Dietary guidelines for premenstrual discomfort syndrome (PMS)
Max Müller
2026-03-17
2 min. read
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PMS is a consequence of changes in hormone levels: progesterone and estrogen, just before menstruation. A hormonal imbalance triggers a series of unpleasant symptoms experienced by most women once a month.
Nutritional approaches for PMS relief
To alleviate premenstrual syndrome symptoms, it is advisable to incorporate potassium-rich foods such as bananas and tomatoes, which aid in the elimination of excess water from the body. During this phase, transitioning to a light, nutrient-dense diet rich in vegetables and fruits is beneficial. Meals should be consistent but not excessive, promoting better digestion. Opting for fish prepared in various ways—grilled, stewed, or wrapped in foil—provides a superior alternative to red meat, offering valuable omega-3 fatty acids. Magnesium, found in dark chocolate and nuts, helps alleviate irritability and restlessness. Additionally, iron-rich foods like spinach, broccoli, fish, and apricots should be included in the diet, as the body loses iron during menstruation. Vitamin C enhances iron absorption, making it an essential component of this dietary approach.
Foods to avoid during premenstrual syndrome
Premenstrual syndrome is marked by excessive fluid retention in the body, resulting in weight gain and sensations of bloating and discomfort. To alleviate symptoms, it is advisable to avoid fast food, heavy meals, and fatty dishes, as they can lead to constipation and digestive issues. Highly processed foods with high salt content should also be avoided, as they hinder water excretion. Additionally, bloating foods like cabbage and legumes can worsen abdominal pain, so they should be limited. PMS can also cause skin issues such as acne and breakouts, so spicy and heavily seasoned foods should be avoided, as they can exacerbate inflammation and skin conditions. Many women experience increased cravings for sweets and sugary drinks during this time, but due to their high fat content, they are not beneficial. A well-balanced diet can significantly reduce the severity of PMS symptoms.
