Premenstrual syndrome (PMS) affects nearly every woman at some point, bringing along symptoms like bloating, mood swings, cramps, fatigue, and irritability. While medications can help, diet plays a powerful role in managing these symptoms naturally.
Here’s what a dietitian recommends as the best foods to ease PMS and menstrual cramps effectively:
1️⃣ Leafy Greens – Spinach, Kale, and swiss Chard
🌿 Why: Rich in magnesium and calcium, these minerals help relax muscles and reduce cramps. Plus, they provide vitamin B6, which eases mood swings.
🥗 Tip: Add fresh greens to smoothies, salads, or lightly sauté as a side.
2️⃣ Bananas
🍌 Why: Bananas are packed with potassium, which combats bloating by balancing sodium levels. They also boost serotonin, lifting your mood naturally.
🥤 Tip: Snack on bananas or add slices to your morning oatmeal.
3️⃣ Fatty fish – Salmon, Mackerel, and Sardines
🐟 Why: Loaded with omega-3 fatty acids, these fish reduce inflammation and help ease menstrual pain and cramps.
🍴 Tip: Aim for 2-3 servings a week. Bake or grill with herbs for a tasty, healthy meal.
4️⃣ Nuts and Seeds – Walnuts, Flaxseeds, and Chia Seeds
🌰 Why: These are rich in healthy fats and magnesium, both essential for reducing PMS symptoms like cramps and mood swings.
🥄 Tip: Sprinkle flaxseeds or chia seeds on yogurt or add nuts to your snack mix.
5️⃣ Dark chocolate (in moderation)
🍫 Why: Contains magnesium and antioxidants which help relax muscles and improve mood. Plus, it’s a great way to curb sugar cravings without guilt.
⚠️ Tip: Choose dark chocolate with at least 70% cocoa content and enjoy a small piece daily.
6️⃣ Whole Grains – Brown Rice, Quinoa, and Oats
🌾 Why: High in fiber and B vitamins, they regulate blood sugar levels and ease fatigue, mood swings, and cravings.
🍚 Tip: Replace white rice with brown rice or enjoy oatmeal with nuts and fruits.
7️⃣ Water and Herbal Teas
💧 Why: Staying hydrated reduces bloating and helps flush out toxins. Herbal teas like chamomile and ginger can soothe cramps and calm the mind.
☕ Tip: Drink plenty of water throughout the day and sip herbal tea as needed.
❌ Foods To Avoid During PMS:
· Excess caffeine and alcohol (can worsen anxiety and dehydration)
· Salty and processed foods (increase bloating)
· Sugary snacks (cause blood sugar spikes and mood swings)
🌟 Final Advice From The Dietitian:
Eating a balanced, nutrient-rich diet focused on anti-inflammatory and mood-boosting foods can significantly ease PMS symptoms and menstrual cramps naturally. Combine this with regular exercise, adequate sleep, and stress management for the best results!
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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