Premenstrual dysphoric disorder, or PMDD, is a mood disorder linked to the menstrual cycle. PMDD resembles premenstrual syndrome, but is more severe, and is only diagnosed when the mood and behavioral changes interfere with your daily life and adversely affect your relationships or employment. Symptoms include feelings of sadness, anxiety and irritability, crying, fatigue, difficulty concentrating, bloating, headaches and increased appetite. The National Women's Health Information Center states that between 3 and 8 percent of women have PMDD. Making adjustments to your diet may help relieve symptoms of PMDD.
Consume Complex Carbohydrates
To reduce symptoms of PMDD, try to eat plenty of foods rich in complex carbohydrates. According to the British Columbia Women's Hospital, good sources include potatoes, rice, cereals and breads. The National Women's Health Information Center also advises increasing your intake of complex carbohydrates, particularly whole grains.
Limit Simple Carbohydrates
Sharply limit the amount of simple carbohydrates you consume. The British Columbia Women's Hospital recommends reducing your use of white sugar, honey, candies, ice cream, chocolate, soda and juice.
Fruits and Vegetables
Eating a diet rich in fruits and vegetables may help reduce symptoms of PMDD. Particularly beneficial fruits and vegetables include bananas--which contain mood-stabilizing tryptophan--and dark leafy greens such as spinach, which helps add calcium to your diet. MayoClinic. com notes that consuming 1,000 mg per day of calcium--whether obtained through diet or supplements--may help reduce the physical and emotional symptoms of PMDD.
Meat, Fish and Dairy Products
Meat, fish and dairy products all can be eaten as part of a balanced PMDD diet. Milk, cheese, yogurt and cottage cheese all offer calcium, while fish provides healthful omega-3 fatty acids. As for poultry, it is rich in tryptophan, believed to help regulate mood. In a placebo-controlled clinical study conducted by S. Steinberg and colleagues and published in the February 1999 issue of "Biological Psychiatry," researchers found that tryptophan increased serotonin synthesis and reduced mood swings, irritability and negative moods in women with premenstrual dysphoric disorder.
Foods to Avoid
There are some foods and substances that can make PMDD worse. The British Columbia Women's Hospital states that cigarettes and alcohol can both produce anxiety and aggravate PMDD. Banish them, and eliminate or sharply reduce your use of caffeine, another anxiety-causing culprit. To flavor your food, reach for fresh or dried herbs instead of salt, which worsens bloating. Avoid added fats used in cooking, such as butter and oils.
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