Anti-PMS Diet Ideas

Our lives are so busy that we simply can’t afford feeling weak or vulnerable. And when it comes to women, the task is twice as challenging, since once a month most of them have to suffer through irritability, cravings, and fatigue while keeping a straight face at work and sparing their family members the temper tantrums. Fortunately, doctors found out that a woman’s life can be seamless, void of period-related emotional eclipses! The only thing we should do to ward off PMS is to adapt a special, anti-inflammatory diet.

In the past, researchers used to dismiss PMS as a myth, because they discovered no difference in estrogen and progesterone levels of women who were subject to PMS and the lucky non-sufferers. However, recent research discovered a direct link between inflammation and premenstrual syndrome, the latter being your body’s response to the monthly drop in hormones, which, by the way, is absolutely natural. Turns out, a response like this can only be triggered by unhealthy hormone receptors, which, in their turn, are cause by chronic inflammation.

Chronic inflammation is the way your immune system reacts to various things from stress to smoking and foods. Don’t worry, though – this does not only mean that anything can cause inflammation. Quite the opposite, it means that chronic inflammation – and, consequently, PMS - responds well to natural treatment. Here are a few easy steps you can take:

  • Take deep-fried foods, desserts, and sweet drinks off your menu. Fruit juice contains lots of concentrated sugar, so you’d better avoid it as well. Keep whole fruit on your table, though.
  • Find out which foods you have sensitivity to - it may be wheat or dairy products. Any food that gives you eczema or stuffs up your nose may be a cause of PMS, too! Try avoiding them for 3 months and see the effect, or consult your nutritionist.
  • Adopt a rainbow eating plan, which means that you should eat fruit and vegetables of different colors – they contain phytonutrients that give your immune system a boost.  
  • Consult your doctor on the question of including mineral magnesium and vitamin B6 into your diet – the combination of these safe, easy-to-obtain supplements has proved to be very effective in terms of treating premenstrual syndrome.
  • Stick to the anti-inflammatory diet. For starters, get a few meal ideas and recipes from our sample plan:

Anti-Inflammatory Diet


  1. Muesli with berries and Greek yogurt, everything unsweetened!
  2. Scrambled eggs on whole grain or gluten-free buttered toast
  3. Spinach frittata with goat cheese (Get the recipe!)


+ Coffee, tea or just water.



  1. 10-15 raw cashew nuts
  2. Half an avocado sprinkled with lemon juice on rye crackers
  3. Whole fruit



  1. Chicken wrap with fresh carrot, beetroot and spinach
  2. Spinach salad with smoked salmon (Get the recipe!)
  3. Miso soup and sushi


+ Water (still or sparkling), tea or coffee.



  1. Lamb shanks roast; mashed potatoes with kale (Get the recipe!)
  2. Salmon steaks, sweet potato chips (oven-baked), spinach salad
  3. Chicken stir-fry with broccoli and rice (Get the recipe!)


+ Water with lemon (still or sparkling). A glass of wine or beer


  1. 2 squares of dark (85% cocoa) chocolate
  2. Poached pears with cinnamon
  3. Almond orange torte (gluten-free), reduced sugar (Get the recipe!)


And remember: you should keep to the anti-inflammatory eating plan the throughout the whole cycle if you want to get the best results and win a victory over PMS!

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