Best Foods to Eat When You’re Experiencing PMS

Premenstrual syndrome (PMS) is a regular occurrence for many women as they have their period. Some people experience symptoms that leave them miserable while others don’t seem to get affected. Symptoms can range from physical to emotional or a mixture of both. Lucky for you there is evidence that altering your diet can help ease your PMS symptoms. We can all crave salty snacks or a sugary treat from time to time but next time think twice and grab something that can benefit your body during this time! Here are a few of the best foods to eat when you’re experiencing PMS.

Try these foods:

Low fat yogurt

When you are hungry for a snack think about yogurt. Yogurt contains tons of nutrients and healthy fats that your body needs. The calcium in yogurt can help ease a woman’s PMS.


cooked salmon

Women can benefit from added vitamin D in their diet – the best source is from salmon. Salmon contains a lot of healthy vitamins and minerals that can reduce irritability and breast tenderness during our periods.


This yummy vegetable is full health benefits. The dietary fiber in broccoli helps to regulate estrogen levels that fluctuate during the time of the month. Because of the high amount of fiber it can also help the digestive system, so you can feel some relief from gas, bloating and loose stools.


Eggs are a nutrition powerhouse full healthy fats and cholesterol you need to be healthy. With vitamins such as vitamin D, B6 and E you will surely be feeling satisfied and full so you won’t be craving junk later. Studies have shown that vitamin D, B and E help control chemicals in the brain that cause PMS, so power up!


Adding bananas to your diet can stop you from retaining water and feeling bloated. This fruit is rich in vitamin B6 and potassium which can also aid in cramps that you may endure from PMS.

Chamomile tea

cup of chamomile tea

Chamomile tea isn’t just a “before-bedtime tea”, it is linked to reducing the severity of menstrual cramps. Consuming chamomile tea could reduce the pain you get from your PMS.

 Popcorn, quinoa, and wheat berry

A lot of us experience bad PMS where we are just itching to get out of our skin. To alleviate this feeling try adding complex carbohydrate into your diet. These can help boost your serotonin levels in the body to make you feel good.

Nierenberg, Cari. “PMS: Diet Dos and Don’ts.” WebMD, WebMD, 18 May 2011,

Orenstein, Beth W. “Photo Gallery: 8 Foods That Help Fight PMS.”,

Glassman, Keri. “18 Foods That Help Fight PMS.” Women’s Health, Women’s Health, 11 June 2019,

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