When it comes to PMS we all think about that pint of ice cream we consumed while we were particularly irritable. Or perhaps you might remember all the chocolate you suddenly crave when the gloominess from PMS strikes.

There are foods that we are taught to alleviate heartbreak and sadness, we see Elle Woods eating a pint of ice cream and picking through a box of chocolates when her almost fiance breaks her heart.  But sugar ultimately won’t help you feel better when you’re PMS-ing.

When you eat chocolate you get a sugar high and you feel good at the moment, but then there is that crash afterwards.  So what are the diet changes you can make when you’re PMS-ing to feel better long term?

1. Drink more water.  When you drink more water, you’re filling yourself up more, so you’re less likely to feel the pangs of hunger.  You’re also getting the eight glasses of water you need each day and you can even add some fruit to the water to make it more fun to drink.  Toss in some berries or do the classic lemon wedge to spice up your water.
2. Eat dark leafy greens. You want to get the darker vegetables in your nutrition routine, they have tons of iron and vitamin B which can help you fight off fatigue.  You can also find vitamin B in broccoli, just put it in the air fryer and you have a crispy, delicious snack.
3. Try more nuts.  You want healthy fats in your diet and nuts are perfect for that with their copious omega-3 fatty acids. Nuts will help you to feel fuller longer than the average snack.
4. Find the complexity in carbs.  You want to start eating more complex carbs. They can help with cravings because you’re still getting carbs, but you’re being smart about it.  They have more natural sugars and fibre, and a good place to start is sweet potatoes, oats, squash and lentils.
5. Limit that salt.  You want to try and stay away from processed foods, they have a lot more salt in them than your daily intake.  Try to make your own foods instead so you can control how much salt is going into the meal.  Salt is actually a big source of breast tenderness and bloating during PMS.
6. Get vitamin D.  Try to eat more foods with vitamin D.  There have been studies that suggest that more vitamin D can help with PMS irritability.  You can find vitamin D, particularly in fish.
7. Limit your caffeine.  When you have caffeine, it can impair your ability to sleep and that in turn can negatively impact you during PMS.  Try not to drink caffeine for six hours before going to sleep.
8. Avoid alcohol.  It’s commonly thought that a glass of wine can take the edge off the day, that might be true, but it greatly inhibits your sleep.  Alcohol can also elevate your emotions, try to avoid it when you’re PMS-ing.
9. Got milk?  Eat more calcium, grab a yoghurt, soy products, or of course some milk so you get all of this amazing vitamin.
10. Increase that iron.  You want to replace the iron that you’re losing every month during menstruation.  So try eating more lean meats, or dark leafy vegetables as advised above.
11. Try a supplement.  Adding a supplement to your routine can greatly aid that time of the month when you’re PMS-ing.  There’s a new solution to helping you with your anxiety, stress, gloominess, and irritability.  And in addition to eating healthier with these diet tips during PMS, you should try the oxaloacetate supplement (OAA) Jubilance for PMS.  It is a clinically tried, doctor-loved, supplement that helps with mood swings and regulating your PMS-ing.

These easy diet changes can make a huge difference during that time of the month.  Why not try a dieting idea and make a change to see how your PMS can drastically improve?

Zuella Montemayor did her degree in psychology at the University of Toronto. She is interested in mental health, wellness, and lifestyle.