Happy Days – Beat PMS With Your Diet

Article by Zoe Kirby
happy days beat PMS diet

A wonderful article by our Nutrition Ambassador, Zoe Kirby. Check out her page for more posts.


Happy days are ahead if you can beat PMS with your diet!

PMS is thought to be caused by hormone imbalances in the body.  Many women rely on painkillers or anti-depressants to manage their symptoms.  There are dietary changes you can make that may help reduce symptoms more naturally.  Every month an estimated 80% of women in the UK suffer from some form of PMS (Pre-Menstrual Syndrome) with 30% suffering moderate to severe symptoms. These range from mood swings and fatigue to bloating, cramps, cravings and headaches. In fact, over 150 different symptoms have been identified!


Any foods that help with to produce or process hormones should also help to reduce PMS.    Here are 5 ways to help balance hormones through your diet:


1. Vegetables and fruit

All plant-based foods are great sources of fibre – think broccoli, not bran flakes! It is essential to absorb excess hormones and remove them from the body.  Aim for 8-10 portions a day, and choose a rainbow of colours to give you a wider range of nutrients too. Fibre also helps to control blood sugar levels, so if you increase the fibre in your diet, you may also help to reduce mood swings and fatigue.


2. Essential Omega-3 Fats

Omega-3’s are needed to produce hormones and also have a general anti-inflammatory effect in the body. A recent study found that women taking a 2g supplement of essential fats per day showed significant improvement in PMT over a 3 to 6 month period.  Try to include oily fish, nuts and seeds in your diet every day.  You could also take a good quality fish oil supplement to ensure you are getting enough.


3. Vitamin B6

Vitamin B6 is essential for producing hormones, and energy in the body. This vitamin has been shown to have a beneficial effect on the more emotional symptoms of PMS.  It is found in whole grains, fish, bananas, spinach and sunflower seeds.  Stress and alcohol can deplete Vitamin B6, so you may need extra to compensate for these.


4. Magnesium

This mineral has a generally calming and anti-inflammatory effect on the body and studies have shown that it is often deficient in sufferers of PMS.  It is involved in nerve and muscle control.  If you ensure you have enough in your diet, you should help to reduce anxiety, tension, cramps and headaches.  Good food sources include green leafy vegetables, pumpkin seeds, almonds, avocado and dark chocolate – Yay!


5. Blood Sugar Balance

Eat small, regular meals and snacks throughout the day to help keep your blood sugar levels steady. This will help with energy levels and mood control.  Healthy snack ideas include a small handful of nuts and seeds, raw veg sticks with houmous, oatcakes with avocado or a home-made fruit and veg smoothie.



1. Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomised, double-blind, placebo-controlled study.

2. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome.

3. The Association between the Risk of Premenstrual Syndrome and Vitamin D, Calcium, and Magnesium Status among University Students: A Case-Control Study. 

4. National Association for Premenstrual Syndrome

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