PMS Diet: Foods & Lifestyle Tips to Support Your Cycle
During PMS, as our hormones change, our blood sugar levels fall, which leads to cravings for high-sugar foods. This can exacerbate symptoms of PMS, including constipation, bloating, poor sleep, fatigue and tummy aches. As a result, managing your blood sugar levels through your diet and making good food choices is even more important during PMS.
Dietary recommendations
Balance blood sugar
Blood sugar imbalances can contribute to mood swings, irritability, cravings and fatigue. Eat protein, complex carbohydrates (e.g. whole grains, quinoa, lentils), fibre and healthy fats at each meal to stabilise blood sugar and energy levels and help prevent these PMS-related symptoms.1
Adequate protein intake
Protein supports stable blood sugar levels and neurotransmitter production, reducing PMS symptoms like fatigue and mood swings.1
Reduce refined sugars and processed foods
These foods spike blood sugar and can contribute towards PMS symptoms.
Focus on anti-inflammatory foods
Incorporate foods high in omega 3 fatty acids and antioxidant-rich foods like berries, leafy greens, nuts and seeds. These help reduce the oxidative stress and inflammation associated with PMS and can improve mood swings and cramps.2
Consume Omega 3 daily
Include Omega 3 fatty acids (e.g. chia seeds, flaxseeds, and walnuts) to reduce inflammation.
Support liver health and consume cruciferous vegetables
The liver plays an essential role in hormone metabolism. Consume cruciferous vegetables (e.g. broccoli, Brussels sprouts and kale) daily to aid hormone detoxification.
Increase fibre intake
Increase fibre (e.g. vegetables, fruits and flaxseeds) to support oestrogen metabolism and PMS-associated gut symptoms.
Increase magnesium and calcium intake
Ensure adequate magnesium intake (found in almonds, pumpkin seeds and leafy greens) – magnesium-rich foods can relieve cramps, improve mood and reduce sugar cravings. Calcium has been associated with reduced PMS symptoms, including mood changes and bloating.
Eat potassium-rich foods
Potassium-rich foods may help to reduce water retention, e.g. bananas, spinach and sweet potatoes.
Stay hydrated
Drinking plenty of water helps reduce bloating and maintains energy levels. Consuming potassium-rich foods like bananas and avoiding excess salt can also minimise water retention and bloating.
Limit caffeine and alcohol
Limit caffeine and alcohol, as they can disrupt mood stability and sleep quality. Caffeine can increase anxiety and cause insomnia, while alcohol may worsen mood swings and bloating.3
Lifestyle recommendations
Exercise regularly
Physical activity, including moderate aerobic exercise and strength training, boosts endorphin levels, helping to reduce PMS-related mood swings, fatigue and cramps and reduce pain perception. Exercise also improves energy levels and circulation, supports hormonal balance and metabolism, and increases blood flow to the liver to support the detoxification of used hormones.4
Practice good sleep hygiene
Poor sleep worsens PMS symptoms such as fatigue, irritability and food cravings. Aim for 7-9 hours of quality sleep per night to allow proper hormonal regulation.5
Manage stress
High or chronic stress can worsen PMS symptoms by increasing cortisol and affecting hormonal balance, so take time to actively de-stress. Mindfulness, meditation and deep breathing exercises can help.6
Exposure to natural light
Sunlight helps regulate melatonin and serotonin levels, which impact mood and sleep. Spend at least 15–30 minutes outdoors daily, especially in the morning. Consider a light therapy box if you have limited sun exposure, particularly in winter months.
Reduce environmental toxins
Some chemicals found in plastics, cosmetics and household products may disrupt hormonal balance. Choose BPA-free containers and avoid heating food in plastic. Opt for natural skincare and cleaning products.
Quit smoking
Smoking is linked to worsened PMS symptoms and increased inflammation, contributing to more severe cramps and mood disturbances.7