So many of us suffer from symptoms like bloating, headache, mood swings ahead of our period cycle. This is called PMS or Premenstrual syndrome. It is a combination of different emotional and physical symptoms every woman suffers from before the beginning of the menstrual cycle. 

It is believed that PMS happens because before the beginning of the menstrual cycle, the estrogen and progesterone levels of the body begin to fall dramatically. These symptoms usually go a few days after the period cycle starts

While many women suffer from mild symptoms, many others have a hard time because of severe symptoms. Some common PMS symptoms are:


  • Mood swings
  • Anxiety
  • Food cravings
  • Sleeping problems
  • Constipation
  • Tender breasts
  • Headache/Backache
  • Stomach cramps
  • Bloating

Some women can have a really tough time ahead of their menstrual cycle due to PMS.

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Nutritionist Pooja Makhija recently took to her Instagram handle and shared a video around what foods one should have if they are suffering from PMS every month. She shared that there are two magic ingredients that can help in reducing PMS. Read on. 


It helps in smooth muscle relaxation and further helps in providing relief from menstrual cramps. 

Green Leafy Vegetables - Green vegetables are packed with a lot of nutrients that help in relaxing your body and take away the fatigue you might usually feel during the PMS period. 

almonds magnesium

Almonds - Almonds are rich in vitamins which are known to reduce a lot of PMS symptoms.

Peanuts - Peanuts are high in vitamin B6 and magnesium. Magnesium-rich foods are highly recommended during PMS as they help in reducing the symptoms. Also, magnesium regulates serotonin which makes you feel better during PMS. 

Seeds - Sesame, pumpkin, flax, and sunflower seeds are believed to be highly beneficial for reducing symptoms of PMS. 

Legumes - Legumes like chickpeas, red kidney beans help in reducing bloating which is one of the most common problems women face during PMS. 

Whole Grains - Whole grains like brown rice, cereal, grain bread, pasta help in decreasing the amount of serotonin in the brain which further improves your mood and reduces anxiety.

The nutritionist shared that one must have them in around 300-400 MG quantity during the cycle. 

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Pyridoxine (B6)

It helps in providing relief from the following premenstrual symptoms:

  • Water Retention 
  • Chest Soreness
  • Mood Swings
  • Pain
oats b

Oats - Oats are packed with nutrients - magnesium, vitamin B6, and manganese which help in reducing PMS symptoms. 

Banana - Bananas are rich in vitamin B6 and potassium which helps in reducing water retention and bloating (tips to reduce bloating).

Fish - Fish like salmon, trout, sardines have omega-3 fatty acids which help in easing period cramps.

Chicken - Chicken is rich in iron and protein-rich food which helps in controlling cravings during periods. 

Soyabean - Consuming soyabean helps in reducing menstrual pain.

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Peanuts - Peanuts are rich in magnesium which helps in reducing PMS symptoms like mood swings, anxiety among others.

The expert suggested that one must have about 100 MG of these foods 7 days prior and during the cycle. 

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Other than consuming these foods, make sure you get enough sleep as it helps in reducing depression, anxiety and mood swings. Also, avoid smoking or drinking alcohol as it can worsen the PMS symptoms. 


We hope this guide helps you relieve PMS symptoms. For more such stories, stay tuned!