15 Foods That Reduce PMS Symptoms Naturally

Do you know that nearly 75% of women experience PMS symptoms such as mood swings, bloating, fatigue, and food cravings every month?

While many assume it’s just an inevitable part of the menstrual cycle, research shows that your diet can play a powerful role in reducing PMS discomfort.

Instead of only relying on painkillers or quick fixes, the right foods can naturally balance hormones, improve mood, and ease cramps.

This post explores 15 scientifically backed foods that help relieve PMS symptoms. You’ll learn:

• How each food supports your body during PMS.
• The best ways to eat or prepare it.
• Who should consume or avoid it.
• Buying and storage tips.
• Do’s & Don’ts for each food.
• Potential side effects to be mindful of.

Let’s dive into nature’s pantry for natural PMS relief.

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15 Best Foods To Reduce PMS

1. Dark Chocolate

Dark chocolate is rich in magnesium, which helps reduce bloating, regulate mood swings, and ease cramps. It also contains antioxidants that support overall hormonal balance.

Best Ways to Eat or Use It

• Choose dark chocolate with at least 70% cocoa.
• Have a small square as a snack or melt it into oatmeal.
• Add cocoa powder to smoothies for a PMS-friendly boost.

Who Should Eat / Avoid

• Good for: Women with mood swings and sugar cravings.
• Avoid/Limit if: You are sensitive to caffeine or have migraines triggered by chocolate.

Storage & Buying Tips

• Store in a cool, dry place.
• Avoid milk chocolates as they contain added sugar and fewer beneficial compounds.

Do’s & Don’ts

✅ Do: Choose high-cocoa, low-sugar dark chocolate.
❌ Don’t: Overindulge, as too much sugar can worsen PMS.

Possible Side Effects

• Excess may cause heartburn or restlessness due to caffeine.

2. Bananas

Bananas are loaded with vitamin B6 and potassium, both of which ease bloating, reduce cramps, and improve mood by supporting serotonin production.

Best Ways to Eat or Use It

• Add to smoothies, oatmeal, or yogurt.
• Eat ripe bananas for a natural sweet snack.

Who Should Eat / Avoid

• Good for: Women with bloating and low energy.
• Avoid/Limit if: You have kidney issues or high potassium levels.

Storage & Buying Tips

• Buy slightly green bananas to ripen at home.
• Store at room temperature, away from direct sunlight.

Do’s & Don’ts

✅ Do: Pair with nut butter for longer satiety.
❌ Don’t: Consume overripe bananas if you’re monitoring blood sugar.

Possible Side Effects

• May cause digestive issues if eaten excessively.

3. Salmon

Salmon is rich in omega-3 fatty acids, which fight inflammation and ease period cramps. It also supports brain health, reducing irritability and anxiety linked to PMS.

Best Ways to Eat or Use It

• Grill, bake, or steam to retain nutrients.
• Add to salads or pair with whole grains.

Who Should Eat / Avoid

• Good for: Women with severe cramps.
• Avoid/Limit if: You are allergic to fish or have high cholesterol (opt for smaller portions).

Storage & Buying Tips

• Choose fresh, wild-caught salmon when possible.
• Store in the fridge and cook within 1–2 days.

Do’s & Don’ts

✅ Do: Combine with leafy greens for extra iron.
❌ Don’t: Fry in excessive oil, which reduces benefits.

Possible Side Effects

• Overconsumption may expose you to mercury (choose safe sources).

4. Leafy Greens (Spinach, Kale, Swiss Chard)

Leafy greens are packed with iron and magnesium, both vital for reducing fatigue, muscle cramps, and mood swings during PMS.

Best Ways to Eat or Use It

• Use in salads, green smoothies, or lightly sautéed.
• Pair with vitamin C–rich foods like lemon for better iron absorption.

Who Should Eat / Avoid

• Good for: Women with heavy bleeding or fatigue.
• Avoid/Limit if: You have kidney stones (due to oxalates).

Storage & Buying Tips

• Choose fresh, crisp leaves.
• Store in an airtight container with paper towels to absorb moisture.

Do’s & Don’ts

✅ Do: Wash thoroughly before use.
❌ Don’t: Overcook, as nutrients degrade.

Possible Side Effects

• May cause bloating if eaten in very large amounts raw.

5. Yogurt

Yogurt is high in calcium and probiotics, which ease PMS symptoms like mood swings, bloating, and digestive discomfort.

Best Ways to Eat or Use It

• Have plain Greek yogurt with fruits.
• Use as a smoothie base.

Who Should Eat / Avoid

• Good for: Women with bloating and digestive issues.
• Avoid/Limit if: You are lactose intolerant (opt for dairy-free alternatives).

Storage & Buying Tips

• Choose unsweetened, plain yogurt.
• Store in the refrigerator at 4°C or below.

Do’s & Don’ts

✅ Do: Combine with fiber-rich fruits.
❌ Don’t: Choose flavored yogurts with added sugar.

Possible Side Effects

• Can cause gas if you are sensitive to dairy.

6. Nuts & Seeds (Almonds, Flaxseeds, Pumpkin Seeds)

These are excellent sources of magnesium, healthy fats, and zinc, which regulate mood, reduce cramps, and balance hormones.

Best Ways to Eat or Use It

• Snack on raw nuts.
• Sprinkle seeds over salads or yogurt.

Who Should Eat / Avoid

• Good for: Women with cravings and mood swings.
• Avoid/Limit if: You have nut allergies.

Storage & Buying Tips

• Store in airtight containers to prevent rancidity.
• Buy unsalted, raw versions.

Do’s & Don’ts

✅ Do: Roast lightly for flavor.
❌ Don’t: Buy salted or sugar-coated nuts.

Possible Side Effects

• Overeating may cause weight gain due to calorie density.

7. Oats

Oats are rich in fiber and complex carbs, which stabilize blood sugar, reduce cravings, and improve digestion during PMS.

Best Ways to Eat or Use It

• Cook oatmeal with fruit and seeds.
• Use overnight oats for convenience.

Who Should Eat / Avoid

• Good for: Women with energy dips and cravings.
• Avoid/Limit if: You have gluten sensitivity (choose gluten-free oats).

Storage & Buying Tips

• Store in a cool, dry place.
• Choose whole rolled oats over instant versions.

Do’s & Don’ts

✅ Do: Pair with protein for balance.
❌ Don’t: Add excessive sugar.

Possible Side Effects

• May cause bloating in those with digestive issues.

8. Eggs

Eggs are a powerhouse of vitamin D, B6, and protein, helping reduce fatigue, regulate mood, and balance hormones.

Best Ways to Eat or Use It

• Boiled, scrambled, or poached.
• Add to salads or sandwiches.

Who Should Eat / Avoid

• Good for: Women with low energy and nutrient deficiencies.
• Avoid/Limit if: You have high cholesterol (limit yolk intake).

Storage & Buying Tips

• Store in the fridge.
• Choose organic, pasture-raised eggs.

Do’s & Don’ts

✅ Do: Cook lightly to retain nutrients.
❌ Don’t: Over-fry in oil.

Possible Side Effects

• Excess consumption may cause digestive issues.

9. Green Tea

Green tea contains antioxidants and L-theanine, which reduce stress, ease bloating, and improve focus during PMS.

Best Ways to Eat or Use It

• Brew fresh green tea (avoid excess sugar).
• Add lemon for extra vitamin C.

Who Should Eat / Avoid

• Good for: Women with stress and fatigue.
• Avoid/Limit if: Sensitive to caffeine.

Storage & Buying Tips

• Store in an airtight container away from moisture.

Do’s & Don’ts

✅ Do: Drink warm, not boiling hot.
❌ Don’t: Exceed 3–4 cups a day.

Possible Side Effects

• Can cause insomnia if consumed late at night.

10. Avocados

Avocados are rich in healthy fats and potassium, helping reduce bloating and regulate hormones.

Best Ways to Eat or Use It

• Mash onto whole-grain toast.
• Add to salads, wraps, or smoothies.

Who Should Eat / Avoid

• Good for: Women with cravings and bloating.
• Avoid/Limit if: You are monitoring calorie intake.

Storage & Buying Tips

• Store unripe avocados at room temperature.
• Refrigerate once ripe.

Do’s & Don’ts

✅ Do: Pair with tomatoes for extra nutrients.
❌ Don’t: Leave cut avocados exposed (they brown quickly).

Possible Side Effects

• Overeating may cause digestive discomfort.

11. Berries (Blueberries, Strawberries, Raspberries)

Berries are rich in antioxidants and vitamin C, which reduce inflammation and support mood regulation.

Best Ways to Eat or Use It

• Add to yogurt, oatmeal, or smoothies.
• Eat fresh as a snack.

Who Should Eat / Avoid

• Good for: Women with cravings and mood swings.
• Avoid/Limit if: Sensitive to fructose.

Storage & Buying Tips

• Choose firm, brightly colored berries.
• Store in the fridge and wash just before eating.

Do’s & Don’ts

✅ Do: Eat fresh or frozen.
❌ Don’t: Store washed berries for too long (they spoil faster).

Possible Side Effects

• May cause mild digestive issues in excess.

12. Chickpeas

Chickpeas are high in fiber, protein, and iron, which help stabilize blood sugar and boost energy during PMS.

Best Ways to Eat or Use It

• Make hummus or add to salads.
• Roast for a crunchy snack.

Who Should Eat / Avoid

• Good for: Women with fatigue.
• Avoid/Limit if: You experience gas/bloating easily.

Storage & Buying Tips

• Store dried chickpeas in airtight containers.
• Rinse canned versions to reduce sodium.

Do’s & Don’ts

✅ Do: Cook thoroughly for better digestion.
❌ Don’t: Eat raw chickpeas.

Possible Side Effects

• May cause bloating in sensitive individuals.

13. Ginger

Ginger has anti-inflammatory properties, which ease cramps, nausea, and headaches during PMS.

Best Ways to Eat or Use It

• Brew ginger tea.
• Add grated ginger to meals.

Who Should Eat / Avoid

• Good for: Women with cramps and nausea.
• Avoid/Limit if: You have acid reflux.

Storage & Buying Tips

• Store fresh ginger in the fridge.
• Choose firm, wrinkle-free roots.

Do’s & Don’ts

✅ Do: Use in teas and soups.
❌ Don’t: Consume in very large amounts.

Possible Side Effects

• Excess may cause stomach irritation.

14. Watermelon

Watermelon is hydrating and helps reduce bloating and water retention during PMS.

Best Ways to Eat or Use It

• Eat fresh slices.
• Blend into juice or smoothies.

Who Should Eat / Avoid

• Good for: Women with bloating.
• Avoid/Limit if: You are diabetic (due to natural sugars).

Storage & Buying Tips

• Choose heavy, firm melons with a yellow ground spot.
• Refrigerate cut pieces.

Do’s & Don’ts

✅ Do: Eat chilled for refreshment.
❌ Don’t: Leave cut watermelon unrefrigerated.

Possible Side Effects

• Overeating may cause frequent urination.

15. Lentils

Lentils provide iron, magnesium, and plant protein, helping with fatigue and mood regulation.

Best Ways to Eat or Use It

• Add to soups, curries, or salads.
• Pair with rice or whole grains.

Who Should Eat / Avoid

• Good for: Women with heavy periods and low energy.
• Avoid/Limit if: You experience digestive discomfort.

Storage & Buying Tips

• Store dried lentils in airtight jars.
• Keep in a cool, dry place.

Do’s & Don’ts

✅ Do: Soak before cooking to reduce bloating.
❌ Don’t: Store cooked lentils for more than 3 days.

Possible Side Effects

• May cause gas if eaten in excess.

Conclusion

PMS doesn’t have to control your month. By adding these 15 nutrient-rich foods—from magnesium-packed dark chocolate to omega-3-rich salmon—you can naturally reduce bloating, cramps, fatigue, and mood swings. Small dietary changes can make a big difference in how you feel.

Try incorporating a few of these foods into your next week’s meal plan and notice the difference in your energy, mood, and overall comfort.

Which of these foods do you already eat during your period, and which one are you excited to try? Share your favorite PMS-friendly recipe in the comments!

Frequently Asked Questions (FAQs)