Diet for PMS: best foods and what to avoid

Foods that fight PMS are ideally those that contain omega 3 and/or tryptophan, such as fish and seeds, as they help to reduce irritability, as well as vegetables, which are rich in water and help to combat fluid retention.

Thus, during PMS, the diet should be especially rich in: fish, whole grains, fruits, vegetables and vegetables that are important to combat PMS symptoms such as irritability, abdominal pain, fluid retention and malaise.

Furthermore, you should avoid consuming fat, s alt, sugar and caffeinated drinks that can end up worsening PMS symptoms.

Foods that help with PMS

Some foods that can help reduce the symptoms of PMS, and that therefore can be a good bet in the diet, are:

• Vegetables, whole grains, dried fruits and nuts: these are foods with vitamin B6, magnesium and folic acid that help transform tryptophan into serotonin which is a hormone that increases feeling of well-being. See more foods rich in tryptophan;
• Salmon, tuna and chia seeds: these are foods rich in omega 3, which is an anti-inflammatory substance that helps to reduce headaches and abdominal cramps;
• Sunflower seeds, olive oil, avocado and almonds: they are very rich in vitamin E, which helps to reduce the sensitivity of the breasts;
• Pineapple, raspberry, avocado, fig and vegetables such as spinach and parsley: these are naturally diuretic foods that help fight fluid retention.

Other good foods for PMS are fiber-rich foods like plums, papaya and whole grains that help regulate the bowels and have a laxative effect that reduces abdominal discomfort caused by inflammation of the reproductive system.

Foods to avoid in PMS

Foods that should be avoided in PMS include sausages and other foods rich in s alt and fat, such as meat broths and canned goods, as well as fatty foods, especially fried foods. It is also important not to consume caffeinated beverages, such as guarana or alcohol.

All these foods worsen PMS symptoms by increasing fluid retention and abdominal discomfort.

Foods rich in sugar are also not indicated during PMS but as it is relatively common for women to feel an increased need to consume sweets, they are allowed to eat 1 square of semi-sweet chocolate (70% cocoa) after main meals.