The Best Foods To Eat While PMSing

June 19, 2022

You may be much too familiar with what happens when your period hits: the stomach cramps, the mood swings and food cravings to name a few symptoms. Eating a healthy and balanced diet may the be the last thing you want to do. A few things you can do to minimize these side effects are to exercise, get enough rest, but most importantly feed your body some period-friendly foods. Next time you feel those PMS symptoms coming on, include these five nourishing foods into your diet so you can tackle your period head on.

Leafy Greens

Leafy greens include a powerhouse of nutrients giving you what you need to feel balanced and comfortable during your period. They are full of antioxidants which help fight inflammation and bloating since they are a natural diuretic as well. Vitamins and minerals such as calcium and magnesium are found in leafy greens which do a great deal in preventing cramps and headaches. Both kale and swiss chard are rich in iron and high in fiber, both of which should be increased during your period to help with digestive issues. To slow down blood flow, vitamin K found in leafy greens will help restore your energy levels. Remember to continue eating your greens past your period to restore minerals lost during menstruation.

Nuts And Seeds

The perfect snack while at home or on the go, nuts areenergy-dense fuel sources, packed with protein, fatty acids, vitamins, minerals, and fiber.According to Dr. Christine O'Connor of The Gynecology Center, "Foods that are rich in good fats or omega-3s can be helpful and much more filling than the calories in junk foods." Nuts and seeds, such as walnuts and flaxseeds are rich in the healthy omega-3 fatty acids which are known to fight inflammation and pain. Additionally, nuts and seeds are loaded with magnesium and with vitamin B6, which go a long way in helping with cravings and mood swings that are often a result of your fluctuating hormones.

Fresh Fruits

Sugar cravings areespecially common during this time so it’s important togo for the right kinds of sugar and avoid the overly-processed sweets we often turn to."Fruits, vegetables, and whole foods are always your friends, but especially during menstruation. The fruit from sugar may help alleviate sugar cravings," says health and fitness consultant Tari Rose. The fiber in fruits can help regulate irregularity, which is important for women who experience diarrhea during their period. If you suffer from cramps, bananas need to be included in your period diet. Bananas include nutrients such as vitamin B6 and potassium which can reduce bloating and water retention. Bromelain, often found in pineapples, can combat cramping by helping to relax muscles.

Whole Grains

Much like fruit, the fiber in whole grains will help you stay regular and can help keepyou fuller longer making you less susceptible to cravings. Valuable vitamin B6 in whole grains can also help moderate your energy, mood and stress levels during your period. Whole grains provide important vitamins and minerals such as iron and calcium, which should be restored after your period as deficiencies in iron and calcium can worsen PMS related symptoms. Try to include oats, brown rice, quinoa, buckwheat and millet into your period diet. When buying whole-grain bread, pasta and cereals, look for whole grains as the main ingredient.

Red Meat

Increased iron intake can significantly decrease PMS-related symptoms, so bring on the red meat. According to a study by theUniversity of Massachusetts, it wasdiscovered thatwomen in the highest 20% of iron intake were approximately 40% less likely to suffer PMS as those in the lowest 20% of iron intake. "A diet high in iron helps avoid anemia and symptoms that can go along with it," said Dr. Sharon R. Thompson of Central Phoenix Obstetrics and Gynecology. "Women who eat red meat will be able to get sufficient iron from food." It is important to top up your iron levels during your period. If you do not eat meat, Dr. Thompson suggests a supplement in order to maintain adequate iron stores.

Avoid These Foods

As tempting as these foods are, especially during your period, most sugary and junk foods tend to aggravate PMS-related symptoms, thus it is best to avoid them. When consuming sugary foods and beverages, blood sugar tends to spike, which worsens mood and energy levels."Many women have the urge to snack on junk food and empty calories," Dr. O'Connor explained, "This ends up not being nutritionally filling, and can lead to an uncomfortable, bloated feeling." To avoid bloating and gas, steer clear of foods and beverages with high sodium content such asfrozen dinners, fast food, canned soups, and bacon.

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