by May Plaige

Created on: November 20, 2008   Last Updated: January 25, 2009

Research varies on just how many women experience Premenstrual Syndrome (PMS), but for those of us who do, it is a common cause of monthly misery. Bloating, cramps, fatigue, and headaches are some of the usual ailments, but breast tenderness, stress, anxiety, acne, and mood swings can also occur. Many of these symptoms can be alleviated by adding or substituting particular foods into your diet, while others require that you avoid certain foods altogether. Changing the way you eat around the time you begin to feel PMS setting on can help reduce the distracting symptoms which can affect your daily life.

Eat More Fiber to fight Cravings, Mood Swings, and Fatigue

You may be worried that culinary life is destined to be bland during this time of the month: not so! Foods which are both tasty and helpful in relieving the pains and fatigue of PMS do exist. For example, berries, pears, apples, beans, and peas are great sources of fiber, which is an important part of a PMS-busting diet. Other great sources of fiber include spaghetti, oat bran muffins, and spinach - a vegetable which also happens to include another important anti-PMS ingredient: calcium.

Strengthen the Battle With More Calcium and Less Aches

Calcium is important in the combat against PMS, but calcium-rich dairy products need to be avoided because they contain saturated fat. Saturated fat exacerbates PMS symptoms. Because of this, substitutes for dairy and meat containing saturated fat are necessary. Salmon contains calcium, as does tofu, rhubarb, sardines, okra, beans, peas, Brussels sprouts, sesame seeds, and almonds. Many of these foods provide the benefits of dairy and meat without the saturated fat, and calcium-fortified orange juice and cereal can help as well.

Go for Vitamin E and Linoleic Acid, Not Sodium

Some cereals are also fortified with vitamin E, which can help alleviate symptoms of PMS. Vitamin E can be found in vegetable oil, leafy vegetables, and nuts. Safflower oil and Poppy seed oil are particularly good because they also contain linoleic acid, which is said to fight PMS symptoms. Make sure that any nuts you eat are unsalted, as sodium aggravates symptoms of PMS and should be avoided. This means you need to stay away from fast food, canned/processed food, chips, snack foods, and frozen dinners. The healthier you eat, the better you'll feel.

Vitamin B6, Too! For Bloating and Depression

Another important vitamin to include in your premenstrual diet is vitamin B6. This can be found in - surprise, surprise - spinach, again. It is also found in salmon (another popular item), chicken breast, cod, snapper, turkey, bell peppers, and whole cereals. Whole grains in general are a good idea, as starch is another great tool in averting PMS, so rice, pasta, artichokes, potatoes, sweet potatoes, and yams are also great menu choices.

Nix the Mood Aggravators: Caffeine and Sugar

In addition to avoiding saturated fat and sodium, you should also stay away from caffeine and sugar, which are widely-known aggravators of PMS. Watch out for caffeine in soda, coffee, tea, energy drinks, and chocolate, and sugar in candy, baked goods, jams, jellies, syrup, beverages, canned or dried fruit, and fruit juice. Studies have also found that women who drink alcohol tend to experience more symptoms of PMS or experience them more severely, so avoiding alcohol would probably be in your best interest, as well.

Try not to think of PMS as a dietary inhibitor; be imaginative with your food choices and look at this time of the month as an opportunity to challenge your culinary creativity. Simple substitutions and changes in the way you eat can not only relieve your PMS symptoms, but also lead to a healthier you!

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