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Diet Care for Premenstrual syndrome

Premenstrual syndrome is a combination of symptoms that many women get about a week or two before their period. Most women, over 90%, say they get some premenstrual symptoms, such as bloating, headaches, and moodiness.For some women, these symptoms may be so severe that they miss work or school, but other women are not bothered by milder symptoms. A diet including high-fiber, complex carbohydrates, iron and calcium-rich foods with some physical activities can help a lot. The most common diet recommendations are to avoid high sugar and salt, high fats, fried food, junk food, caffeine, carbonated and artificial sweeteners in order to reduce bloating, water retention, and breast swelling and tenderness.

Vegetables
To Avoid To Consume
Canned vegetables and frozen vegetables Seasonal vegetable should be consumed.
- All vegetables
- Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber etc.
Cereals
Refined flour and its products Whole grains cereals
Sweet biscuit Wheat flour
Cream filled biscuit Oatmeal
Cream crackers Whole brown bread
Cheese biscuits Porridge
Noodles Brown rice
Pasta Whole wheat pasta
Macaroni Finger millet
- Rice flakes
- Barley
Pulses
- All pulse and legumes
Fruits
Canned fruits and juices All fruits
Dairy Products
Whole milk and cream Low-fat milk
Curd Tofu
Buttermilk Cottage cheese
Butter -
Full-fat yoghurt -
Cream cheese -
Spices
Red chilies Cumin
- Coriander
- Salt
- Turmeric
- Ginger
- Pepper
- Fennel
Drinks
Whole milk drinks Coconut water
Cream based liqueurs Sugarcane juice
Buttermilk homemade soups
Shakes Green juice
Smoothie Herbal tea
canned soup and packaged soup Beetroot juice
Alcohol Aloe Vera juice
Sweetened drinks Milk
Squashes Homemade juices
Carbonated drinks -
Non-Veg
clams Egg white
Mussels Roasted chicken
Oysters and Scallops Grilled Fish
Meat patties Lean meat
Burgers Skinless chicken
Pork -
Organ meat -
Red meat -
Turkey -
Sausages -
Mutton -
Rabbit -
Oils & Fats
Unsaturated fats Cow ghee
Cream Sunflower oil
Palm oil Canola oil
Coconut oil Olive oil
- Mustard oil

Diet Schedule For Premenstrual syndrome

Early Morning

One glass of low-fat milk with 5 pieces- soaked almond and 8 pieces - Soaked Raisins

After 15 min - Carom water (ajwain)

Breakfast

Veg sandwich with 1 fruit / Stuffed parantha / Bread toast with egg / Chapatti with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan chila / Suji chila / Veg upma / Sprouts / 1 egg white part

Lunch

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg with Dal and Salad

Evening

Fruit / Coconut water / Herbal tea / Carom water

Pre-Dinner

Sandwich / Roasted chickpeas + Riceflakes Snacks / Homemade Soup

Dinner

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg with Dal and Salad

Bed-time

Low-fat milk with ½ tsp turmeric

Important Tips

  • Walk / Physical activity for 30 min is recommended.
  • Water intake should be 6-8 glasses
  • Whole fruit should be preferred to fruit juices.