Foods that fight PMS are ideally those that contain omega 3 and/or tryptophan, such as fish and seeds, as they help to reduce irritability, as well as vegetables, which are rich in water and help fight fluid retention. .
Thus, during PMS, the diet should be especially rich in: fish, whole grains, fruits, vegetables and legumes that are important to combat PMS symptoms such as irritability, abdominal pain, fluid retention and malaise.
In addition, you should avoid consuming fat, salt, sugar and caffeinated beverages that can end up aggravating PMS symptoms.
Foods that help in PMS
Some foods that can help reduce PMS symptoms, and therefore can be a good bet in the diet, are:
- Vegetables, whole grains, dried fruits and oilseeds: these are foods with vitamin B6, magnesium and folic acid that help transform tryptophan into serotonin, which is a hormone that increases the feeling of well-being. See more tryptophan-rich foods;
- Salmon, tuna and chia seeds: are foods rich in omega 3 which is an anti-inflammatory substance that helps reduce headaches and abdominal cramps;
- Sunflower seeds, olive oil, avocado and almonds: are very rich in vitamin E, which helps to reduce breast sensitivity;
- Pineapple, raspberry, avocado, fig and vegetables like spinach and parsley: they are naturally diuretic foods that help fight fluid retention.
Other good foods for PMS are fiber-rich foods like plums, papaya and whole grains that help to regulate the bowel and have a laxative effect that reduces abdominal discomfort caused by inflammation of the reproductive system.
Foods that should be avoided in TPM
Foods that should be avoided in PMS include sausages and other foods rich in salt and fat, such as broths and canned foods, as well as fatty foods, especially fried foods. Furthermore, it is also important not to consume caffeinated beverages such as guarana or alcohol.
All of these foods worsen PMS symptoms by increasing fluid retention and abdominal discomfort.
Foods rich in sugar are also not indicated during PMS, but as it is relatively common for a woman to feel an increased need to consume sweets, she is allowed to ingest 1 square of semisweet chocolate (70% cocoa) after main meals.
