Foods for PMDD

Premenstrual Dysphoric Disorder is not just “bad PMS” — it’s a complex hormonal experience that can completely derail your life. And while medications and therapy can be helpful, what you do or do not put on your plate might be the most underestimated tool in your PMDD management toolkit.

Your body isn’t just processing calories; it’s conducting a complex biochemical symphony. Every bite you take is communicating with your organs and body systems, either amplifying inflammation or supporting balance.

With PMDD, this communication becomes even more critical because symptoms are the language of our body—they’re signals that something isn’t right.

In fact, back in 2015, both the American College of Obstetricians and Gynecologists and the American Academy of Pediatrics recognized the menstrual cycle as the fifth vital sign—placing it alongside body temperature, pulse rate, breathing rate, and blood pressure as a critical indicator of your overall health.¹,².

If we’re experiencing premenstrual symptoms, our body is sending us valuable information—often pointing to dietary sensitivities, digestive dysfunction, nutrient deficiencies, mineral imbalances, or detoxification and drainage support problems. One powerful way to respond to these signals is through the foods we choose to eat.

Let’s explore how specific nutritional choices can help you reclaim days, weeks, and months of your life from PMS and PMDD symptoms!

1. Anti-Inflammatory Foods for PMDD:

When it comes to foods for PMDD we have to start with anti-inflammatory foods!

Emerging research reveals inflammation, specifically neuroinflammation in the brain, as a crucial missing link in understanding and managing PMS and PMDD³.

A 2022 study discovered that natural compounds in anti-inflammatory foods and herbs—like curcumin (found in turmeric), allicin (from garlic), anethole (in fennel), and gamma-linoleic acid (in evening primrose oil)—can reduce inflammation, boost calming brain chemicals like GABA, increase serotonin levels, fight depression, promote relaxation, and relieve pain⁴.

These natural compounds show promise for easing PMS and PMDD symptoms by helping balance your brain chemistry, lowering stress levels, and reducing both physical pain and mood swings. While scientists are still studying exactly how effective they are, adding anti-inflammatory foods rich in these beneficial molecules to your diet could be a game-changer for managing your monthly symptoms naturally.⁵.

Beyond just helping you feel better each month, tackling inflammation is crucial because those PMS and PMDD symptoms aren’t just monthly inconveniences—they’re actually your body’s early warning system. Think of them as flashing check-engine lights that might be signaling bigger health issues down the road. By paying attention to these monthly messages, you’re not just easing current discomfort—you’re catching and preventing more serious health problems before they take hold.

Recommended Anti-Inflammatory Foods For PMDD

1. Turmeric: The golden spice that’s more than a trend. Its active compound, curcumin, is a potent anti-inflammatory powerhouse.
2. Garlic: Not just for warding off vampires. A fascinating study showed garlic supplementation could significantly reduce premenstrual symptom severity.⁶
3. Fatty Fish: Omega-3 rich salmon, mackerel, and sardines combat inflammation at a cellular level.
4. Berries: Packed with antioxidants that fight oxidative stress.
5. Green Leafy Vegetables: Spinach, kale — nature’s inflammation fighters.

Also, a recent 2024 nutritional study echo’s my point here: eating fresh, unprocessed foods while cutting back on simple carbs, excess fats, salt, and alcohol can completely transform how you experience your premenstrual days⁷.

To put it simply: You don’t need to overhaul your entire diet overnight. Try incorporating one or two inflammation-fighting foods into your meals each week. Listen to your body, note what helps, and remember that small changes can lead to significant relief.

2. Minerals:

Next, we have to cover MINERALS!

Minerals are essential nutrients that your body needs to function properly—think of them as the body’s natural power pack. They handle crucial roles like building strong bones (calcium), transporting oxygen (iron), managing fluid balance (potassium and sodium), and supporting immune function (zinc).

Your body relies on two categories of minerals: macrominerals, which you need in larger amounts (including calcium, phosphorus, magnesium, sodium, potassium, and chloride), and microminerals or trace minerals (like iron, zinc, copper, selenium, and iodine), which are required in much smaller quantities but are equally vital.

These mighty elements work through several key mechanisms in your body. Minerals function as cofactors that activate enzymes—the proteins that drive virtually every biochemical reaction in your cells. They also maintain electrical gradients across cell membranes, allowing your nerves and muscles to function properly. Some minerals serve as structural components, like calcium in bones, while others act as signaling molecules that help regulate hormones and neurotransmitters.

This explains why mineral imbalances can affect everything from your energy levels to your mood to your reproductive health. Since your body can’t produce minerals on its own, getting them through a varied diet of whole foods becomes an essential part of supporting your overall wellbeing and hormonal balance.

Most importantly, your mineral needs aren’t static. They breathe and transform with you. They intensify during menstruation, expand during the creation miracle of pregnancy, and shift again as menopause approaches.

In other words: Your energy, your mood, your very essence responds to these elemental gifts.

Minerals that can be supportive to PMS and PMDD:

Calcium:

Calcium isn’t just about strong bones. It’s a neurological necessity. Multiple studies have found calcium supplementation can significantly reduce the incidence of PMS symptoms, particularly mood-related challenges.⁸,⁹,¹⁰,¹¹

Top Calcium-Rich Foods:

• Greek yogurt
• Sardines with bones
• Dark leafy greens
• Almonds
• Tofu

Magnesium:

Magnesium isn’t just a mineral — it’s a biochemical bad**s orchestrating over 300 enzymatic reactions in your body.¹² It’s like a master conductor of your internal orchestra: regulating neurotransmitters, producing energy, synthesizing proteins, managing muscle and nerve function, controlling blood glucose, regulating blood pressure, supporting hormone synthesis, forming bone and DNA structures, facilitating cellular communication, reducing inflammation, modulating stress responses, and stabilizing sleep cycles. Sheesh..

Magnesium is a MUST as it can quickly smooth out the emotional roller coaster of PMDD, acting as a natural stabilizer for your physical and psychological symptoms.

Magnesium-Rich Foods for PMDD:

• Pumpkin seeds
• Dark chocolate (70%+ cocoa)
• Spinach
• Black beans
• Avocados
• Cashews

Caveat here, magnesium is the only mineral I recommend supplementing with because magnesium supplementation is considered effective in preventing PMS, and menstrual migraines¹³.

For instance, my clients respond well to 350-400mg each evening but the form of magnesium that will work best for you is going to be individual. Some can make this worse depending on your health history!

Shop my magnesium supplement recommendations here. (For US residents only, sorry!)

If you need help sorting this out, I’m here to help.

Potassium:

In the quiet spaces between heartbeats, potassium works its subtle magic but a 2013 study revealed potassium’s profound impact extends far beyond heart health — it also plays a role in our emotional resilience and hormonal balance¹⁴.

The study’s most stunning revelation? Potassium intake was linked not just to physical premenstrual symptoms like bloating, but to deeper emotional experiences of depression and irritability. This transforms potassium from a simple mineral to a nuanced emotional regulator.

Potassium-Rich Foods for PMDD:

• Bananas
• Sweet potatoes
• White beans
• Dried apricots
• Salmon
• Coconut water

Zinc:

A fascinating 12-week study demonstrated zinc’s remarkable impact¹⁵. It showed that taking supplements helped improve both physical discomfort and mood issues, and even positively affecting brain-derived neurotrophic factor aka brain chemicals that support mental health.

Zinc-Rich Foods for PMDD:

• Oysters
• Beef
• Pumpkin seeds
• Lentils
• Hemp seeds
• Chickpeas

Another comprehensive 2023 study in Frontiers of Nutrition confirmed what we already know.. Our food isn’t just fuel. It’s a powerful modulating factor in managing premenstrual symptoms¹⁶. Now you are starting to see why minerals aren’t just supplemental — they’re fundamental.

That said, I do not recommend supplementing with minerals (except magnesium) if you have not tested your mineral status. It is much safer to increase your mineral intake with food sources first! Use this list to get started.

3. Protein:

We can’t talk about foods for PMDD without talking about protein.

While the research on this topic is still limited, I want to be transparent that some studies show no markedly clear correlation between protein intake and premenstrual symptoms. However, this contrasts with what I’ve consistently seen in clinical practice over the past 7 years. For many of the women I work with—especially those dealing with hormone-related mood symptoms—increasing protein intake has made a noticeable difference in symptom management and emotional stability. Why could this be this?

Protein serves as a fundamental building block for neurotransmitter production, supports your body’s natural detoxification processes, helps regulate weight, satiates your appetite, stabilizes energy levels, and contributes to overall hormonal balance and mood regulation.

Protein deficiency is a quiet saboteur of our hormonal health. In my clinical practice, I see countless women dramatically under-consuming this essential nutrient.

Why is Protein such an Important food group for PMDD?

Protein It is rich in B Vitamins:

Protein-rich foods are your most potent delivery mechanism for B vitamins — necessary for brain function, energy, and hormone balance. Even more, B vitamins are powerful micronutrients that can prevent the onset of PMS and PMDD symptoms and reduce the severity of your symptoms¹⁷.

B Vitamin Protein Sources:

• Grass-fed beef
• Wild-caught salmon
• Organic chicken
• Nutritional yeast
• Eggs
• Lamb
• Citrus fruits: grapefruits, lemons, limes, tangerines, oranges
• Legumes: lentils, chickpeas, black beans, pinto beans, edamame, pinto beans, mung beans
• Whole grains: oats, brown rice, quinoa, millet, buckwheat

In fact, research shows that vitamin B1 (thiamine) can significantly reduce both mental and physical symptoms of PMS and PMDD¹⁸.

Another recent study highlights that while single nutrients like vitamin B6 can help reduce PMS symptoms, a broader micronutrient approach may be even more effective—especially for those with more severe symptoms like PMDD. Both singular B6 and a combined micronutrient showed similar benefits in reducing PMS, but participants taking a comprehensive micronutrient supplement experienced greater improvements in quality of life and had better overall symptom relief¹⁹. This reinforces that while individual nutrients matter, a personalized, multi-nutrient approach is often the most effective strategy for managing PMS and PMDD symptoms.

Protein BUILDS NEUROTRANSMITTERS:

Consistent protein intake isn’t a diet recommendation. It’s a mood regulation strategy. By steadying blood sugar, you’re creating basically emotional firebreaks, preventing the hormonal wildfire of PMDD.

Additionally, protein provides the essential building blocks for your brain’s feel-good chemicals, since all neurotransmitters—like serotonin and dopamine—are synthesized from amino acids found in the foods you eat

Tryptophan-Rich Protein Sources:

• Turkey
• Pumpkin & sunflower seeds
• Eggs
• Cheese: parmesan, cheddar, mozzerella, cottage cheese, ricotta, Gruyere, Swiss
• Nuts: almonds, walnuts, pistachios, hazelnuts
• Fish: tuna, halibut, sardines, cod, mackerel, trout

What’s more, tryptophan is the direct precursor to serotonin, that crucial neurotransmitter often disrupted in premenstrual disorders²⁰.

Protein Supports drainage and Detoxification Pathways:

Protein isn’t just about building muscle. It’s about clearing toxins. For example, it supports your body’s drainage and detoxification systems, helping metabolize excess hormones and reduce inflammatory responses.

In fact, a 2024 nutritional study in Nutrients crystallized what I have seen at Her Mood Mentor: dietary composition is transformative. Low intake of processed foods combined with high consumption of fresh, nutrient-dense proteins can fundamentally alter premenstrual experiences²¹.

NOTE: Not All Proteins Are Created Equal..

Animal proteins represent the most bioavailable and nutrient-dense protein sources available²². I’m sorry if the facts sound harsh but I don’t make the rules here.

Unlike plant-based alternatives, animal proteins provide complete amino acid profiles, optimal nutrient ratios, and maximum biological absorption rates, which is particularly beneficial for those with PMDD symptoms.

Many of my clients follow plant-based diets, which is a personal choice I respect. However, meeting adequate protein needs through solely plant sources requires additional education, careful planning, and consistent meal preparation to ensure you’re getting sufficient nutrients to effectively reduce and manage PMS and PMDD symptoms through nutrition. That said, this extra effort is worthwhile, as proper protein intake remains crucial regardless of your dietary preferences.

You may need more protein than you think..

While the official Recommended Daily Allowance (RDA) for protein has remained relatively unchanged for nearly 40 years at approximately 0.8g per kilogram of body weight, recent research suggests this is inadequate for optimal health, especially for women experiencing hormonal fluctuations ²³,²⁴.

Meanwhile, Dr. Stacy Sims highlights in her book Roar that active women typically need 1.7 to 2.4 grams per kilogram of body weight, with the lower end of the range being sufficient on lighter activity days and the higher end more appropriate for intense training sessions. Women going through the menopausal transition may require protein closer to the upper end—around 2.2 to 2.4 grams per kilogram—as hormonal shifts during this time can impact muscle maintenance and recovery, making adequate protein intake even more essential²⁵.

To put this in perspective, one egg provides about 6 grams of protein. If you are like some of my clients and you are eating a 2 egg breakfast, that is only 12g of protein.

Unfortunately, hitting your protein target can feel like a full-time job, especially if you’re neurodivergent. I use and recommend adding in protein supports to make hitting your daily goal easier.

Enter Equip’s clean protein powder!

Why Equip Protein?

Equip Protein is the only brand I recommend because it checks every box: it tastes like dessert, is third-party tested for purity, and is ethically sourced. It does not contain whey so it will not result in bloating or digestive discomfort! It’s made with real, nutrient-dense ingredients and contains no additives, allergens, chemicals, fillers, or junk—ever. I love how versatile it is!

The unflavored protein powder blends seamlessly into sauces, oatmeal, yogurt, baked goods, and pancakes, while the flavored options make smoothies or even just water taste amazing and gives me 21g of bioavailable protein per scoop.

For an extra 14g protein boost, I mix the collagen powder into my daily electrolyte drink, or sometimes I add the chocolate collagen in milk for a delicious 14g protein boost. Equip makes it easy to get clean, high-quality protein without sacrificing taste or ingredient integrity.

4. Complex Carbohydrates:

When it comes to foods for PMDD, you probably are not thinking about this specific type of carbohydrates!

Let’s shatter a myth: carbohydrates aren’t the enemy. In fact the, the mother of PMS invented the 3 hour starch diet which supported SO many women in healing their hormonal moods²⁶. That’s because, for those of us navigating the turbulent waters of PMDD, complex carbohydrates are your metabolic lifeboats — sophisticated fuel that does far more than just provide energy.

Reducing simple carbohydrates (the white flower carbs we usually crave most: cookies, pasta, breads) and swapping to complex carbohydrates can help stabilize blood sugar levels.

In other words, this swap will prevent energy spikes and crashes that contribute to irritability, mood swings, and intense cravings—sound familiar?

How do COMPLEX carbs help with PMS and PMDD?

Blood Sugar:

Women with PMDD may experience changes in insulin sensitivity throughout their menstrual cycle, with a study in the Journal of Women’s Health showing a natural decrease in insulin sensitivity during the luteal phase—even in those without PMS²⁷. This means that blood sugar fluctuations may be more pronounced resulting in mood swings, energy dips, irritability, food cravings, temperature regulation problems and more, making it especially important to focus on balancing blood sugar with complex carbohydrates.

So, unlike simple sugars that create metabolic chaos, complex carbs provide a gentle, sustained energy release.

Complex Carbohydrate Rich Foods for PMDD:

• Lentils
• Chickpeas
• Sweet potatoes
• Quinoa
• Steel-cut oats
• Butternut squash
• Buckwheat
• Brown rice

Finally, complex carbohydrates provide a steady, controlled rise in blood sugar, acting as a protective buffer for mood and energy levels. By preventing rapid glucose spikes, they help stabilize energy, reduce inflammation, and support hormonal balance, making them a key dietary strategy for managing your hormonal moods ²⁸.

5. Healthy Fats:

Last but not least, we have to cover healthy fats. You may have heard that ALL fats are bad for PMDD but..

However, fat’s are not the villain diet culture painted it to be. For those battling PMDD, healthy fats are your body’s most sophisticated communication system — molecular diplomats negotiating peace in your hormonal landscape.

Understanding the Different Types of Fats

Not all fats are created equal—and when it comes to supporting your hormones and mood during the menstrual cycle, especially with PMDD, quality matters. There are three main types of dietary fats that play beneficial roles in the body:

• Polyunsaturated fats (like omega-3s and omega-6s) help reduce inflammation and support brain and hormone health²⁹. Sources include fatty fish, flaxseeds, chia seeds, and walnuts.
• Monounsaturated fats support heart health and hormone production. These are found in foods like olive oil, avocados, almonds, and hazelnuts.
• Saturated fats, while sometimes misunderstood, can also be part of a hormone-supportive diet when sourced from whole, minimally processed foods like coconut oil, organic butter or ghee, and grass-fed meats.

The types of fats to be cautious with are trans fats and highly refined seed and vegetable oils (such as soybean, corn, canola, sunflower, safflower and vegetable oils). These are commonly found in packaged foods and fast food, and they can promote inflammation and disrupt hormone balance. When possible, focus on whole food sources of fat and limit ultra-processed oils to better support your cycle, mood, and long-term health.

How to fats help with PMS and PMDD?

Healthy fats make cholesterol which is essential for your sex and stress hormone production, serving as the building block for steroid hormones like estrogen, progesterone, cortisol, as well as vitamin D and bile acids. What many don’t realize is that cholesterol itself is made from essential fatty acids (EFAs), particularly those found in healthy fats like omega-3s and omega-6s³⁰. These fats support cell membrane stability, regulate inflammation, and influence hormone signaling, all of which are crucial for managing PMS and PMDD symptoms. So, ensuring adequate intake of healthy dietary fats provides the raw materials needed for balanced hormone production and overall menstrual health.

Additionally, an older but interesting study study highlighted the impact of dietary fat and complex carbohydrates on hormone levels. It found that higher fat intake, particularly cholesterol, was linked to lower sex-hormone-binding globulin (SHBG), which could lead to higher circulating levels of active hormones like estrogen and testosterone. Meanwhile, complex carbohydrate consumption was directly associated with higher levels of free (non-protein-bound) estradiol, suggesting that carbs may play a role in estrogen availability. Interestingly, a vegetarian diet significantly decreased estradiol levels, indicating that dietary patterns can influence hormone balance, which is especially relevant for managing PMS and PMDD symptoms³¹.

Healthy Fat Foods for PMDD:

• Wild-Caught salmon
• Sardines
• Mackerel
• Chia seeds
• Walnuts
• Flaxseeds
• Avocados
• Extra virgin olive oil
• Organic, full-fat dairy products

Finally, fats are more than just fuel—they are the building blocks of hormones, directly influencing prolactin, sex-hormone-binding globulin, and estradiol levels, all of which play a role in PMDD symptom modulation. Strategic fat consumption isn’t just about diet; it’s a targeted intervention that helps reduce inflammation, support neurotransmitter function, stabilize mood, and enhance hormone receptor sensitivity, effectively recalibrating your hormonal system.

Foods for PMDD: Turning Food into Healing

Your diet isn’t just about calories—it’s one of your most powerful tools for reducing and managing PMS and PMDD symptoms. Tailoring your nutritional interventions to your specific body, lifestyle, and hormonal fluctuations can improve PMS and PMDD symptoms.³²

The Quick Breakdown of foods for PMDD

1. Anti-Inflammatory Foods: Ease your internal fire to boost your moods.
2. Minerals: Calcium, magnesium, zinc aren’t just supplements—essential micronutrients.
3. Protein: More than muscle fuel. All of your feel good brain hormones are made from protein.
4. Complex Carbs: Slow-release energy that stabilizes your mood, preventing emotional roller coasters.
5. Healthy Fats: Molecular messengers that build and shape your hormonal landscape.

The Take Away

Strategic nutrition can help you reclaim days, weeks, months and years from PMS and PMDD symptoms. Every bite is a choice to heal, to balance, to reclaim your body.

Remember: This isn’t about perfection. It’s about compassionate, intentional nourishment.

Your body is listening. What are you going to tell it today?

Will you be incorporating some of these foods for PMDD?

Your PMDD Healing Journey Doesn’t Stop Here

🌿 Dive Deeper: Unlock our comprehensive nutrition training, recipes, and quick action guides in the PMDD Rehab Course.

👥 Find Your Tribe: [PMDD Support Community] Connect with warriors who understand your journey.

💊 Personalized Supplements: [PMDD Supplement Dispensary] Curated supplements scientifically designed for PMDD relief.

👩‍⚕️ 1:1 Expert Support: [Schedule with Jes] Personalized symptom assessment and custom healing strategy.

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