You may not know that the foods you eat before your next period can affect your PMS symptoms. If you have suffered from PMS you know how rough it can be. Bloating, cramping, mood swings, and food cravings are all part of it. With eating these foods, you can help reduce PMS symptoms.

It’s true that women have a range of symptoms and not everyone have the same issues. The most common complaints are bloating, cramps, cravings, depression, headaches/migraines, fatigue, irritability and tenderness. These symptoms can last five to seven days per month.

Sure, we have all devoured a bag of chips or enjoyed a chocolate bar, but they end up bringing little PMS relief. What we do need are nutrients and exercise to help stay balanced from the inside out. Science has proven time and time again that our lifestyle and food choices have a major influence on our well-being.

PMS occurs in the second half of the luteal phase of a woman’s cycle. The easiest way to work with your PMS symptoms is before they start. Learn to chart your cycle phases with an app like Clue Period Tracker.

There is no magic cure all food that will remove all your symptoms tomorrow. It can take like most changes, 3-6 months to notice any changes.

It is important to cut down on excess refined sugar, alcohol, processed carbohydrates and junk food during this period. All these foods spike blood sugar levels which increases irritability, mood swings, and exhaustion. They do not help reduce PMS symptoms, at all! Nourish your body instead with foods that will stabilize hormones, supply ample energy and support digestion.

6 Foods to Help Reduce PMS

Apples

Apples are a wonderful source of potassium. They’re also naturally sweet and loaded with fiber. Potassium plays a big role in keeping mood swings in check. This important mineral also helps to reduce fluid retention and decrease bloating. Lack of adequate potassium can lead to muscle cramping which you want to avoid when menstrual cramps are around the corner.

Dark Leafy Greens

Studies show that magnesium can help reduce bloating, cramps, and fluid retention that so many women experience. Dark leafy greens like kale, collards, Swiss chard, mustard greens and spinach are loaded with magnesium to alleviate these symptoms. The fiber in these vegetables also helps move excess estrogen through the intestinal tract. Estrogen dominance during the luteal phase is often a cause of PMS symptoms.

Brown Rice

If PMS has you feeling tired and depressed you probably need more B vitamins in your diet. These play a key role in keeping our energy levels and mood stable. Brown rice is an incredible source of B vitamins, which also help to stave off sugar cravings. Enjoy one serving per day with veggies, fish, or chicken.

Sweet Potatoes

Curbing sugar cravings is as simple as eating more sweet vegetables. Sweet potatoes area  great option that are loaded with natural sugars, antioxidants, and fiber. These natural sugars help with the agitation and irritability symptoms that can be a result of lower estrogen levels during the second half of the luteal phase. Try baking your sweet potatoes with a touch of olive, salt, and cinnamon. Sweet potatoes are also excellent mashed, baked as fries or used as in a soup with other root vegetables.

Wild Salmon

Healthy fats are very important for boosting your mood and easing PMS symptoms. Wild salmon is a great food source of Omega 3’s, which also help to regulate hormone balance. Enjoy 2-3 servings of wild salmon per week during your luteal phase. Salmon can get expensive, so opt for rainbow trout and sardines as great alternatives. To supplement with high quality fish oil can also be helpful.

Avocados

Aside from their rich and creamy texture, which pairs well with just about anything (um hello avo toast!), avocados are nutritional powerhouses because they host a wide variety of vitamins and minerals. If you find yourself with huge discomfort, it might be time to binge on some guacamole. Let’s be honest, this would not be an arm twister for me! I could easily eat guacamole every day, yes every day! These babies are high in omega-3 fatty acids, which can help fight inflammation and relieve pain due to menstrual cramping.

SKIP

Alcohol

As much as we love to relax with a glass of wine after work, you may want to skip this ritual when you’re on your period. Alcohol naturally dehydrates the body, causing you to retain excess fluids. Yuck excess bloat! No one wants that!

Salty Foods

The foods that we tend to crave most during our periods—queue the salty chips, sugary treats and fast-food burgers unfortunately cause more harm than good when it comes to relieving cramps and bloat. We already retain excess water during our periods and eating a diet high in salt can make bloating and menstrual pain even worse. Fill up on water to help curb cravings and eat foods low in sodium and processed sugars.

Caffeine

When your energy’s plummeting fast, be careful not to use coffee or soda as a crutch. Caffeine is a stimulant that causes stronger and more painful uterine contractions during our periods. Your cramps could get much, much worse by having your morning coffee. Food and beverages high in sugar and caffeine can aggravate PMS symptoms and cause even more bloating. Opt for caffeine-free tea, decaf coffee, and water until your next cycle begins.

Will you eat these foods each month to help reduce PMS? Do you already?

Don’t forget to check out my post on Best Foods for Your Skin Type!

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