6 foods that calm PMS (& the ones that make it worse!)

Let’s face it, Premenstrual Syndrome (PMS) can be a bit of a rollercoaster! It shows up every month with a host of unwanted symptoms, including bloating, fatigue, cravings and cramps. While there’s no magic wand to completely stop PMS, the foods you choose can make a remarkable difference in how you feel. The right foods can calm your symptoms, boost your mood, and even ease cramps, while others may exacerbate discomfort, making your monthly cycle feel longer and harder than it has to be.

Here’s your simple guide to eating for balance and comfort during PMS –

Foods that calm PMS

1. Leafy greens
   
   Spinach, kale, and Swiss chard are nutritional powerhouses, rich in magnesium, a mineral that helps reduce bloating, water retention, and mood swings.¹https://pmc.ncbi.nlm.nih.gov/articles/ Magnesium may also help ease cramps by relaxing muscles.²https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach
   
   
2. Whole grains
   
   Brown rice, quinoa, and oats stabilise blood sugar levels, which can increase satiety³https://onlinelibrary.wiley.com/ and minimise cravings. They’re also a great source of B vitamins, which support hormone balance.
   
   
3. Fatty fish
   
   Salmon, mackerel, and sardines are packed with omega-3 fatty acids, which have anti-inflammatory properties,⁴https://pubmed.ncbi.nlm.nih.gov/20500789/ helping to reduce cramping.
   
   
4. Herbal teas
   
   Chamomile, ginger, and peppermint tea are gentle ways to reduce cramps, bloating, and stress. At Chuckling Goat, we created Tummy Tea specifically for digestive discomfort and bloating — common PMS complaints. Its blend of chamomile, peppermint, meadowsweet and marshmallow is the perfect symptom-buster!
   
   
5. Dark chocolate
   
   Good news for chocolate lovers! In moderation, dark chocolate (ideally 80% or higher) can boost serotonin, improving mood during PMS.⁵https://www.rigb.org/explore-science/explore/blog/five-foods-boost-your-mood⁶https://pmc.ncbi.nlm.nih.gov/articles/ Just keep portions small to avoid excess sugar.
   
   
6. Fermented foods
   
   Fermented foods like yoghurt, kefir, kimchi, sauerkraut, and kombucha are rich in probiotics—beneficial bacteria that support a healthy gut microbiome. But why does this matter for PMS? Emerging science shows that a balanced gut can help stabilise mood swings via the gut-brain axis, reduce inflammation, and support oestrogen metabolism,⁷https://www.sciencedirect.com/science/article/⁷ easing cramps, bloating and breast tenderness.
   

Foods to avoid

1. Refined sugar
   
   You might be reaching for a sweet treat, but your body will thank you if you pause! Pastries, sweets and sugary drinks can spike blood sugar, worsening mood swings and fatigue. They may also increase inflammation, intensifying cramps and bloating. Keep your blood sugar levels steady and limit refined sugar during this time. Swap in healthy, satisfying snacks that nourish your body and help you feel better instead.
   
   
2. Caffeine
   
   Too much coffee or energy drinks can increase anxiety,⁸https://www.healthline.com/nutrition/caffeine-side-effects irritability and breast tenderness. Consider switching to herbal tea or limiting coffee intake during PMS.
   
   
3. Alcohol
   
   Alcohol can disrupt natural levels of serotonin and cause frequent night waking,⁹https://www.sleepfoundation.org/nutrition/alcohol-and-sleep making you feel more tired and mentally low. You can find tips for going alcohol-free here.
   
   
4. Excess red meat
   
   While red meat is a fantastic source of iron, it’s also high in prostaglandins. During your period, prostaglandins help your uterus contract and shed the uterine lining, resulting in your menstrual flow. However, high levels of prostaglandins may cause cramps. Lean protein sources like chicken, fish, or legumes are gentler alternatives during this time.
   

At Chuckling Goat, we focus on supporting the gut–hormone connection, because growing evidence shows digestion, inflammation and mood are deeply intertwined — especially during the menstrual cycle. While diet isn’t a cure-all, these science-backed food dos and don’ts can make your cycle more manageable and give you a little more control over how you feel each month. Think of it as feeding your body the right tools to handle PMS, instead of letting it run the show.

Discover more tips for monthly relief here!

References

• 1
  https://pmc.ncbi.nlm.nih.gov/articles/
• 2
  https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach
• 3
  https://onlinelibrary.wiley.com/
• 4
  https://pubmed.ncbi.nlm.nih.gov/20500789/
• 5
  https://www.rigb.org/explore-science/explore/blog/five-foods-boost-your-mood
• 6
  https://pmc.ncbi.nlm.nih.gov/articles/
• 7
  https://www.sciencedirect.com/science/article/⁷ easing cramps, bloating and breast tenderness.
  

Foods to avoid

1. Refined sugar
   
   You might be reaching for a sweet treat, but your body will thank you if you pause! Pastries, sweets and sugary drinks can spike blood sugar, worsening mood swings and fatigue. They may also increase inflammation, intensifying cramps and bloating. Keep your blood sugar levels steady and limit refined sugar during this time. Swap in healthy, satisfying snacks that nourish your body and help you feel better instead.
   
   
2. Caffeine
   
   Too much coffee or energy drinks can increase anxiety,⁸https://www.healthline.com/nutrition/caffeine-side-effects