It’s that time of the month again – your period is approaching, and with it comes a range of physical and emotional symptoms.

From bloating and cramps to mood swings and food cravings, pre-menstrual syndrome (PMS) can make this time of the month particularly challenging. While there is no one-size-fits-all solution for managing PMS, making some dietary adjustments can help alleviate symptoms and make your menstrual cycle a little more bearable.

In this article, we present the ultimate pre-menstrual meal plan to support your body during this time.

1. Load up on Complex Carbohydrates

During the pre-menstrual phase, your body craves carbohydrates – and there’s a scientific reason for it. Consuming complex carbohydrates helps trigger the production of serotonin, a neurotransmitter known for its mood-boosting effects.

Opt for whole grains such as brown rice, quinoa, and whole wheat bread to keep your energy levels steady and your mood lifted.

2. Include Plenty of Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are rich in iron and magnesium, both of which can help reduce menstrual cramps. Iron plays a crucial role in transporting oxygen to your cells, while magnesium helps relax your muscles and soothe cramps.

Add leafy greens to your meals in the form of salads, smoothies, or sautéed veggies.

3. Go for Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that can help alleviate menstrual pain and reduce bloating. Fatty fish like salmon and sardines are excellent sources of omega-3s.

If you follow a plant-based diet, include walnuts, flaxseeds, and chia seeds in your meals to get a good dose of these healthy fats.

4. Don’t Forget About Protein

Protein is essential for balancing your blood sugar levels and keeping your energy levels stable. Including adequate protein in your pre-menstrual meal plan can help prevent mood swings and sugar cravings.

Opt for lean sources of protein such as chicken, turkey, tofu, or Greek yogurt to support your body during this time.

5. Stay Hydrated

Drinking enough water is crucial for overall health, and it becomes even more important during your pre-menstrual phase. Hydration helps reduce water retention and bloating, ensuring you feel your best.

Aim to drink at least 8 cups of water per day and reduce your consumption of sugary drinks and caffeinated beverages that can exacerbate PMS symptoms.

6. Incorporate Vitamin D-Rich Foods

Vitamin D deficiency has been linked to increased PMS symptoms such as mood swings and depression. Boost your vitamin D levels by including foods like fatty fish, fortified dairy products, mushrooms, and eggs in your pre-menstrual meal plan.

If your vitamin D levels are consistently low, consider talking to your healthcare provider about taking a supplement.

7. Stay Away from Processed Foods and Excess Sodium

Processed foods and excess sodium can contribute to bloating and water retention, which are already common symptoms during PMS. Avoiding foods high in salt and artificial additives can significantly help reduce these symptoms.

Instead, focus on whole, unprocessed foods to support your body’s natural detoxification process.

8. Take Advantage of Herbal Remedies

Herbal remedies have been used for centuries to manage PMS symptoms. Chamomile tea can help reduce anxiety and relax your muscles, while ginger tea can soothe menstrual cramps.

Raspberry leaf tea is believed to tone the uterus and alleviate heavy bleeding. Consult with a herbalist or naturopath to find the right herbal remedies for your specific symptoms.

9. Practice Mindful Eating

During your pre-menstrual phase, it’s common to experience heightened emotions and cravings. Instead of mindlessly giving in to unhealthy cravings, practice mindful eating.

Pause and ask yourself if you’re truly hungry or if there’s an emotional trigger behind the craving. Opt for nutritious snacks like fruits, nuts, yogurt, or dark chocolate to satisfy your cravings while nourishing your body.

10. Listen to Your Body

Lastly, remember that every body is different, and what works for someone else may not work for you. Pay attention to how your body reacts to different foods and make adjustments accordingly.

Keep a food diary to track your symptoms and identify any patterns or triggers. Consulting with a registered dietitian can also provide personalized guidance for managing PMS symptoms through nutrition.