PMS can cause a great deal of physical and emotional ailments on a woman’s body, and these symptoms commonly include sudden cravings, mood swings, bloating, acne and worst of all, endless bouts of fatigue. These symptoms start exhibiting themselves a week or two before your period arrives and they render you exhausted, unable to sift through your daily routine like a normal person. Statistics reveal that nearly 85% women experience one or more of the above mentioned symptoms during their periods each month.

However, there is always light at the end of the tunnel and you can relieve yourself of all these agonizing symptoms with the help of a healthy and wholesome diet. There are certain food items that can help you ease your pain and feel a great deal more functional than you do during that one week. Now, we all usually cut down on alcohol, sugar and sodium, but instead of making us feel better it just ends up making the whole PMS process all the more unbearable, doesn’t it?

In this post, we are going to guide you about the food items that can help you get rid of these symptoms and yes, they definitely include chocolate! Here, take a look



1. Avocado

Avocado helps reduce symptoms like muscle cramps, cravings and bloating, which are very common during PMS. Avocado is a good-fat fruit that is rich in potassium, which basically serves as a natural diuretic and eliminates all the extra fluid and sodium from your body. The best part is, potassium also fortifies your body against muscle cramps and makes your body more satiable, hence, you don’t feel too eager to eat a lot.

Kitchen prep: Now, you can add avocado to your diet in countless different and delicious ways. For instance, you can whip it into a deliciously fruity smoothie or better yet, add it to your omelette. You can even dice it up and add it to your salad, or devour it alongside a meal of fish or even beans. If you wish to eat it alone, slice it in half, shower it with a little lime juice and turmeric and bon appetite!

2. Beets and Beet Greens

PMS is practically like a walk through the garden for women who consume huge amounts of vitamins B1 and B2. And that’s not just idle talk, it has been clinically proven by a scientific research that studied the eating patterns of over 3,000 women for a period of ten years. And the most amazing fact is that, these women did not consume these vitamins from supplement but rather, from actual food items. Now, I’m sure you all want to the tastiest food item that contains both vitamins B1 and B2. Ladies, allow me to present cooked beet greens!


Beets are amazingly rich in vitamins and they can really help you reduce the pain that is associated with PMS. You can even try the delicious and nutritious beet flesh and all you need is just one up to make up for daily intake of folate. When your body has very less quantities of folate, you experience symptoms such as insomnia, mental fatigue, forgetfulness and a state of utter confusion. The best part is that beets are can be enjoyed throughout the year so you can go ahead and make this your go-to food item for those days of the month.



Kitchen prep: You can prepare beets in more ways than one and enjoy them every single time. Beet greens make a scrumptious feast when paired with white beans, chicken or fish. And you can even boil them up, let them cool off and them add in some garlic, black pepper and sea salt as you simmer them over low heat. Another great idea is to eat the beet bulbs raw and soak in all their essential nutrients. Or you can always throw them up in a salad, or whip them up into a smoothie.

3. Sardines

A recent study that observed the eating patterns of women aged 27-44 revealed that a diet rich in calcium and Vitamin D brings about a marked reduction in the symptoms of PMS. Now, Sardines contain plenty of Vitamin D and calcium, along with lots of omega-3 fatty acids that work to reduce symptoms like breast tenderness, anxiety, lack of focus, headaches, bloating, nervousness and depression.


Kitchen prep: There are countless easy and delicious ways of eating sardines. You can toss a can of chopped sardines onto the baking sheet, sauté it with garlic paste and olive and oil and add in some veggies, for instance spinach, mushrooms, tomatoes or onions. Once your veggie and sardine delight is baked, you can enjoy it with fresh celery and chopped basil or toss it on a plate of roasted spaghetti to give your taste buds a real feast!

4. Pulses

Women who consume high amounts of non-heme iron, which is largely found in food items obtained from plants, experience lesser PMS symptoms as compared to others. Pulses are the greatest and richest source of non-heme iron, and you have a great variety to delight yourself with pulses. For instance, lentils, split peas, chick peas and beans. The best part is, pulses also contain high amounts of fiber, another essential nutrient that helps reduce PMS symptoms.


Pulses also energize your body, and regulate your insulin levels and blood sugar. Your target diet is to consume at least seven grams of pulses, and for those who worry they may cause bloating or excessive gas, that’s not entirely true. These effects aren’t prevalent among all those who eat pulses and once your body begins to adjust to the diet of pulses, these symptoms disappear in no time.

Kitchen prep: You can eat your pulses in some extremely fun ways, for instance, toss in chick peas or black beans into a salad, or add them to your omelette to enjoy a hearty breakfast that will fill you up. You can even devour them with veggies and hummus, or go meatless by creating a dinner with lentils as the main course.

5. Dark Chocolate

Dark chocolate is by far the yummiest and easiest way to get rid of the awful PMS symptoms and it has countless nutritious properties. It has a great antioxidant makeup that relaxes your blood vessels and consequently improves the blood circulation in your body along with lowering your blood pressure. Research reveals that an ounce and a half of dark chocolate brings about a marked reduction in stress hormone levels.



Dark chocolate is rich in magnesium, an essential mineral that helps fight symptoms like irritability, depression, bloating and fatigue. And the best part is, dark chocolate is a natural mood enhancer and it has been scientifically proven to create a feeling of euphoria of the kind we feel when we’re in love.

Kitchen prep: You can always eat your dark chocolate raw, or you can get creative and make some delicious treats for yourself. Chop some squares and add them to your dish of oat meals, or just whip them up and toss them in along with coconut milk, almonds, pears and grated ginger to make a delicious chocolate smoothie. Another great idea is to pair them up with fresh fruits and Greek yogurt, or better yet, melt the chocolate over fresh strawberries and float towards heaven with every bite.

For every painful symptom your body experiences through the PMS phase, there are several food items that you can devour and get rid of them. Indeed, nature has the answers to all our qualms and agonies, we just have to embrace them into our diets and let them work their magic. So, if you’re PMS days are just around the corner, grab your coat and get started on some nutrient rich grocery shopping!

Source: howfitness.info