Whole Foods:

to Ease PMS Symptoms

For some women, the bloating, cramps, headaches, nausea, and mood swings of Premenstrual Syndrome (PMS) can seriously disrupt life. Fortunately, these foods have been proven to naturally ease the symptoms that relatively few of us can avoid each month.


Tangerines (as well as mandarins and clementines) are sweet, snackable doses of vitamin C with aromatherapeutic benefits. Vitamin C has been clinically proven to reduce stress, depression, anxiety, and aggression. And the smell of citrus has a naturally calming effect.


While yogurt boosts the healthy activity in your gut, its calcium also reduces bloating. Plus, the riboflavin that milk products are naturally rich in may lower the overall risk of PMS. And finally, the protein content in this creamy snack is satiating, reducing the cravings that so often accompany periods.


Spinach fires on all cylinders when it comes to PMS relief. First, this dark leafy green’s high iron, calcium, and vitamin C content all act to reduce PMS symptoms. And the magnesium in spinach is a proven mood-booster and water-retention-buster.

Wild Salmon

The calcium, vitamin D, and omega-3 fats in wild salmon are the keys to its PMS-fighting super-powers. Research shows that omega-3 supplements are associated with reduced breast tenderness, headaches, and bloating—as well as better moods and lower anxiety—in PMS sufferers.

Dark Chocolate

It’s always nice to learn that enjoying dark chocolate— 70% real cacao or higher—is good for your health. And it turns out that this treat is extra-helpful during periods. Its high magnesium levels are the secret to its mood-enhancing, relaxing benefits.


Flaxseeds are a powerful, vegan source of omega-3 acids, which are shown to reduce PMS symptoms. It also appears that their lignans, or antioxidant-rich plant chemicals, contain estrogens that reduce the discomfort-causing effects of estrogen produced by the body.

1 https://www.eatingwell.com/article/2059116/best-and-worst-foods-for-pms-relief/ 2 https://pubmed.ncbi.nlm.nih.gov/32206660/ 3 https://www.eatingwell.com/article/2059116/best-and-worst-foods-for-pms-relief/

4 https://www.eatingwell.com/article/2059116/best-and-worst-foods-for-pms-relief/ 5 https://www.webmd.com/women/features/the-pms-free-diet 6 https://www.eatingwell.com/article/2059116/best-and-worst-foods-for-pms-relief/