Foods that are high in calcium, vitamin D and Magnesium help deal with the issues of swelling, bloating, and other symptoms associated with Premenstrual Syndrome (PMS). To ease these symptoms try to incorporate foods that contain these vitamins and minerals in every meal. Add eggs to your breakfast and replace snacks of chips with almonds, string cheese, or yogurt. Eat berries and leafy-green vegetables as well for a boost of fiber and antioxidants. Avoid salty foods which will only increase bloating and water retention. Try to avoid coffee which is said to increase PMS symptoms. Replace coffee with tea, such as chamomile and dandelion tea, a natural diuretic.
Calcium: Research shows that when women take a calcium supplement their PMS mood swings and bloating improve after just a few months. A person who is suffering from bloating should eat food high in calcium, such as yogurt, milk, cheese, soy cheese, and should also consume alternate forms of calcium, such as salmon, soybeans, kale, broccoli, collard greens, and bok chou.
Vitamin D: Calcium that is paired with vitamin D is best absorbed by our bodies. Furthermore, studies show that vitamin D paired with calcium help prevent PMS. Foods high in vitamin D include wild salmon, sardines, milk, and eggs.
Magnesium: Women with PMS have lower levels of magnesium that women without PMS symptoms. Studies show that women who took magnesium supplements had fewer mood swings and less water retention. Foods that are high in magnesium include edamame, swiss chard, and various seeds and nuts, such as pumpkin seeds, sunflower seeds, cashews, almonds, peanuts, sesame, and ground flax. Also try starches such as quinoa, sweet potatoes, millet, starchy beans, wheat germ, brown rice, and whole grain bread for adding magnesium to your diet.