Dietary Recommendations for Premenstrual Syndrome

Women with Premenstrual Syndrome typically have a poor quality diet with a higher intake of sugar and refined carbohydrates, dairy products and salt, and a lower intake of iron, magnesium, zinc and manganese in comparison to symptom free women.

Dietary modification is of primary importance in the treatment of Premenstrual Syndrome and has been shown to reduce symptoms.

Vegetarian diet

Vegetarian women have a 50% lower blood level of circulating estrogens and excrete two to three times more estrogen than omnivorous women. This is thought to be due to lower fat and higher fiber levels in the vegetarian diet.

It is recommended that women with Premenstrual Syndrome reduce their intake of animal products, especially red meat and dairy products and increase their intake of high fiber plant foods: vegetables, fruit, legumes, whole grains, raw nuts and seeds.

Fat Intake and Premenstrual Syndrome

A low fat diet has been associated with a reduction in levels of circulating estrogens and relief of Premenstrual Syndrome symptoms. The above recommendations in regard to animal products will dramatically reduce fat intake. It is also essential to avoid margarine and fried foods as they contain trans fatty acids that impact negatively on many aspects of health.

Nuts and seeds although high in fat contain a relatively large proportion of essential fatty acids (especially flaxseed, pumpkin seed and walnuts) which have favorable effects on prostaglandin activity, have been shown to improve depression and also protect against heart disease.

Sugar and Premenstrual Syndrome

Sugar and other refined carbohydrates are best eliminated completely. A high sugar intake has been associated with increased estrogen levels.

Sugar and refined carbohydrates also place pressure on blood sugar regulation leading to hypoglycemia, irritability and moodiness.

Alcohol and excess caffeine can also contribute to blood sugar dysregulation.

Caffeine and Premenstrual Syndrome

Caffeine is best eliminated, especially if the dominant symptoms involve anxiety, depression or breast swelling and tenderness. Caffeine intake has been linked to the presence and severity of symptoms of Premenstrual Syndrome.

Sodium and Premenstrual Syndrome

Excessive salt intake may contribute to exacerbation of fluid retention. If this is one of the major symptoms it is recommended to eliminate or reduce salt intake while simultaneously increasing the intake of potassium rich foods such as fruits, vegetables, whole grains and beans.

Soy Foods and Phytoestrogens

Soy foods contain phytoestrogens which bind to estrogen receptors and thereby reduce estrogen activity. A diet for the treatment of Premenstrual Syndrome can regularly include soy beans, soy milk, soy yogurt, tofu and tempeh. 

Other food sources of phytoestrogens include flaxseed meal, nuts, whole grains, apples, fennel, celery, parsley and alfalfa.

Liver detoxification for Premenstrual Syndrome

Impaired liver detoxification may be an underlying factor that predisposes to the development of Premenstrual Syndrome. Improving liver detoxification will enhance estrogen metabolism and reduce the tendency toward estrogen excess.

All of the previous dietary recommendations will also act to improve liver function. In addition specific foods can be included that enhance detoxification pathways such as onion, legumes, broccoli, brussel sprouts, cauliflower, cabbage, artichoke, beetroot, carrot, apples, oat bran and psyllium husk.

Copyright © Mizpah Matus 2003

See Also:

Premenstrual Syndrome Nutrients

Online Detox Diet Program