Following an adequate diet is of vital importance when it comes to reducing the typical symptoms of premenstrual syndrome. We explain what foods are the most suitable during this period.

The diet that is followed at certain times and periods has a decisive influence on improving our quality of life, especially in those moments in which our body needs a greater quantity of certain vitamins, minerals and other essential nutrients.

This is what happens, for example, with what is known as premenstrual syndrome, which, as you surely know, basically consists of a set of physical and emotional symptoms that appear in women before the onset of menstruation.

It is generally a syndrome that arises during the second half of the menstrual cycle, disappearing after 1 to 2 days after the menstrual period begins.

Regarding its causes, the truth is that in reality, at the moment, those that exactly cause its appearance have not been identified. However, it is suspected that they are rather a series of factors that combine with each other: biological, psychological (and emotional), social and cultural.

Its symptoms, as we have already told you on occasion, are actually very characteristic, being not only physical but also emotional: tenderness in the breasts with pain, gas and a swollen stomach, constipation or diarrhea, waist pain and headache, fluid retention, sadness, tension and nervousness, lack of sexual desire and irritable behavior, among others.

As we indicated precisely at the beginning of this note, diet can be of great help in reducing the most typical and common symptoms that commonly arise with premenstrual syndrome.

In this sense, the foods listed below should not be missing from a woman’s diet as they are necessary to prevent the onset of symptoms associated with this syndrome.

The best foods when you have premenstrual syndrome

Foods rich in vitamin B6 and vitamin B6 supplements

Vitamin B6 increases serotonin levels, since serotonin is responsible for our mood not to decline, we must consume foods rich in this vitamin such as: eggs, fish, meat, milk, nuts, vegetables, fruits.


Legumes are foods rich in a plant hormone called Einstein and one of the functions of this hormone is to regulate excess estrogen that tends to increase before the menstrual period.


Particularly noteworthy are brown rice, wheat germ, sesame, pumpkin seeds, chia seeds, sunflower seeds.

Foods rich in Omega 3

The essential fatty acid Omega 3 is considered a natural antidepressant and we can find it in: walnuts, almonds, flax oil, walnut oil, evening primrose oil, olive oil, flax seeds, and oily fish.

Other featured foods

Soybean sprouts, quinoa, beans, beans, chickpeas, lentils.

Consume foods rich in minerals such as calcium and magnesium as well as supplements of these minerals.

Some nutritional tips to keep in mind

We must drink at least a liter and a half of water a day, and infusions such as those that we have previously recommended and reduce the consumption of liquids during the days in which we are waiting for the period so as not to favor liquid retention.

Avoid drinking caffeinated beverages and alcoholic beverages. Do not exceed the consumption of salt and sugar. Avoid consuming foods rich in refined sugars.

Carrying out some moderate physical activity on a daily basis will help us feel well-being and relax.

When you notice that the premenstrual syndrome is repeated every month and you do not notice that you are improving, go to your doctor or gynecologist to carry out the appropriate tests and prescribe some appropriate medication to improve or disappear this syndrome.


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