PMS und Ernährung

PMS and Diet

Did you know that you can alleviate PMS by changing your diet according to your cycle? No? Well, then we now have everything for you that you need to know before the next premenstrual crying spell!

Today we want to talk about a topic that many of us menstruators are familiar with: Premenstrual Syndrome , also known as PMS.

PMS refers to a range of physical and emotional symptoms that can occur before menstruation. Some of the most common symptoms are mood swings, irritability, fatigue, bloated stomach, breast tenderness, and food cravings. But did you know that your diet can play a role in relieving these symptoms? Let's talk about PMS!


Premenstrual Syndrome is known as PMS .

These are symptoms that you feel before menstruation.

There are some tips and tricks on how to curb PMS.

Table of contents

1. The role of diet in PMS

It's important to understand that PMS is influenced by many factors , including hormonal changes and individual differences.

But your diet can have an impact on how severe the symptoms are and how you feel during this time. Eating a balanced diet can help improve your overall well-being and reduce some of the PMS symptoms. Everyone's body responds differently to certain nutrients, and it may take some experimentation to find out what dietary adjustments work best for you. It's also important to maintain a balanced diet overall, not just during PMS, to achieve long-term health benefits.

Did you know : We women can only get pregnant about six days out of a (natural!) cycle. More here.

2. Healthy carbohydrates and fiber

Did you know that healthy carbohydrates and fiber can have a positive impact on PMS? Eating whole grains, legumes, fruits, and vegetables provides you with important dietary fiber that can help regulate blood sugar levels . This allows you to keep energy more constant and prevent food cravings. Try cutting down on refined carbs like white flour and sugar and replacing them with whole grain alternatives.

3. Healthy fats and omega-3 fatty acids

Healthy fats, especially those rich in omega-3 fatty acids, can also be helpful. Foods like fish, flaxseed, chia seeds, and walnuts contain omega-3 fatty acids, which may have anti-inflammatory properties and may help reduce mood swings and inflammatory responses during PMS.

Try incorporating these healthy fats into your diet and using them as substitutes for unhealthy fats, like trans fats found in processed foods.

4. Vitamins and minerals

Certain vitamins and minerals may also help manage PMS symptoms. For example , getting enough vitamin B6, calcium, and magnesium can help reduce mood swings and PMS-related spasms.

You can find vitamin B6 in foods like chicken, fish, bananas, and chickpeas. Dairy products, green leafy vegetables and almonds are high in calcium and magnesium.

5. Hydration and hydration

It is important to stay hydrated during Premenstrual Syndrome (PMS) as it provides several benefits:

  1. Hydration: During the menstrual cycle, hormonal changes can lead to increased urination and increased fluid loss. By staying hydrated, you can keep your body hydrated and counteract possible dehydration.
  2. Reducing Water Retention: While it may seem counterproductive to drink a lot during PMS, it can actually help reduce water retention. When your body is adequately hydrated, it signals that it is hydrated and doesn't need to store excess water.
  3. Bloating Relief: Staying hydrated can also help reduce bloating. Keeping your body well hydrated supports smooth digestion and prevents gas from building up in the gastrointestinal tract.
  4. Mood improvement: Dehydration can lead to fatigue and a general feeling of being unwell, which can negatively impact mood. Drinking enough can help you maintain energy and feel better overall.

It's recommended to drink around 8 to 10 glasses of water daily, but the exact amount may vary based on individual needs. It is important to favor water or other hydrating beverages and to consume caffeinated beverages such as coffee and certain teas in moderation, as caffeine can cause dehydration.

6. Introspection and Individual Adjustment

It is important to note that each person is an individual and may react differently to certain foods. Every body is unique, so it's important to pay attention to your own reactions and needs . Keep a journal to track your symptoms and see what dietary adjustments work best for you.

Eating a healthy diet can help mitigate the effects of PMS and improve your overall well-being. Remember that diet is only part of the equation, and there are other proven ways to manage PMS symptoms, such as regular exercise, stress management, and getting enough sleep . It's always a good idea to speak to a doctor or nutritionist for personalized recommendations tailored to your specific needs.

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