There’s no getting around it – PMS just plain stinks. People all over the globe experience premenstrual syndrome, which affects 20-30 percent of people who menstruate. While some people report only mild effects of PMS, others have severe symptoms including intense shifts of mood, pain, fatigue, headache, weight gain, and changes in bowel habits.
Diet changes to consider that may help with symptoms of PMS
As you may have experienced, your life can turn upside down when Aunt Flo is coming to town! So when ibuprofen and some gentle physical activity won’t cut it, you might begin to wonder if changes to your diet can make things better. Here’s what we know about how diet can help with PMS symptoms.
Omega-3 fatty acids
Essential fatty acids may play a role in improving cognition, mood, and other PMS symptoms. But before you run out to buy supplements, you should know that science on the topic is mixed. While one study showed that after 90 days of supplementation, participants taking two grams of omega-3s had improved depression, anxiety, nervousness, concentration, and bloating when compared to a placebo group. Another recent study showed symptom improvements in both the treatment and control groups with no significant difference.
Since the jury is still out on how helpful these supplements may be, one idea is to try to mix healthy fats into your diet. Regularly eating foods like fish, fortified eggs, walnuts, flaxseed, and vegetable oils provides the omega-3s your body needs. It can be as easy as switching from butter to olive oil, throwing some flax meal into your smoothie, or topping a salad with some nuts. See if it makes a difference for you!
Avoid salty foods
Bloating and gas are common symptoms that can really ruin a good day. While this is mostly related to the hormones surging in your body during this time of the month, you could try reducing your salt (sodium) intake to see if it helps!
High sodium content is more prevalent in processed foods like store-bought sandwich bread, deli meats, canned soups, and many takeout meals. Finding a balance between comfort foods and those that help reduce the bloat might leave you feeling a bit more comfortable. To do this, focus on adding foods to your diet like fresh fruits and veggies, whole grains like quinoa, brown rice, and oat bran. Try preparing most meals at home from whole foods and be mindful of how much salt you add to see if it makes a difference for you..
Protein and complex carbs
When PMS cravings come knocking, be prepared to answer with a healthy snack. Pairing protein with a carbohydrate will maximize fullness and give you long-lasting energy. For example, try Greek yogurt with fruit, cottage cheese with whole-grain crackers, unsalted nuts with popcorn, or tuna salad in a whole-wheat pita. Having something nutritious to enjoy between meals can satisfy you while fighting fatigue.
Magnesium
You may not need another reason to enjoy dark chocolate, but here’s one: it’s a rich source of magnesium, which can help improve menstrual migraines. While it won’t completely eliminate a headache, increasing your overall magnesium intake can positively impact several factors that influence the frequency of migraine headaches. For instance, magnesium helps lower blood pressure.
If you’re looking to boost your magnesium levels, consider incorporating foods such as almonds and cashews (nuts), dark leafy greens like spinach and Swiss chard, and legumes including edamame, black beans, and peanuts into your diet. However, before starting any magnesium supplement, it’s important to consult with your doctor to determine if supplements are right for you.
Reviewed by the Ovia Health Clinical Team
Read more
Sources
- Behboudi-Gandevani S, Hariri FZ, Moghaddam-Banaem L. “The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial.” J Psychosom Obstet Gynaecol. 2017 Jul 14:1-7. https://www.ncbi.nlm.nih.gov/pubmed/28707491.
- Grosso, et al. “Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms.” Oxid Med Cell Longev. 2014; 2014:313570. https://www.hindawi.com/journals/omcl/2014/313570/.
- Maasumi K, Tepper SJ, Kriegler JS. “Menstrual Migraine and Treatment Options: Review. Headache.” 2017 Feb;57(2):194-208. http://onlinelibrary.wiley.com/doi/10.1111/head.12978/abstract.
- Sohrabi N, et al. “Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome: ‘a pilot trial.’” Complement Ther Med. 2013 Jun;21(3):141-6. https://www.ncbi.nlm.nih.gov/pubmed/23642943.
- Yonkers, K, et al. “Epidemiology and pathogenesis of premenstrual syndrome and premenstrual dysphoric disorder.” Up To Date. https://www.uptodate.com/contents/epidemiology-and-pathogenesis-of-premenstrual-syndrome-and-premenstrual-dysphoric-disorder. Accessed August 14, 2017.
- “About Sodium and Health.” Centers for Disease Control and Prevention. U.S. Department of Health and Human Services. https://www.cdc.gov/salt/about/index.html. Updated Jan 31, 2024