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Can You Improve PMS With Food?

Anyone else out there experience PMS?!


It is estimated that around 90% of women experience some form of premenstrual syndrome or PMS. Symptoms associated with PMS can differ for everyone but typically consist of bloating, tender breasts, weight gain, fatigue, anxiety, and depression. Our cycles should not be incredibly debilitating. Slight cramping, energy shifts, moderate weight gain etc. are all to be expected, but if you are experiencing extreme symptoms, a lack of micronutrients or calories could be causing some of these imbalances.


There isn’t a magical food that will cure these symptoms, but by consuming certain nutrients and staying away from others, you may reduce them somewhat. To find out more about these foods, keep reading!

  • If you are experiencing bloating, swelling, or breast tenderness, try to avoid salt or cook your own meals instead of purchasing premade products that can be high in salt.

  • Drinking plenty of water can also aid in the reduction of swelling and bloating.

  • Limit caffeine and alcohol to prevent problems sleeping and potential mood changes.

  • Eating more calcium, which is found in foods like yogurt, milk, and cheese, has been shown to help reduce a variety of PMS symptoms.

  • Eating complex carbohydrates that are rich in fiber, like whole grains, oats, and lentils, can help you feel full for longer and may help you keep cravings under control.

  • Consume foods rich in iron, like lean meat, with foods rich in vitamin C, like strawberries and other fruits, to replace the iron you lose each month from your cycle .

A non-diet approach to reduce PMS symptoms could be to incorporate more exercise. Exercise tends to improve our mood while also helping with our fluid status, which could aid in the reduction of swelling and bloating.

PMS is something that many women struggle with, but you are not alone! Try some of the tips above, and if they don’t work for you, try a different one! Symptoms are different for everyone, and that means that the treatment of symptoms won’t be the same for everyone either!




Resources: 1, 2, 3


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