Foods that fight PMS are ideally those that contain omega 3 and / or tryptophan, such as fish and seeds, as they help to reduce irritability, as do vegetables, which are rich in water and help to fight fluid retention .
Thus, during PMS, the diet should be especially rich in: fish, whole grains, fruits, vegetables and legumes that are important to combat PMS symptoms such as irritability, abdominal pain, fluid retention and malaise.
In addition, the consumption of fat, salt, sugar and caffeinated drinks should be avoided, which can end up worsening the symptoms of PMS.
Foods that help in PMS
Some foods that can help reduce PMS symptoms, and that can therefore be a good bet on the diet, are:
- Vegetables, whole grains, dried fruits and oilseeds: these are foods with vitamin B6, magnesium and folic acid that help transform tryptophan into serotonin, a hormone that increases the feeling of well-being. See more tryptophan-rich foods;
- Salmon, tuna and chia seeds: these are foods rich in omega 3 which is an anti-inflammatory substance that helps to reduce headaches and abdominal colic;
- Sunflower seeds, olive oil, avocado and almonds: they are very rich in vitamin E, which helps to reduce the sensitivity of the breasts;
- Pineapple, raspberry, avocado, fig and vegetables such as spinach and parsley: these are naturally diuretic foods that help fight fluid retention.
Other good foods for PMS are fiber-rich foods like plum, papaya and whole grains that help regulate the intestine and have a laxative effect that lessens abdominal discomfort caused by inflammation of the reproductive system.
Foods to Avoid in PMS
The foods that should be avoided in PMS include sausages and other foods rich in salt and fat, such as meat and canned broths, as well as fatty foods, especially fried foods. In addition, it is also important not to consume caffeinated beverages, 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 indicated during PMS, but as it is relatively common for women to feel an increased need to consume sweets, it is allowed to eat 1 square of dark chocolate (70% cocoa) after the main meals.
Watch the video for more tips on how to control PMS symptoms:
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