Apart from eliminating foods that worsen PMS symptoms, include foods in your diet that boost your health. PMS symptoms can be mild or severe. There is no need for medical diagnosis to know whether you are suffering from PMS symptoms. Instead of asking your doctor for medications, it is better to alter your diet to reduce most annoying symptoms of PMS.
Here are some tips on diet for PMS symptoms
1. Eat and do not skip the meals
Skipping the meals can lead you to turn on to processed foods to alleviate constant and sudden hunger. Skipping or not eating the meals won’t reduce cramps, bloating, irritability, nausea, and headaches.
You will observe cravings when your body’s blood sugar levels drop. So, have five or six smaller and healthy meals in order to maintain healthy blood sugar levels.
2. Consume foods rich in vitamin B
Consuming vitamin B6 can reduce your PMS symptoms such as mood swings, bloating, tiredness and cravings. Take vitamin B supplements. Nuts, bananas, yogurt, eggs, whole grains, beans and sweet potatoes are the good sources of vitamin B.
3. Eat healthier fat foods
If your diet is full of fatty foods, you will suffer more from PMS symptoms and discomfort. So, eliminate fat-laden foods from your diet for PMS. Eat tuna fish, walnuts, pumpkin seeds, and salmon.
4. Increase potassium intake
Potassium plays a great role in eliminating PMS symptoms. Eat plenty of fruits and vegetables. Bananas, oranges and cantaloupe are rich in potassium.
5. Drink plenty of water
Drink enough water and eat fruits high in water content. Eat cucumbers, carrots, celery, and red bell peppers.
6. Avoid high intake of refined sugar
Eating too much processed sugar makes you feel tired than energized. So, it is best to consume natural sugar sources such as fresh fruits or canned fruits with added water.
7. Eat vitamin E foods
Increase the intake of vitamin E. You can also take vitamin E supplements. Wheat germ oil, vegetable oil, avocados, brown rice, seeds, nuts, asparagus and oily fish are rich in vitamin E.
8. Eat chocolates of better choices
Instead of eating too much chocolate, it is better to eat healthier chocolates. Try Divine Chocolate for a smooth taste.
9. Give magnesium a try
You can find magnesium in various nuts and seeds and also in brown rice. Lentils, wheat, and bulgur are other sources of magnesium.
10. Drink milk
Calcium and vitamin D are essential nutrients in your diet. So, eat calcium rich vegetables, broccoli, and asparagus.
11. Eat starch rich foods
Eating the diet rich in starch can help with PMS symptoms by maintaining normal blood sugar levels. Such type of diet can also reduce hunger and overall food intake. Healthy diet should include 50% of the total calories from carbohydrates.
12. Increase fiber intake
Fiber alleviates premenstrual constipation. It reduces cholesterol levels and also decreases the absorption rate of glucose in your bloodstream.
13. Add soy to your diet for PMS
Soy products such as soya milk, tofu, and linseed give substances known as phytoestrogens. They can help reduce hot flashes and other menopausal symptoms.