Foods to Avoid (and Embrace) for PMDD Relief

Foods to Avoid (and Embrace) for PMDD Relief

Living with PMDD means managing not just physical symptoms but also the emotional rollercoaster that comes with the luteal phase. One thing I’ve learned over the years is how much diet can impact your experience during this time. While food isn’t a cure for PMDD, making mindful choices can help alleviate some of the symptoms, like fatigue, irritability, and mood swings.

In this blog, I’ll share some foods to avoid and embrace for PMDD relief, with a focus on real, simple changes you can make to support your body and mind. Plus, I’ll sprinkle in some self-compassion — because we all need a little kindness when dealing with PMDD.

Foods to Avoid

If you’re anything like me, it’s easy to reach for comfort foods when PMDD symptoms hit hard. But certain foods can trigger or worsen symptoms, making you feel even worse. Let’s start with a few to be mindful of.

Caffeine, while great for a pick-me-up, can make anxiety, irritability, and sleep disturbances worse during the luteal phase. If you find yourself feeling overwhelmed or jittery, it might be time to cut back. You don’t have to go cold turkey, but switching to herbal teas or cutting down on coffee could ease those symptoms.

Refined sugars might feel like a quick fix when you're craving something sweet, but they can cause blood sugar crashes that leave you feeling even more fatigued and moody. Instead of sugary snacks, I suggest reaching for fruit or a small piece of dark chocolate, which can also provide some magnesium to support your mood.

Alcohol is another one to be cautious with. While it might seem like a nice way to unwind, it can interfere with sleep, increase anxiety, and trigger emotional highs and lows. If you choose to indulge, try to be mindful of how it affects you, and limit it when possible to keep those PMDD symptoms in check.

Processed foods and excess salt can also make bloating, water retention, and mood swings worse. Cutting back on pre-packaged meals and snacks can help reduce these uncomfortable symptoms, making you feel more balanced and in control.

Foods to Embrace

Now, let’s focus on the foods that can help ease PMDD symptoms. Adding these to your diet can support everything from hormone regulation to mood stability, which makes a world of difference during the luteal phase.

Magnesium-rich foods are a great place to start. Magnesium helps with muscle relaxation, eases cramps, and even supports mental health by regulating stress hormones. You can find magnesium in leafy greens, bananas, avocados, and almonds — a simple snack that can make a big difference.

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, are known for their anti-inflammatory properties. They can help regulate mood and improve cognitive function, which can sometimes feel out of reach during PMDD episodes. Including these in your diet a couple of times a week might help you feel a little more grounded.

Whole grains are another PMDD-friendly food group. Foods like quinoa, brown rice, and oats are rich in B vitamins, which play an essential role in hormone regulation. They also help maintain stable blood sugar levels and provide consistent energy throughout the day.

Lean proteins like chicken, turkey, tofu, and legumes are great sources of nutrition that support overall well-being and hormone balance. Protein helps with energy levels, mood regulation, and even managing those pesky sugar cravings.

Check out my Health Directory here for some fantastic nutritionists that are specialists in PMDD. 

Self-Compassion and Finding Joy in Food

Food isn’t just about nutrition — it’s about nourishment for both your body and your soul. That’s why I’m a big believer in the importance of self-compassion when it comes to food choices during the luteal phase. Sometimes, a comforting meal can do wonders for your mental health, and that’s okay. For me, one of the things that makes the luteal phase a little more manageable is allowing myself to indulge in something I enjoy, like a Quarter Pounder meal. It's not about guilt; it's about treating myself with care during a tough time.

I’ve seen the same kind of support and understanding in the Support Circle group. In one of our recent sessions, members shared their favorite luteal meals. The one that most people agreed on was a simple, yet comforting combination: a roast chicken with a pre-made salad from the supermarket, topped off with a little dark chocolate. It’s easy to prepare, nutritious, and comforting — a meal that supports both your body and your spirit.

Join the Conversation

If you're looking for more ideas on luteal meals, or simply want a place to share your experiences and find support, I’d love for you to join our Support Circle. Not only do we have weekly group support on Fridays, but our WhatsApp group is a great space to share tips, ask for advice, and offer encouragement. The sense of community is invaluable, especially when you're going through something as challenging as PMDD.

Join us here and connect with others who understand exactly what you’re going through. You deserve the support and the tools to manage this phase with more ease and compassion.