- indigestion: fried food, citrus fruit
- water retention: salt
- bloating: mushrooms, cheese, yeast products
- excitement of the nervous system: ginger, excess salt
- fatigue: yeast products
- tension or irritability: coffee, alcohol
- cravings: sugary food
A Answers (3)
Mosaraf Ali, MD, Integrative Medicine, answeredI usually recommend a fairly restricted diet during the time that you get PMS. Be as easy on your digestive system as possible: the less strain on the digestion, the better your body in general feels. Avoid foods that may cause:
Academy of Nutrition and Dietetics answeredAlthough premenstrual syndrome cannot be prevented, what you eat may tame some of the symptoms with your diet. Try these strategies:
- Cut down on salt intake to decrease bloating or water retention. Eat less than 2,300 milligrams (about one teaspoon of salt) daily.
- Drink water and other liquids. However, go easy on the coffee. Caffeine can heighten irritability.
- Add calcium-rich foods such as low-fat dairy or dark leafy greens to your daily menus. Some research indicates calcium may help reduce fluid retention and regulate mood-related brain chemicals. In any case, calcium is essential for lifelong bone health and most women don't get enough of it in their daily diet.
- Being active can help relieve stress and regulate mood, too. Try walking, biking or jogging on most days of the week.
Robin Miller, Integrative Medicine, answered
First of all eat multiple small meals throughout the day. Then make sure you get plenty of fruits and vegetables. They will help reduce bloating and moodiness. Whole grains and calcium rich foods will also help.
Right around your period you may have cravings for salt and sugar but you must resist. They will make your PMS symptoms worse. Substitute veggies and fruit instead!Helpful? 1 person found this helpful.