PMS diet: best foods and what to avoid

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

Therefore, during PMS, the diet should be especially rich in: fish, whole grains, fruits, vegetables and legumes, which are important to combat PMS symptoms such as irritability, abdominal pain, fluid retention and feeling unwell.

In addition, you should avoid consuming fat, salt, sugar and caffeinated drinks, which can end up aggravating PMS symptoms.

Foods that help with PMS

Some foods that can help reduce PMS symptoms, and therefore can be a good option 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 the 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 reduce headaches and abdominal cramps;
• Sunflower seeds, olive oil, avocado and almonds: they are very rich in vitamin E, which helps reduce breast sensitivity;
• Pineapple, raspberry, avocado, fig and vegetables such as spinach and parsley: they are naturally diuretic foods that help combat fluid retention.

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

Foods that should be avoided during PMS

Foods that should be avoided during PMS include sausages and other foods rich in salt and fat, such as meat broths and canned foods, as well as fatty foods, especially fried foods. Furthermore, it is also important not to consume caffeinated drinks, such as guarana or alcohol.

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

Foods rich in sugar are also not recommended 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.