PMS and Nutrition: What to Eat (and What to Stop Blaming Yourself For)

Written By Aubrey Redd

If you feel like a different person the week before your period (more bloated, more irritable, more tired, and suddenly very invested in salty snacks)you’re not imagining it. Premenstrual syndrome (PMS) affects up to 75% of premenopausal women at some point, and for many, nutrition plays a meaningful role in how intense those symptoms feel.

The good news? PMS is not a personal failure, a willpower issue, or something you just have to “push through.” Strategic, supportive nutrition can help reduce symptom severity and make that luteal phase feel far more manageable.

Let’s break down what PMS actually is, how nutrition fits in, and what evidence-based food choices can genuinely help.

What Is PMS, Exactly?

PMS refers to a cluster of physical, emotional, and behavioral symptoms that occur during the luteal phase of the menstrual cycle (roughly 7–10 days before your period starts) and resolve shortly after menstruation begins.

Common PMS symptoms include:

  • Bloating and water retention

  • Breast tenderness

  • Fatigue and low energy

  • Mood swings, irritability, anxiety, or low mood

  • Headaches

  • Food cravings (especially carbs and salty foods)

  • Digestive changes

These symptoms are largely driven by normal hormonal fluctuations, particularly changes in estrogen and progesterone, and how your brain and body respond to them, not by anything you’re doing “wrong.”

How Nutrition Impacts PMS Symptoms

Nutrition doesn’t eliminate hormonal shifts (and it shouldn’t aim to), but it can influence:

  • Neurotransmitter production (like serotonin, which affects mood)

  • Blood sugar stability

  • Inflammation

  • Fluid balance

  • Micronutrient status

When the body is under-fueled, chronically stressed, or lacking key nutrients, PMS symptoms often feel louder and harder to cope with.

Key Nutrients That Support PMS Relief

1. Complex Carbohydrates (Yes, Really)

Carbohydrates help increase serotonin availability in the brain, which can support mood and reduce irritability and cravings.

Helpful options:

  • Oats

  • Brown rice

  • Quinoa

  • Sweet potatoes

  • Whole grain bread or pasta

  • Beans and lentils

Skipping carbs can worsen PMS-related mood symptoms and energy crashes.

2. Protein for Blood Sugar Stability

Adequate protein helps prevent dramatic blood sugar swings that can worsen fatigue, irritability, and cravings.

Aim to include protein every 3–4 hours from sources like:

  • Eggs

  • Greek yogurt

  • Chicken, turkey, or fish

  • Tofu or tempeh

  • Beans and lentils

  • Nuts and seeds

3. Magnesium

Magnesium has been shown to help with bloating, headaches, breast tenderness, and mood changes.

Food sources:

  • Pumpkin seeds

  • Almonds

  • Spinach

  • Black beans

  • Dark chocolate (yes, it counts)

4. Vitamin B6

Vitamin B6 plays a role in neurotransmitter synthesis and may help reduce mood-related PMS symptoms.

Found in:

  • Chickpeas

  • Salmon

  • Potatoes

  • Bananas

  • Fortified cereals

5. Calcium

Research suggests adequate calcium intake may significantly reduce PMS symptoms, particularly mood swings and fatigue.

Sources include:

  • Yogurt

  • Milk or fortified non-dairy milk

  • Cheese

  • Tofu (calcium-set)

  • Sardines

6. Omega-3 Fatty Acids

Omega-3s have anti-inflammatory effects and may help reduce menstrual pain and mood symptoms.

Include:

  • Fatty fish (salmon, sardines)

  • Chia seeds

  • Ground flaxseed

  • Walnuts

Eating Patterns That Support PMS

Instead of hyper-focusing on individual “superfoods,” zoom out to these patterns:

  • Eat consistently (don’t skip meals)

  • Pair carbs with protein and fat

  • Hydrate regularly, especially if bloating is an issue

  • Reduce extremes (severe restriction = rebound cravings)

This isn’t the time for aggressive dieting or “clean eating resets.” Your body needs steadiness, not stress.

And, What About Cravings?

Cravings during PMS are biologically driven, not a lack of discipline.

Carb and salt cravings can be linked to:

  • Serotonin changes

  • Increased energy needs

  • Fluid shifts

  • Stress hormone fluctuations

Instead of fighting cravings, try:

  • Pairing them (crackers + cheese, chocolate + nuts)

  • Eating them intentionally

  • Checking whether you’re under-eating earlier in the day

Restriction often makes PMS worse, not better.

Foods You Don’t Need to Eliminate

Despite what the internet says, most people do not need to completely cut:

  • Caffeine

  • Sugar

  • Dairy

  • Gluten

Unless you notice a clear, consistent personal trigger, blanket elimination usually adds stress without meaningful symptom improvement.

When Nutrition Isn’t Enough

If PMS symptoms are severe, worsening, or interfering with daily life, nutrition is just one piece of the puzzle.

You may want to explore:

  • PMDD screening

  • Stress and sleep support

  • Medication or hormonal options

  • Individualized nutrition counseling

Persistent symptoms deserve care, not minimization.

PMS is common, real, and influenced by hormones. Supportive nutrition won’t make your cycle disappear, but it can reduce symptom intensity, stabilize energy and mood, and help you feel more grounded during the weeks leading up to your period.

The goal isn’t “perfect eating.”

It’s consistent nourishment, flexibility, and self-compassion - especially when your body is working overtime.

Aubrey Redd
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