What to eat to ease PMS symptoms

Woman holding up a calendar

No doubt you’re well aware of how important a balanced diet is for staying healthy and this can be true for your hormones too. When it comes to reducing Premenstrual Syndrome (PMS) symptoms, some foods are a lot better than others. 

Wholegrains

If you struggle with Premenstrual Syndrome (PMS), make sure you eat whole grains regularly. It contains a good amount of thiamine (vitamin B1), which is super important for reducing PMS symptoms, according to research published in the American Journal of Clinical Nutrition. Women who consumed lots of thiamine were 25% less likely to be affected by PMS. Whole grains also contain riboflavin, which the same research linked to a reduction of up to 35% in PMS symptoms. 

Dried fruit

Snacking on iron-rich dried apricots, dates, and figs could be another game-changer for PMS symptoms. Research published in the American Journal of Epidemiology found that iron can help to prevent PMS, possibly due to its effects on mood-boosting serotonin. 

Omega 3 fatty acids

According to research published in the International Journal of Gynecology and Obstetrics, omega 3 fatty acids can help to reduce menstrual cramps. If you’re often affected badly by cramps at “that” time of the month, upping your omega 3 intake could be a smart move. You might also choose to talk to your doctor about supplementing with omega 3. In one study, women who took omega 3 supplements every day for 3 months noticed a positive difference in how severe their cramps where. 

While some foods are great for keeping hormones balanced, others can do the complete opposite. Some of the big no-no’s include:

High GI foods

Foods that rank high on the Glycemic Index can be bad news for your hormones. A few culprits? White breads, pastas and rice, cakes, and sugary drinks all spike your blood sugar and insulin levels. Brown bread, rice, and pasta have a much more stable effect on blood sugar and insulin levels.