Best Foods to Ease PMS Mood Swings
Premenstrual syndrome (PMS) affects over 90% of menstruating women, and one of the most challenging symptoms is mood swings[1]. The good news? Your diet can make a meaningful difference. Certain foods help regulate hormones, stabilize blood sugar, and reduce inflammation—all key to easing emotional fluctuations before your period.
Below are the best science-backed foods to support your mood during the luteal phase of your cycle.
1. Leafy Greens: Magnesium and Calcium Powerhouses
Spinach, kale, and Swiss chard are rich in magnesium and calcium—two minerals associated with reduced mood-related PMS symptoms[2][3]. Magnesium may improve serotonin production, while calcium helps regulate muscle and nerve function, both critical during PMS.
✅ Try: A spinach salad with tahini dressing for a double dose of mood-supportive minerals.
2. Fatty Fish: Omega-3s for Emotional Balance
Salmon, sardines, and mackerel are packed with omega-3 fatty acids, which have anti-inflammatory properties and are linked to lower rates of depression and irritability[4]. These healthy fats support brain function and hormone regulation.
✅ Aim for: 2 servings of oily fish per week, or consider an omega-3 supplement (after consulting your provider).
3. Complex Carbs: Mood-Stabilizing Fuel
Whole grains like quinoa, brown rice, and oats help regulate blood sugar levels and boost serotonin—a neurotransmitter that plays a key role in mood regulation[5]. Complex carbs also support energy without the crash that comes from refined sugars.
✅ Pro tip: Swap white bread for sprouted grain or oat-based options in the week before your period.
4. Fermented Foods: Gut-Brain Axis Support
Kimchi, yogurt with live cultures, and sauerkraut promote gut health, which in turn supports mental health via the gut-brain axis[6]. Emerging research suggests that a balanced microbiome may ease anxiety and depressive symptoms tied to PMS.
✅ Add a tablespoon of sauerkraut or a serving of kefir daily to your PMS nutrition plan.
5. Dark Chocolate (Yes, Really!): Magnesium + Mood Boost
High-quality dark chocolate (70% cacao or more) contains magnesium and polyphenols, both of which may help reduce irritability and enhance mood[7]. In moderation, it can be a satisfying and supportive snack.
✅ Limit portions to 1–2 squares to avoid excess sugar intake.
What to Limit
While incorporating these foods, it’s also wise to reduce or avoid:
- Refined sugar – linked to worsened mood swings
- Caffeine – may increase anxiety and disrupt sleep
- Alcohol – impacts hormone regulation and sleep quality
Final Thoughts
PMS mood swings can feel overwhelming, but targeted nutrition offers a natural and effective way to ease the intensity. Start by adding a few of these foods to your routine, especially during the second half of your cycle.
📌 Remember: Consistency is key—nutritional changes take time to show results.
Sources
[1]: Office on Women’s Health. (2021). Premenstrual syndrome (PMS).
[2]: Bertone-Johnson, E. R. (2005). Calcium and vitamin D intake and risk of PMS.
[3]: Abbasi, B. et al. (2012). Magnesium supplementation and premenstrual symptoms: A randomized clinical trial.
[4]: Freeman, M. P. et al. (2006). Omega-3 fatty acids for major depressive disorder associated with PMS.
[5]: Wurtman, J. J., & Wurtman, R. J. (1995). Brain serotonin, carbohydrate-craving, obesity and depression.
[6]: Slykerman, R. F. et al. (2017). Effect of probiotics on symptoms of anxiety and depression: A systematic review.
[7]: Parker, G. et al. (2006). Mood state effects of chocolate.