- Digestive health expert Linda Booth says certain foods can help PMS
- She recommends eating plenty of avocados and lots of hummus
- She says you can even enjoy chocolate as long as it’s dark
Almost every woman has suffered from pre-menstrual tension, and for many, the mood swings and discomfort come around every month.
But according to digestive health expert Linda Booth, eating certain foods can help ease PMS symptoms, from bloating to bad moods.
And good news for sufferers: chocolate makes it onto the list.
Digestive health expert Linda Booth says eating certain foods, such as avocados, can help ease PMS symptoms
‘Avocado is full of healthy fats, fibre, magnesium, potassium and vitamin B6,’ says Linda, for Pink Parcel.
‘This combination of the nutrients, vitamins and minerals can help absorb and eliminate the prostaglandins, or pain chemicals. Fibre absorbs these chemicals like a sponge and carries them out of the body with our wastes.’
‘Fill up on magnesium rich foods, such as spinach and kale.
‘Magnesium helps to prevent painful spasms of the uterus and intestines, so eat dark leafy greens (but avoid if you have IBS). Magnesium is also a natural painkiller easing tension in blood vessels and muscles.’
Linda says hummus is made up of anti-inflammatory and pain relieving ingredients
‘Hummus is made from chickpeas, olive oil, lemon and garlic, and these ingredients are known to be anti-inflammatory and pain relieving.
‘Hummus is packed full of fibre too so get some carrot, celery and cucumber sticks and tuck in.’
‘Include soluble fibre such as brown rice in your diet, as this will help to keep your bowels regular and remove any excess toxins and hormones from building up and recirculating around the body.’
Good news! You can indulge in chocolate when suffering from PMS as it will boost your mood
‘If you’re going to indulge when your period is nearing, opt for the dark stuff.
‘Dark chocolate with a minimum of 65 per cent cocoa solids contains magnesium to increase energy and endorphins to improve your mood.’
‘Bloating, painful intestinal gas, diarrhoea and constipation can be due to the fluctuation in hormones during our period, but it also can be an indication we have an imbalance in our gut bacteria.
‘Eating fermented foods such as sauerkraut or kimchi help.’
‘Celery is a great snack as it’s full of water.
‘It’s good for hydration and getting your digestive system moving, helping to combat that unwanted bloat during your period.’
Pineapple contains bromelain, which is an enzyme that can help muscles to relax, which can in turn help ease any pain
‘Suffer from terrible cramps?’ asks Linda.
‘Pineapple contains bromelain, which is an enzyme that can help muscles to relax. ‘When you’re doubled over in pain, reach for the tropical fruit!’
GOOD QUALITY PROTEIN
‘Increasing vitamin B6 has been shown to reduce menstrual pain.
‘This important vitamin plays a key role in the synthesis of the neurotransmitter dopamine – a deficiency in dopamine contributes to depression.
‘Good sources of vitamin B6 include lean beef, wild salmon, and chicken breast.’
Drinking juice from fruits and vegetables with a high water content such as watermelons can help relieve pre-menstrual bloating and water retention
‘Drinking juice from fruits and vegetables with a high water content can help relieve pre-menstrual bloating and water retention.
‘Or go one step further and snack on watermelon seeds, which are naturally rich in fibre, magnesium and potassium.’
‘Many women suffer from a lack of iron during their period as they lose it through the blood they eliminate.
‘When your cravings hit, incorporate kidney beans into your diet as they’re packed with it. They are a great source of fibre, vitamin C, and protein too.’
‘Women with the highest levels of calcium and vitamin D are less likely to develop PMS symptmoms.
‘Three servings of dairy a day will help you on your way. Not only is Greek yoghurt packed with calcium and vitamin D, it also has the highest protein levels of any dairy product.’