Foods to Eat to Ease PMS

The days leading up to menstruation each month can be a challenge for many women. The American Congress of Obstetricians and Gynecologists reports that an estimated 85 percent of women experience at least one symptom associated with premenstrual syndrome The bothersome symptoms of PMS typically begin seven to 14 days before menstruation. If PMS is causing problems for you each month, try making healthy changes in your diet.

Calcium

Calcium is vital for maintaining strong bones, but foods rich in this essential mineral may also relieve PMS. Calcium helps combat not only the bloating common to PMS but also some of the psychological manifestations of the condition, according to the American Dietetic Association. These include mood swings, irritability, depression and anxiety. The ADA recommends filling up on dark, leafy greens and low-fat dairy products. Fortified cereals and salmon or sardines canned with their bones are also good sources.

Vitamin B

Certain types of vitamin B may reduce PMS as well. A study published in the "American Journal of Clinical Nutrition" in February 2011 revealed that vitamins B-1 and B-2 -- thiamine and riboflavin -- reduce the risk of developing premenstrual syndrome. These vitamins' impact on certain brain chemicals, such as serotonin, may play a role in their benefits for PMS. Riboflavin, in particular, was found to cut the risk for PMS symptoms by 35 percent, the researchers found. Sources of riboflavin include spinach, milk, eggs and red meat. Thiamine-rich foods including beans, whole grains and nuts may also reduce PMS.

Vegetarian Eating

Estrogen contributes to PMS symptoms, particularly to breast sensitivity and fluid retention. Some plants have substances called phytoestrogens, which have properties similar to the hormone. Isoflavones, a type of phytoestrogen, may help block these estrogen-linked symptoms. Soy is a source of these substances, so the American Dietetic Association suggests adding foods such as tofu and soy milk to your diet. A diet rich in other vegetables, fruits and nuts may also combat hormonal imbalances that lead to PMS.

Foods to Avoid

Enriching your diet with these foods may not be as effective if you're still indulging in unhealthy favorites. It's hard to resist cravings for chocolate or salty snacks, but eating nutritious foods helps combat PMS and ultimately reduce those cravings. The Office on Women's Health recommends staying away from foods high in salt or added sugar. Avoid alcohol and caffeine as well. You may have even more success combating PMS if you pair regular exercise with your dietary changes.