to completely avoid PMS symptoms, you may be able to improve them by eating a balanced diet consisting of whole foods and avoiding or limiting caffeine, alcohol, sugar, and salt. Staying active by walking or doing yoga can also help. Feel free to share any other tips for managing PMS symptoms in the comments below!