PMS relief diet tips: Best foods and drinks to ease PMS symptoms naturally

Fresh juices, fibre-rich foods, herbal teas, and healthy fats can be powerful allies in making PMS days more manageable. (Image: Pexels)

Many women undergo familiar premenstrual symptoms better known as PMS every month. And, for a lot of them hormonal highs and lows, cramps, bloating, and fatigue can turn even the brightest week into a battle. While hot water bottles and comfort shows help, the food and drinks you choose during this time can make a remarkable difference and soothe your body and help you feel more in control.

When hormones are fluctuating, hydration becomes your secret weapon. Freshly pressed juices like watermelon, orange, or pomegranate nourish the body with vitamins and antioxidants. Oranges, packed with vitamin C, help reduce inflammation, while pomegranate is rich in iron, perfect for replenishing energy if you feel drained. Just remember to avoid bottled juices high in sugar; fresh is always best.

Bloating is one of PMS’s least welcome guests. Fibre-rich foods like apples, pears, papaya, spinach, and broccoli support digestion and ease water retention. Bananas, often overlooked, are a powerhouse here; rich in vitamin B6 and magnesium, they not only reduce bloating but also help regulate mood. Pair them with a handful of nuts for a smart snack that feels indulgent but fuels you well.

When you crave something creamy and comforting, smoothies can be your go-to. A blend of spinach, banana, almond milk, and flaxseeds makes for a nutrient-rich drink that tackles both cravings and cramps. Add berries for antioxidants or a spoonful of cocoa powder for that mood-lifting chocolatey taste, minus the sugar crash. Smoothies also help keep blood sugar levels stable, which is crucial for avoiding those PMS mood roller-coasters.

Herbal teas deserve a permanent spot in your PMS toolkit. Chamomile tea relaxes muscles and soothes cramps, while peppermint tea eases bloating. Ginger tea, with its anti-inflammatory properties, is excellent for nausea and digestive issues. Sipping these warm, caffeine-free teas provides both physical relief and emotional comfort.

Mood swings often come from blood sugar dips. Whole grains like oats, quinoa, and brown rice release energy slowly, keeping your body fuelled steadily through the day. Pair them with lean proteins such as eggs, paneer, or legumes for meals that keep you fuller longer. This balance prevents the sugar highs and crashes that can worsen irritability.

Healthy fats found in avocados, chia seeds, walnuts, and olive oil help regulate hormones and support brain health. A small bowl of yoghurt topped with chia and walnuts is both satisfying and hormone-friendly. These fats also keep skin glowing, which is a bonus when PMS tries to dull your natural radiance.

While nutrition lays the foundation, there are other ways to stay happy when cramps strike. Gentle exercise like walking, swimming, or yoga helps release endorphins, the body’s natural mood elevators. A 20-minute meditation session or simple breathing exercises can lower stress levels. Even curling up with a good book or indulging in a creative hobby can shift focus away from discomfort.