Do you ride the monthly rollercoaster of PMS? With research suggesting that up to 90% of menstruaters experiencing at least some premenstrual symptoms, there’s no denying that our cycle can have a BIG impact on our life: from mood changes to cravings and appetite changes, breast tenderness, headaches, bloating, weight fluctuations, cramps and period poos, fatigue, low motivation and SO MUCH MORE, PMS is no joke.

And while most of us suck it up as an inevitable part of being the proud owner of a uterus, researching is showing that how we eat can actually help in a big way to reduce those nasty symptoms.

Starting with the big picture, An overall healthful, anti-inflammatory diet pattern, rich in veggies, fruit, wholegrains, beans, fish/ seafood, nuts and seeds, dairy, and low in animal fats, processed foods, refined carbohydrates and sugar is associated with a reduced risk of PMS – but the research gets more specific, so let’s dive into the detail!

While we don’t need to go to extremes with our diets and nothing is off limits, it’s a good idea to start to cut down on salt, caffeine and alcohol – especially in the lead up to your period – these can increase symptoms like fluid retention, bloating, breast tenderness, irritability, poor sleep and cramps.

When it comes to reducing PMS, fat can be your best friend – but only if you’re choosing wisely. The types of fats in our diet can either contribute to or protect against inflammation and have also been shown to impact PMS. It’s wise to limit saturated and trans fats from food such as fatty/ processed meats, butter, cream, ice cream, coconut oil, palm oil, baked goods like cake, pastries, and biscuits, chips/ processed snacks.

On the other hand foods high in monounsaturated and polyunsaturated fat like avocado, olive oil, nuts and seeds and oily fish can help fight inflammation and PMS symptoms.

If you struggle with period pain or menstrual cramps , you’ll want to start to include more foods rich in Omega 3 fatty acids, as these can help to reduce inflammation and Prostaglandins. Prostaglandins are hormone-like substances that increase in the body with your cycle to help release your uterine lining for your period. This is normal of course, but higher levels of certain types of these prostaglandins are associated with more inflammation and pain – hello cramps! They’re also the culprit behind “period poos” (yep, it’s a thing!), thanks to their action on bowl muscles. More Omega 3s = less inflammation and cramps…yes please!To get enough of these in your diet aim to include 2-3 serves of oily fish like salmon, sardines, mackerel, herring and anchovies each week? Not into fish, chat with your friendly dietitian about an Omega 3 supplement – vegan options are available too if needed!

If you’re popping the anti-inflammatory pills each month, Extra Virgin Olive Oil is another fat source worth prioritising throughout your cycle. Not only is it antioxidant rich, but it contains a compound call Oleocanthal that acts in a similar way to the anti-inflammatory drug “ibuprofen”. While obviously not as potent, if used regularly it can have an anti-inflammatory impact on your body.

Important for so much more than just your digestive health, fibre is a key player in your menstrual cycle due to its role in hormone metabolism. It may help maintain normal oestrogen levels and high fibre diets are associated with less period pain.

To meet your fibre targets, load up on these foods:

One particular legume to focus on: Soy! Soy contains phytoestrogens, or “plant-oestrogens”, which may have a favourable impact on our fluctuating oestrogen levels over the cycle, and also exert antioxidant activity, which may help with PMS symptoms like swelling, headaches and breast tenderness.

Particular vitamins and minerals can also help fight PMS symptoms. While we want an overall varied and nutrient-dense diet, here are a few key nutrients to focus on:

Calcium may help you battle PMS, reducing symptoms like period cramps, fluid retention, mood changes and even food cravings! Most people can meet their needs through 2-3 serves of dairy or calcium-fortified dairy alternatives each day and including other calcium rich foods like tinned fish with bones, tofu (especially set in calcium sulphate) and other soy foods, beans and legumes, chia seeds, tahini kale, broccoli, almonds bok choy and dried figs.

Getting enough Magnesium should be a priority if you struggle with premenstrual mood changes, irritability and sleep issues, and it may also help with cramps. Load up on Pumpkin seeds, chia seeds, almonds, cashews, peanuts, dark leafy greens (e.g spinach/kale), Beans (e.g Blackbeans, edamame, kidney beans), tofu, avocado, wholegrains, bananas, salmon – oh, and dark chocolate!

Vitamins B6 and B1 may also help reduce PMS, including period pain, cramps and mood changes – you’ll find these nutrients in a range of foods such as chickpeas, salmon and other fish,, Banana, Chicken, Wheat bran, pistachios, sunflower seeds, potato, sweet potato, tempeh, soybeans, prune juice/ prunes, beans and legumes, pork, beef, wholegrain foods and fortified grain foods, yoghurt and cheese.

Zinc, found in lean meat, fish and seafood, poultry, eggs, beans and lentils, nuts and seeds, soy foods and dairy may help reduce period pain, cramping and mood symptoms associated with your cycle.

Vitamin D may help with cycle regularity, pain and mood. While the main source is sunlight, you can also get some from foods such as egg yolk, fatty fish and sun-exposed mushrooms!

While supplements may be indicated in some instances, it’s never a good idea to supplement without professional advice: always seek the help of dietitian or suitably qualified healthcare practitioner.

Focusing on your diet can be a game-changer for your PMS, but remember, nutrition is a long-game. Just focusing on your diet when your period rolls around won’t cut it, aim to incorporate these changes consistently throughout your cycle to get the maximum benefits. It’s also super important that if you’re experiencing extreme symptoms like severe period pain and mood changes that you book into see your doctor asap.

Learn more on the Find your Rhythm App!