Foods that fight PMS are foods like fish that have omega-3s and tryptophan that help decrease irritability as well as vegetables that are high in water and help fight against fluid retention.
In PMP feeding, fish, whole grains, fruits, vegetables and legumes should be consumed, which are important for the control of PMS symptoms such as irritability, abdominal pain, fluid retention and malaise. However, avoid fat, salt, sugar and caffeinated beverages that may aggravate PMS symptoms.
Foods that help in TPM
Foods that help with PMS can be:
- vegetables, whole grains, dried fruits and oleogens because they are foods with vitamin B6, magnesium and folic acid that help transform tryptophan into serotonin which is a hormone that increases well-being. See: Foods rich in tryptophan;
- salmon, tuna and chia seeds which are foods rich in omega 3 which is an anti-inflammatory substance that helps decrease headaches and abdominal colic;
- sunflower seeds, olive oil, avocados and almonds that, because they are rich in vitamin E, help reduce the sensitivity of the breasts;
- pineapple, raspberry, avocado, fig and vegetables such as spinach and parsley that are diuretic foods that help fight against fluid retention.
Other good foods for PMS are the high fiber foods like plum, papaya and whole grains that help regulate the intestine and have a laxative effect that decreases abdominal discomfort.
Foods that should be avoided at TPM
Foods that should be avoided in PMS are built-in and other foods high in salt and fat like beef broth and canned as well as fatty foods like fried foods. Also, it is also important not to consume caffeinated beverages like guarana or alcohol. All of these foods worsen PMS symptoms by increasing fluid retention and abdominal discomfort.
Foods rich in sugar are also not indicated during PMS but as you can feel the need to consume sweets you can eat 1 square of bitter chocolate after the main meals.
Watch the video to learn what to do to combat TPM:
