Cramps, bloating, mood swings, and fatigue – these are all common symptoms for women experiencing PMS. Every month, millions of women endure uncomfortable physical and mental symptoms, assuming that they just have to suffer through them.
The good news? You don’t have to. Research has shown that something as simple as adjusting your diet can significantly ease these common PMS symptoms.
PMS occurs during the luteal phase of a woman’s monthly cycle, which is the final phase after ovulation. Your hormones are shifting, and your overall energy is declining. PMS symptoms can also persist into the menstrual phase once your bleeding starts.
Discover the best foods to support your hormones and alleviate PMS symptoms, including nutrient-rich fruits and vegetables, healthy fats, high-quality proteins, and complex carbohydrates. These foods can help you feel your best – even when that time of the month hits.
Plus, we’ve included a couple recipes to help set you up for success!
What to Eat During Your Period to Help Relieve PMS Symptoms
Many of the recommended foods offer several benefits, addressing multiple symptoms at once. To help you better manage your symptoms, we’ve organized them based on their specific benefits.
Foods For Abdominal Cramps
Hemp Seeds
Packed with protein and rich in omega-3 and omega-6 fatty acids, hemp seeds are a nutritious addition to salads, smoothies, or yogurt for PMS relief.
They have been shown to reduce the effects of prolactin, a hormone that contributes to PMS symptoms. Hemp seeds are anti-inflammatory and can also help relieve digestive discomfort and breast tenderness.
Salmon
Another great source of protein and omega-3 fatty acids, salmon is anti-inflammatory and can aid in reducing period cramps, bloating, and other aches and pains.
Salmon is one of the best food sources of vitamin D and is high in vitamin B6. Both of these essential vitamins help your body produce serotonin, which helps regulate your mood. Getting enough vitamin D and B6 can reduce mood swings, irritability, and feelings of sadness.
Chamomile Tea
An age-old herbal remedy, chamomile tea might be just what you need in the days leading up to, and during, your period to reduce cramps and promote relaxation.
Chamomile contains compounds like flavonoids and terpenoids, which have anti-inflammatory effects. It’s also a natural muscle relaxant. The antispasmodic properties of chamomile can reduce the severity of spasms in your uterus and ease cramping.
Dark Leafy Greens
Dark leafy greens like kale, spinach, Swiss chard, and arugula are excellent for reducing PMS symptoms, including cramps, due to their high content of essential nutrients like magnesium, calcium, iron, vitamin E, vitamin C, and B vitamins.
Leafy greens can also provide you with quick energy and ward off oncoming fatigue that often comes with PMS. If you’re not in the mood for a salad, you can always freeze leafy greens and add them to smoothies. Alternatively, you can sauté them or add them to soups for something warmer.
Foods For Digestion & Bloating
Oatmeal
A great option for a quick breakfast, oatmeal is high in fiber, zinc, and magnesium, which are known to improve digestion and reduce cramps.
One cup of oatmeal contains about 14 milligrams of iron, a nutrient essential to replenish during your period. The complex carbohydrates in oats can also fight fatigue and mood swings.
Broccoli
The unique nutritional properties of broccoli can help to balance your hormones. Rich in antioxidants and high in fiber, broccoli supports good digestion and helps with the detoxification process of excess estrogen.
Bone Broth
Abounding in health benefits, bone broth is great for your gut health. The collagen and gelatin in bone broth help strengthen your gut lining, which is essential for hormone balance.
Keep it stocked in your pantry, or simmer some homemade bone broth to add it to your diet near the end of your menstrual cycle to provide key nutrients to help relieve PMS symptoms and support muscle relaxation.
Bananas
When your tummy isn’t feeling great, you have probably been taught to reach for a banana – and for good reason. Rich in fiber, vitamin B6, and potassium, bananas can support digestion, reduce bloating, and alleviate constipation, and water retention.
Additionally, the vitamin B6 in bananas that supports the production of serotonin can lead to an improved mood.
Foods For Mood Swings
Pumpkin Seeds
Pumpkin seeds are recommended as one of the best foods to eat to get magnesium and zinc. If you’re looking for a natural mood boost, magnesium is one of the best options.
These small but mighty seeds are also rich in omega-3’s, iron, and fiber.
Sweet Potatoes
Cravings for carbs may be higher before and during your period, making sweet potatoes a healthy option as a complex carbohydrate when the cravings hit. They are also high in vitamin B6, vitamin C, potassium, fiber, and zinc.
Yogurt
The probiotics in yogurt can help with gut health, which is tied to brain health and mood. Yogurt also contains calcium and vitamin D, which have both been shown to ease PMS symptoms like irritability and fatigue.
Choose an unsweetened yogurt without added sugar. For more flavor or crunch, try topping it with berries, nuts, or seeds.
Foods For Energy
Watermelon
If you’re looking for a snack that will energize you, watermelon is a great choice. Watermelon is about 90% water, making it one of the most hydrating fruits. It’s also packed with antioxidants, which can help reduce oxidative stress in the body and promote overall well-being.
Watermelon helps to flush out the body. Eat it on an empty stomach or at the beginning of a meal to help reduce bloating and promote good digestion.
Citrus Fruits
Bursting with craveable sweetness – fruits like oranges, lemons, limes, and grapefruit are abundant in vitamin C. During your period, iron levels run low, and in order for your body to be able to absorb more iron, you need vitamin C.
Thanks to their high water content and natural sugars, citrus fruits are a guilt-free way to get a midday energy boost. The electrolytes in citrus fruits also help prevent dehydration, which can lead to fatigue and worsen PMS symptoms like low mood, headaches, and cramps.
Eggs
Loaded with nutrients, protein, and fat, eggs are well-known as an energy food. Eggs are a complete protein, meaning that they contain all nine essential amino acids that the body can’t synthesize on its own.
Eggs are a good way to provide your body with a sustained source of energy and keep your blood sugar stable. They also contain vitamin D which is associated with a reduction in PMS symptoms.
Almonds
A quick and easy PMS-friendly snack, almonds are a good plant source of protein, healthy fat, fiber, B vitamins, and magnesium. Along with fighting fatigue, almonds can help manage cramps and reduce inflammation.
Combine rolled oats, almond milk, chia seeds, maple syrup, and nut butter in a mason jar or bowl. Stir with a spoon to combine.
Cover the jar or bowl with a lid or plastic wrap. Refrigerate overnight, or for at least 4 hours to soak completely.
In the morning, give the oats a stir and top with nuts or fresh fruit, if desired. Enjoy!
Watermelon Citrus Smoothie
Ingredients:
1 orange, peeled
4 cups frozen watermelon chunks
1 banana, peeled
1 lime, juiced
Instructions:
Add peeled orange, banana, frozen watermelon chunks, and juice of the lime to a blender.
Blend on high until smooth.
Enjoy!
At BrainMD, we’re dedicated to providing the highest quality brain supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. This article has been scientifically reviewed and approved by Nicole Avena, PhD.
References:
National Center for Biotechnology Information (NCBI). (n.d.). Studies published so far showed the effectiveness of dietary changes in reducing PMS symptoms. Public Library of Science. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11206370/
Sahebkar, A., Henrotin, Y., & Veronese, N. (2019). Colchicine: A potential new treatment for osteoarthritis? Biomedicine & Pharmacotherapy, 109, 1694–1701. https://doi.org/10.1016/j.biopha.2018.11.122
Meet the Author
Amy Huffmire, Writer
Amy Huffmire is passionate about helping individuals and families live their best lives through nutrition and fitness, as she has seen the positive effects these things have had in her own life. She loves to write in many forms and genres from children's stories to research articles. She has a BS in Business from Brigham Young University.
Kim Henderson has been writing about health, beauty, wellness and the environment for more than 15 years. She’s the author of the award-winning book 50 Simple Steps to Save the World’s Rainforests and the former editor of Healthy Living magazine. She earned her Bachelor of Arts in English from UCLA.
Dr. Kabran Chapek has been a staff physician at Amen Clinics since 2013. He has a special interest in the assessment and treatment of Alzheimer’s and dementia, traumatic brain injuries, PTSD, and anxiety disorders. Dr. Chapek is the founding president of the Psychiatric Association of Naturopathic Physicians. In his groundbreaking book, Concussion Rescue: A Comprehensive Program to Heal Traumatic Brain Injury and new online course, Dr. Kabran Chapek walks you through the exact protocols he uses with his patients at the Amen Clinics to put you on a path to brain repair and recovery.
