Foods that Fight PMS


PMS has a bad reputation with very good reason. Bloating, headaches and moodiness – it only takes one symptom to throw off your whole day. But there are actually many foods that can provide you with healthy nutrients and help alleviate some of your PMS symptoms. Let Mother Nature help you by satisfying your cravings and conquering your symptoms at the same time:



Those PMS cravings are no joke. Start your day with a breakfast that is rich in protein and healthy fats. An energy packed omelet will help to feel satisfied and energized. Scramble one whole egg with two egg whites, a half a cup of cottage cheese and two ounces of turkey.

Peanuts and peanut butter

Peanuts are among the best foods for vitamin B6 and magnesium. Getting extra magnesium may help lift your mood and prevent bloating, just skip the salted varieties to avoid retaining water, and watch the quantity.

Low-fat yogurt

Yogurt can help balance your calcium levels during your menstrual cycle. Some women have lower blood levels of calcium around the time of ovulation, and adding calcium can make a big difference when dealing with PMS symptoms that are related to mood and bloating.


Sleep disturbances right before your period are common for many women. Too little sleep makes women more susceptible to pain and cramps. Try eating bananas, which contain melatonin, a sleep-aid hormone.


They are a magnesium–rich food that helps reduce water retention and regulates the activity of serotonin. Beans are an incredibly versatile ingredient in the kitchen. Add them to salads, stir–fries, pasta dishes, and soups, or puree them with garlic or onions and you’ll have an instant dip or spread.


Since the body cannot absorb calcium without the help of vitamin D, it’s critical to get enough of both nutrients, especially if you experience uncomfortable PMS symptoms. Fish like salmon, mackerel, sardines and herring, are rich sources of vitamin D. Aside from contributing to calcium absorption; the vitamin D in these fish may act through additional pathways to reduce PMS symptoms. Studies suggest a diet rich in vitamin D may reduce the risk of PMS by about 40 %.