Do you need a meal plan that busts PMS? There is terrific news for you! You can actually control the agony that comes with it by following a particular diet. With the help of a few select foods, you can control your short temper and outbursts and keep away that oh-so-unwanted belly bloat!

According to experts, the reason for those cravings and mood swings that come with PMS is a lack of serotonin, the brain chemical (1). They say that by including a couple of key foods, especially carb-rich ones, you can help the brain produce this chemical.

So let us not waste any more time, and get to the foods that you need to include in the PMS diet! Read on!

Foods That Fight PMS:

Here is a list of foods that will help you satisfy cravings and conquer PMS:

1. High-Carb Foods:

As mentioned, you need to consume foods rich in carbs to alleviate PMS (2). Include complex carbohydrates like popcorn, quinoa, wheat berry, sweet potatoes, etc. to get rid of those nasty mood swings and boost the production of serotonin. Research has shown that women on a low-carb diet are more likely to experience anger, depression and anxiety than those who eat whole grain every day. Make complex carbs your best friend as they are known for being a mood-boosting food.

2. Omega-3-Rich Foods:

If you get the blues every month with your period, make sure that you get enough omega-3 fatty acids in your diet. Like complex carbs, they can help in boosting your mood. According to research, these healthy fatty acids are so powerful that they may have the same effect as antidepressants (3). Fortified eggs, salmon and chia seeds are excellent sources of omega-3s, and are delicious too!

3. Vitamin A-Rich Foods:

Do you get acne with your period? Hormonal acne is common among many women and is probably one of the most irritating PMS symptoms. The good news is that you can keep it at bay with the help of veggies that are rich in Vitamin A. Dark leafy greens like spinach and kale are great sources of this nutrient – so load up on them. Vitamin A will not only keep your skin clear but also prevent dry skin and block ultra-violet radiation. Spinach also gives you magnesium, which research has shown to be essential in keeping symptoms like headaches, stress and fatigue at bay.

4. Vitamin B12-Rich Foods:

Do you feel lethargic during periods? You need Vitamin B12 to keep that sluggish feeling away. Lean meats like chicken, turkey, lean beef, etc. can give you a healthy dose of this nutrient and fight lethargy. Plus, the protein that you get from meat will also help in keeping you alert, which you need particularly when you are going through PMS.

5. Calcium-Rich Foods:

There have been several studies that have shown that women who go through PMS tend to have calcium imbalance and are also at a greater risk of developing osteoporosis. Other studies have shown that an increased intake of calcium and milk can reduce the symptoms of PMS (4). Calcium can soothe tension, anxiety, mood swings and irritability and reduce muscle spasms as well. Stock up on low-fat yogurt, skim or low-fat milk, cheese, soybeans, butternut squash and other calcium-rich foods to keep that pre-period misery away.

By following the PMS diet, you can make that time of the month a little more tolerable as it helps in keeping away all those annoying symptoms that come with PMS. Plus, the foods that you need to include in this diet are all super-healthy – so you can give your body those essential nutrients you need to improve your overall health, and they are all totally delicious as well. You could not ask anything more from a diet!

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by Renold Rajan via STYLECRAZE