Headaches, cramps, fatigue, bloating, and tenderness—these are just a few of the symptoms that make premenstrual syndrome (PMS) far from enjoyable. In fact, it’s estimated that around 75% of menstruators experience some combination of these symptoms during their cycle.
While your body is going through significant changes during menstruation, did you know that the right foods can ease PMS symptoms, satisfy cravings, and improve your mood? Choosing nutrient-rich foods can do wonders for your overall well-being during your period. Here are eight fantastic superfoods that can offer relief.
Top 8 Foods to Curb PMS Cravings:
1. Dark Chocolate
There’s a reason this treat tops the list. Yes—chocolate can be good for you! Dark chocolate is packed with antioxidants that relax blood vessels, lowering blood pressure and enhancing circulation, which helps alleviate painful cramps caused by uterine contractions.
Additionally, dark chocolate contains magnesium, a key mineral known to uplift mood and help ward off migraines. Its compounds also boost serotonin and dopamine levels, which are the feel-good hormones that can help you relax and feel happier—exactly what you need during PMS.
2. Avocados
Avocados are nutrient-dense and offer whole-body health benefits. They can reduce bloating and muscle cramps thanks to their high potassium content, which helps balance sodium levels in the body.
Their healthy fats also satisfy cravings for richer, fattier foods, preventing you from overindulging in less nutritious options.
3. Greek Yogurt
Rich, creamy, and delicious, Greek yogurt is a great snack when you’re craving something indulgent. Its calcium content can help soothe menstrual cramps by relaxing your muscles.
Your menstrual cycle can sometimes disrupt your body’s pH levels, increasing the risk of yeast infections. Greek yogurt, rich in natural probiotics, can help maintain the healthy bacteria balance in your body.
4. Eggs
Don’t skip breakfast! Eggs are loaded with essential vitamins, minerals, and amino acids that can help reduce PMS symptoms. They’re also a great source of vitamin D, which improves calcium absorption, helping muscles relax and reducing cramps.
The protein in eggs will also keep you energized and full throughout the day.
5. Almonds
Almonds are excellent for lowering bad cholesterol and are full of vitamin E, magnesium, and potassium. For those who experience breast tenderness or swelling during menstruation, vitamin E can help reduce discomfort in these areas.
The healthy fats in almonds can curb cravings, much like avocados, while the added protein provides an energy boost. Not a fan of eating whole almonds? Try nut butter or almond milk in a smoothie!
6. Salmon
Salmon is rich in omega-3 fatty acids, which reduce the inflammation often responsible for menstrual cramps. Omega-3s also improve blood flow to the uterus and boost progesterone levels.
In addition to omega-3s, salmon provides potassium, vitamin D, and vitamin B12, all of which help combat inflammation, making it a great choice for relieving breast tenderness and other PMS-related aches.
Salmon is also low in saturated fat and offers a lean protein option.
7. Pumpkin Seeds
Pumpkin seeds are packed with magnesium, which helps to relax muscles and ease cramps. Like salmon, they’re also rich in omega-3s, promoting better blood circulation and reducing inflammation.
They make an easy and satisfying snack, full of additional minerals like iron and zinc, and they’re a great source of fiber to keep you feeling full.
8. Dark Leafy Greens
Greens like spinach, kale, and lettuce are powerhouses of nutrients, including iron, vitamin C, and calcium. Spinach, in particular, is high in magnesium, a mineral we’ve seen to be incredibly helpful in alleviating PMS symptoms.
Menstruators often experience lower iron levels in the days leading up to and during their period, especially those with heavier flows. Eating iron-rich leafy greens can help fight fatigue and muscle aches caused by low iron.
By incorporating these superfoods into your diet, you can help your body handle PMS symptoms more easily, while boosting your overall mood and well-being.
