by Anna Harrison

Created on: November 20, 2008   Last Updated: January 20, 2012

What woman hasn't suffered from cramps, bloating, irritability or food cravings before their period each month? These symptoms usually last for at least a few days, and can make us miserable, to say the least.  Often women don't realize that their diet is creating those problems, or making them worse. By just eating the right foods, and eliminating others, one can alleviate the symptoms of PMS.

Fats, caffeine, salt and refined foods should all be avoided, as well as alcohol. So many women crave chocolate in the days before their periods, and feel like they can't do without it. However, it should be limited to a small piece now and then, because eating large amounts of sugary foods can disrupt blood sugar levels and worsen sugar cravings. These cravings are caused by chemical changes in the brain brought about by changing hormones at that time of the month.

A better way to satisfy food cravings and raise those serotonin levels is to eat complex carbohydrates. Whole grain foods like breads and crackers are a good choice. Fresh veggies are also low in calories and packed with vitamins and fiber. These are metabolized at a much slower rate than simple sugars and fat, and help to keep blood sugar levels steady. A piece of fruit is always an excellent choice and can ease those cravings for something sweet.

Studies have suggested that foods that are high in vitamin B6 will ease PMS symptoms. While this still has not been proven, eating foods high in this vitamin may help. Fish, chicken, broccoli, bananas, cantaloupe, spinach and soy may be especially beneficial. These are good choices for everyone, and contain lots of B6. Some may prefer to take a supplement with around 100 milligrams.

Above all, PMS sufferers should eat plenty of calcium. Making sure to include at least 1300 milligrams of this vital mineral is perhaps the best weapon to fight those painful cramps. Among the best calcium sources are salmon, yogurt, skim milk, and low fat cheeses. Drinking lots of water is important too, as it helps to reduce the bloating that causes women such discomfort. Foods high in magnesium, such as tofu and bran will also help combat fluid retention as well.

Changing eating habits overall is a good idea for PMS sufferers. Eating several small meals a day instead of three large ones can help to keep blood sugar levels stable and keep cravings at bay. It is important to eat small portions of those whole grain, low fat foods to avoid weight gain. Making these changes in diet is such a simple thing to do, and can lesson or even eliminate PMS symptoms, and make one feel a whole lot better.

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