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 |
One glass of low-fat milk with 5 pieces- soaked almond and 8 pieces - Soaked Raisins
After 15 min - Carom water (ajwain)
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
Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg with Dal and Salad
Fruit / Coconut water / Herbal tea / Carom water
Sandwich / Roasted chickpeas + Riceflakes Snacks / Homemade Soup
Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg with Dal and Salad
Low-fat milk with ½ tsp turmeric