Can Healthy Eating Ease PMS Symptoms?
Healthy eating is one of the first things to focus on for coping with PMS. By eating a balanced diet — getting enough from every food group according to your body's needs, and clearing your diet of excess salt, alcohol, caffeine and trans fats — you can fight PMS symptoms.
Before your period especially, an intense urge to eat carbohydrates can steer you toward sugary, simple-carb foods. But that's not what your body truly wants! Eating high-glycaemic-index foods (refined sugar and carbohydrates) in this phase can make your blood sugar unstable, and the sudden spikes and drops can intensify your symptoms.
A low-glycaemic-index eating plan makes it far easier to manage both your PMS symptoms and your increased appetite.
- Always choose high-fibre carbohydrate sources (quinoa, buckwheat, brown bread, whole-grain pasta, bulgur, brown rice, oats).
- Have a bowl of oil-free, lemony salad at every meal.
- At snacks, include low-GI fresh fruit (apple, grapefruit, kiwi, orange, plum, pear). To prevent a sudden blood-sugar spike, pair it with a glass of fat-free milk/yogurt or 15–20 raw almonds/hazelnuts or 2–3 whole walnuts.
- Take care not to eat foods with refined sugar.
Research shows a low-GI diet is linked to reductions in inflammatory markers that can ease PMS symptoms.
Which Foods Should You Include During PMS?
To increase your comfort and ease symptoms in this phase, getting enough of these vitamins and minerals matters a great deal: calcium, vitamin D, B vitamins (especially riboflavin and thiamine), magnesium and iron. So include foods rich in them:
- Rich in calcium: milk, yogurt, kefir, ayran [a traditional Turkish yogurt drink].
- Rich in vitamin D: eggs, fish, mushrooms.
- Rich in magnesium: dark leafy greens, raw nuts, seeds (chia, flaxseed), legumes, avocado.
- Rich in riboflavin: whole grains, raw almonds, mushrooms, eggs, dark leafy greens.
- Rich in thiamine: whole grains, legumes, raw hazelnuts, lean red meat.
- Rich in iron: lean red meat, quinoa, legumes, grape molasses.
The “INs” and “OUTs” of PMS
Women experiencing premenstrual syndrome often notice acne, fatigue, breast tenderness, stomach upset, headache, joint and muscle pain, mood swings and difficulty concentrating. By bringing the PMS “IN” foods into your life and taking the “OUT” foods out, you can get through this phase as lightly and happily as possible.
CHICKPEAS — IN! Some research finds women tend to have low zinc levels during PMS. If you want to control your appetite and hormone levels, chickpeas can support you more than you'd expect. One cup of boiled chickpeas covers about 17% of your average daily zinc needs. Add them to soups and salads, or enjoy them as hummus.
ALCOHOL — OUT! Too much alcohol before your period can increase the breast tenderness linked with PMS and, by causing blood-sugar swings, lead you to eat more. To get through PMS comfortably, limit alcohol as much as possible to one glass, and prefer lighter drinks.
YOGURT — IN! Yogurt is a wonderful calcium source that fights PMS symptoms. According to research at the University of Massachusetts, women who consumed 1,200 mg of calcium a day felt 30% fewer PMS symptoms than those getting half that amount. Remember: one bowl of yogurt a day gives your body 350 mg of calcium.
SALTY FOODS — OUT! Salty foods like pickles, olives, crisps and some packaged snacks cause water retention, and combined with premenstrual bloating this lowers your quality of life. If you'd rather not risk it, choose low-salt or salt-free alternatives and don't neglect plenty of water.
SALMON — IN! According to another University of Massachusetts study, women who ate more vitamin-D-containing foods got through PMS far more comfortably. With its high vitamin D and protein, salmon helps manage your appetite and ease this phase.
COFFEE — OUT! You may think the opposite, but coffee can increase the severity of PMS. Because of its caffeine, it can raise breast tenderness and cause mood swings, so choosing herbal teas like chamomile instead helps ease muscle cramps and reduce tension.
TURKEY — IN! Some research shows that eating B6-containing foods during PMS can help fight symptoms like irritability, depression and breast tenderness. With its high protein and vitamin B6, turkey can help you forget PMS symptoms entirely.
SUGAR — OUT! Even if you feel you need it most during PMS, all sugar really does is intensify your symptoms. High-sugar foods cause blood-sugar swings that lead you to take in more calories and worsen symptoms. Try to resist the sweet cravings — you won't regret it!
SPINACH — IN! One of the best sources of magnesium, spinach is one of your greatest helpers during PMS. It eases muscle cramps and helps lift your mood — enjoy it cooked, in salads or in smoothies.
To Reduce PMS Symptoms
- Take care to get enough good-quality sleep (7–8 hours).
- In this phase, lean on stretching, stress-reducing activity like yoga, walking and pilates.
- Have a glass of warm fat-free milk before bed to ease muscle spasms and soothe tension.
- Choose herbal teas like chamomile and ginkgo biloba — ginkgo biloba helps reduce bloating and helps you relax.
- Aim for 2.5–3 litres of water a day.
A Sample PMS Menu
Morning: warm water (with cinnamon)
Breakfast: low-fat milk or yogurt + oatmeal + fresh seasonal fruit
Snack: raw nuts + ginkgo biloba tea
Lunch: grilled salmon + a leafy salad, OR raw spinach salad with avocado
Snack: low-fat milk or yogurt + oatmeal + fresh fruit, OR whole-wheat crackers + low-fat cheese + chia/flaxseed
Dinner: a low-fat vegetable dish + yogurt + dark leafy salad + brown bread, OR a legume or quinoa salad, OR sautéed mushrooms with vegetables + yogurt + brown bread
Evening: warm milk + fresh seasonal fruit
Before bed: chamomile tea