Top 9 Foods for PMDD

Let me be honest with you for a moment—PMDD has been a part of my life too, and it’s no joke. Some days, it felt like an uphill battle: the rollercoaster of emotions, the physical discomfort, and that overwhelming sense of frustration when nothing seemed to help. Maybe you’re in that space right now, wondering how to manage it all. If that’s you, I see you. And I want you to know, there are ways to feel better.

One of the biggest game-changers for me (and for many women I work with) is focusing on food. Not dieting or deprivation, but choosing nutrient-packed foods that help support your hormones, balance your mood, and ease some of those relentless symptoms. It’s not a quick fix, but it’s a powerful, sustainable way to take back control.

So, let’s talk about the foods that can make a real difference in managing PMDD. These aren’t magical cures, but they’re tools that can help you feel more like yourself again. Let’s dive into the top 9 foods that can help with PMDD and why they work.

Here are my top 9 anti PMDD foods to eat.

1. Fatty Fish for Omega-3 Fatty Acids:

Omega-3 fatty acids are known for their anti-inflammatory properties, making them a cornerstone in the PMDD diet changes. Fatty fish like salmon, mackerel, and trout are rich sources of these essential fats. Studies suggest that omega-3s can help alleviate mood-related symptoms associated with PMDD by reducing inflammation and supporting brain health.

Incorporate at least two servings of fatty fish per week into your diet for a notable omega-3 boost. There are some great recipes over on Healthy Food Guide if you need recipe ideas. If you’re not a fan of fish, consider omega-3 supplements, but always consult with a healthcare professional before adding new supplements to your routine. 

2. Leafy Greens for Magnesium:

Think spinach, kale, and Swiss chard. These are packed with magnesium, a mineral that’s basically your best friend when it comes to PMDD. Magnesium helps relax your muscles (goodbye cramps) and calms your nervous system, reducing anxiety. Plus, these greens are full of iron, which you might need if heavy periods leave you feeling drained.

Consider adding a magnesium-rich salad to your lunch or incorporating sautéed greens into your dinner rotation. Experiment with different recipes to find enjoyable ways to include these nutrient-dense greens in your diet.

3. Whole Grains:

Quinoa, oats, and brown rice are brilliant for keeping your blood sugar stable. When your blood sugar is steady, you’re less likely to feel those hangry mood swings or sudden energy crashes. Bonus: whole grains also provide fibre, which supports healthy digestion and helps your body eliminate excess oestrogen.

4. Legumes:

Lentils, chickpeas, and black beans are rich in iron, making them essential if heavy periods leave you feeling wiped out. They’re also packed with protein and fibre, giving you long-lasting energy and keeping you full.

5. Berries:

Blueberries, raspberries, and strawberries aren’t just delicious—they’re packed with antioxidants and vitamin C. These nutrients help reduce inflammation and combat bloating, plus they satisfy your sweet tooth without sending your blood sugar on a rollercoaster.

6. Turmeric for Anti-Inflammatory Support:

Chronic inflammation is a contributing factor to various PMDD symptoms. Turmeric boasts potent anti-inflammatory and antioxidant properties. Including turmeric in your diet may help mitigate inflammatory responses, providing relief from discomfort.

Add turmeric to your cooking by sprinkling it on roasted vegetables, incorporating it into soups, or making a flavourful turmeric tea.

7. Nuts and Seeds for B6:

Almonds, walnuts, and pumpkin seeds are little nutrient powerhouses. They’re high in vitamin B6, which helps with mood regulation and hormone balance. Plus, pumpkin seeds are a great source of zinc and magnesium—two key minerals for easing PMDD symptoms like irritability and cramps.

8. Fermented Foods:

Yoghurt, kefir, and sauerkraut contain probiotics that support gut health. Why does this matter? Your gut and brain are closely connected, and a healthy gut can mean a happier, more balanced mood.

9. Dark Chocolate for Magnesium and Serotonin Boost:

Dark chocolate, in moderation, can be a delightful addition to your diet. It not only provides a boost of magnesium but also stimulates serotonin production, contributing to a sense of well-being. Not to mention, one of the tastiest foods to help with PMDD!

Choose high-quality dark chocolate with at least 70% cocoa content. Enjoy a square or two as an occasional treat or incorporate it into recipes like smoothies or desserts

Supplements That Can Help with PMDD

Food is a fantastic starting point, but sometimes you need a little extra help. Here are some supplements that can make a big difference:

• Magnesium: This mineral is amazing for calming your nervous system, easing cramps, and even improving sleep. Look for magnesium glycinate or citrate for better absorption and aim for 200-400 mg per day.

• Vitamin B6: Known for its role in mood regulation, B6 helps produce serotonin and dopamine (your feel-good hormones). It’s also great for reducing bloating and irritability. Aim for 50-100 mg per day, or consider a B-complex supplement.

• Zinc: Zinc supports hormone balance and can reduce PMS and PMDD symptoms like mood swings and acne. Aim for 15-30 mg per day, but always take it with food to avoid stomach upset.

• Iron: If you’re feeling tired and weak, low iron could be the culprit. Choose a gentle form like ferrous bisglycinate and pair it with vitamin C to boost absorption. Always check with your GP before supplementing iron.