Diet for Premenstrual Syndrome (PMS)
Importance of Diet in PMS
So, you belong to the group that is plagued by cramps, bloating, mood swings, food cravings and other uncomfortable symptoms when you are under a PMS siege. It can be very disturbing and bothersome; however, you don’t have to put up with the symptoms that nag you always at that time of the month. Research studies have indicated that diet can be one of the best aids for PMS. Including whole grains and cereals with Vitamin A, D and E and calcium, and avoiding spicy and salty food can help in relieving PMS symptoms.
DIET RECOMMENDATIONS FOR PMS
WHAT IS PMS?
Premenstrual Syndrome (PMS), also known as Premenstrual Tension (PMT), is a condition that is seen in a substantial number of women, before the onset of menses every month. The symptoms are varied and range from mood disorders, to digestive disturbances and urinary problems; generalized manifestations such as fatigability, lassitude, and weakness, and in some cases, even attacks of migraine or epilepsy have been reported. The symptoms are very common but distressing most of the times. Thus it is imperative to resolve it as early as possible.
We are providing food recommendations for PMS that can help.
– Food should be cool, uncooked and freshly prepared. Food should be more of sweet, bitter and astringent tastes such as; Rice, Sweet potatoes, Plums, peaches, grapes, water melons, orange, carrots, beetroots, milk, butter, whole wheat bread, basil, peppermint, fennel etc…
– Bitter vegetables/herbs such as Dandelion root, holy thistle, yellow dock, rhubarb, bitter melon, greens, Spinach, Lettuce, fresh turmeric, fenugreek, gentian root, rhubarb etc…
– Astringent foods such as pomegranate, cabbage, broccoli, basil, beans, parsley etc…
– Include Vitamin D and E rich foods like salmon, pumpkin seeds and peanuts
– Include calcium-rich foods such as low-fat milk, cheese, yogurt, broccoli, banana, fortified orange juice, or soy milk
– Include whole grains, lean protein such as brown rice, oatmeal, and rye bread.
Foods for Moderate Consumption:
– Moderate sour fruits like grapes, green apples, unripe mango, etc…Minimize your intake of pickles, roasted nuts and chips
– Avoid excessive sugary foods like cakes, pastries and candies.
Foods to Avoid:
– Avoid hot, spicy and oily foods, strong tea, white sugar, white flour, refined cereals, flesh foods, greasy or fried foods.
– Avoid excessive salt to reduce bloating and water retention
– Avoid caffeinate drinks such as coffee and tea
– Avoid garlic, onions, pepper, cheese and fried food such as chips.