PMDD, or premenstrual dysphoric disorder, is an uncommon and severe form of premenstrual syndrome (PMS) that can be disabling, according to Womenshealth.gov. PMDD symptoms are linked to the menstrual cycle and include depression and suicidal thoughts, panic attacks, mood swings and anxiety. PMDD is often treated with antidepressants. Talk to your doctor about the best options for you. Some of the same dietary changes that can help PMS can also help PMDD, according to Womenshealth.gov.
Healthy Carbohydrates
Adding complex carbohydrates to your diet may reduce the mood swings and food cravings associated with PMDD, according to the American Congress of Obstetricians and Gynecologists or ACOG. Complex carbohydrates do not cause your blood sugar to spike and then crash the way simple carbohydrates like sugar do, which is why they can help reduce symptoms. You can add complex carbohydrates to your diet by eating whole grains like whole wheat bread or pasta, whole grain cereals, brown rice, barley, buckwheat, bulgur and quinoa. Lentils and beans like chickpeas or kidney beans are also good sources of complex carbohydrates.
Calcium Rich Foods
Calcium is an essential mineral that may help reduce the symptoms of PMDD, according to ACOG. Add calcium rich dairy products like milk, cheese and yogurt to your diet to increase your intake of calcium. Leafy green vegetables like kale or spinach are also good options as are calcium enriched foods like soy milk or orange juice. Almonds also provide calcium.
Good Food Habits
Eat a healthy, well-rounded diet full of fruits and vegetables to help you feel better, according to Womenshealth.gov. Drink six to eight glasses of water a day. Some doctors recommend eating six small meals spread throughout the day, rather than three large ones, to stabilize blood sugar and reduce symptoms, according to ACOG. You might also want to try decreasing your portions at meals a little and adding regular healthy snacks.
Foods To Avoid
In addition to adding healthy foods to your diet, avoid certain foods that can aggravate PMDD symptoms, according to Womenshealth.gov. Salt may cause fluid retention and should be cut back. Sugary foods can cause swings in your blood sugar that aggravate symptoms. Fat, caffeine and alcohol can also make symptoms worse.
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