Are there any foods that can help alleviate PMS symptoms, such as bloating and irritability?

No one knows specifically what causes premenstrual syndrome, also known as PMS, although there are many theories. Not knowing the cause, makes finding helpful solutions that much more difficult. There is not much conclusive evidence connecting nutrition and PMS, either causative, or curative, however there is plenty of evidence indicating that a proper diet may help, even if it cannot cure PMS.

There are certain foods to avoid because they may exacerbate the symptoms. These foods include:

1. Caffeine: Try eliminating caffeine from your diet for a couple of months. It is not certain why it may contribute to PMS, but it may be its link to the release of adrenalin and its interference with progesterone. Many women find that breast pain is relieved when they cut down or eliminate caffeine
2. Simple sugars: Simple sugars found in processed sweets and candy can cause rapid rises and falls in blood sugar levels. These blood sugar swings can contribute to mood swings.
3. Salt: The bloating, tender breasts, and headaches of PMS are due to water retention. Salt increases water retention and causes your tissues to swell, leading to the above symptoms. About ten days prior to your period, cut down on sodium.
4. Fats and Alcohol: Go easy on fatty foods and alcohol

Other foods may help to relieve some of your PMS symptoms. They include:

1. Complex carbohydrates: Eat small amounts of complex carbohydrates about every three hours. This serves to keep you blood sugar level at an even keel. British doctors have had great results with this treatment, allowing 70 percent of women to treat their PMS with just diet. Employ this method by eating six small meals a day, including such foods as pasta, baked potato, cereal, and rice.
2. High calcium foods: Why is unclear, but getting up to 1300 mg. of calcium a day seems to help many women keep PMS symptoms under control. Eat lots of yogurt, skim-milk, and low-fat cheese, or supplement with a calcium pill.
3. Other foods: Eat a diet high in fresh fruits and vegetables, whole grain products, non-fat dairy products, lean fish and poultry, and drink plenty of water.

Besides diet, be sure to get plenty of exercise. It serves to release pent up tension and anxiety, plus it promotes the release of endorphins, a natural sedative. Exercise at moderate intensity for thirty minutes a day, preferably every day, but at least five days a week.

Take supplements: Although not a proven cure, these may help to alleviate symptoms:

1. Vitamin E: 1 capsule of 400 iu/day
2. Evening primrose oil: 2 to 4 capsules a day
3. Vitamin B6: Although in recent years, B6 was prescribed by many doctors, the practice has since fallen off. A strong link was never found, and many women were being harmed by taking too much B6. To derive the possible benefits of B6, eat foods rich in that vitamin, including fish, chicken, soy foods, broccoli, bananas, cantaloupe, and spinach.

Hope this helps with your symptoms!