Posted: Jul 30, 2014 8:00 AM
The headaches, the exhaustion, the mood swings. Nothing puts a cramp in your month like PMS. Reach for these foods to get rid of PMS the natural way. We list what you should be eating to get rid of PMS, a nutritionist explains why they work and you reap the benefits.
Photo credit: Creativ Studio Heinemann/Getty Images

PMS can be combatted by simply changing your diet. Yes, it really can be that easy. Dr. Mike Moreno says, "Of all the changes you can make to improve your premenstrual health, doctors and nutritional experts agree that adopting healthful eating habits will have the most immediate effect." Below are 10 types of food that Dr. Moreno recommends adding to your diet to help reduce PMS symptoms.

What to eat to beat PMS


Salmon, tuna and halibut are all examples of fish that are high in protein and omega-3 fatty acids.

PMS Relief^ These foods help decrease cramps and stabilize hormones.

Lean meat

Lean red meat and chicken are rich in selenium.

PMS Relief^ These foods help decrease anxiety.

Brazil nuts

Brazil nuts are rich in selenium as well.

PMS Relief^ This food helps relieve headaches.

Soy protein

Tofu, soy milk and edamame contain isoflavones.

PMS Relief^ These foods reduce grumpiness and bloating.

Complex carbs

Oatmeal, high-fiber cereal, whole grain bread, butter beans, black beans, sweet potatoes, sweet corn, barley and brown rice are all complex carbohydrates that your body breaks down slowly and help keep your blood sugar and serotonin (the feel-good brain chemical) levels steady.

PMS Relief^These foods help keep your mood steady, your energy up and your bloating and exhaustion minimal.

Certain veggies

Asparagus, beets, cucumbers, lettuce, parsley, spinach and tomatoes are full of fiber, magnesium, potassium and calcium.

PMS Relief^ These are "water flushing" vegetables that help eliminate bloating.

Specific fruits

Bananas, cantaloupes, grapes and mangoes are loaded with potassium and natural sugar.

PMS Relief^ These foods tame sugar cravings.


Yogurt is filled with calcium and is a great source of probiotics.

PMS Relief^ This food keeps you regular and bloat free.

Essential fatty acids

Flaxseed oil is high in omega-3s and essential fatty acids.

PMS Relief^ This food helps regulate hormone levels.

Dark chocolate

Dark chocolate boosts serotonin and contains phenylethylamine — the same brain chemical we produce when we're in love.

PMS Relief^ This food is a mood enhancer.

More on your self-care

Top 6 at-home exercises (with photos)
Diet versus exercise: What should you tackle (hardest)?
Flip the switch: What butter and bacon have to do with weight loss