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PMS Nutrition Tips

PMS is the name given to a cluster of intense symptoms such as moodiness, irritability, anxiety, bloating and breast tenderness, which many women experience prior to menstruation. You CAN help to manage PMS by exercising, relieving stress and following a healthy, low fat/high fiber diet.

The following dietary tips may help to control PMS symptoms in some women:

  • Eat smaller, frequent meals.
  • Include a good variety of foods high in complex carbohydrates and fiber such as fruits, vegetables and whole grains.
  • Limit added salt and choose foods with a low sodium content (140 mg. or less per serving).
  • Include at least 3 servings per day of foods rich in calcium (dairy products, fortified soy milk, fruit juices fortified with calcium, etc.). Consider a daily calcium supplement if you do not regularly use these foods.
  • Limit or avoid caffeine.
  • Limit or avoid alcohol.
  • Take a daily multivitamin supplement.

Sample Menu


3/4 c. Cheerios

1 slice whole grain toast with thin spread of peanut butter

4 oz. calcium fortified orange juice

8 oz. milk


1 c. yogurt

6 whole grain crackers


Tuna salad sandwich: 3 oz. tuna, mixed lettuce greens, pepper strips, mustard

Mixed green salad with 1 Tbsp. olive oil based dressing

2 plums


10 unsalted almonds

1/2 c. oatmeal


3 oz. chicken

1/2 c. whole wheat pasta

1 c. steamed broccoli

1  c. cantaloupe


8 oz.  milk

2 whole graham crackers