7 ways to fight PMS with food

PMS is like a rollercoaster. But it's not the fun kind that makes you squeal with delight; it's the type that makes you feel so uncomfortable you can't wait to get off.

Preparing for that monthly ride, you pack your survival kit: tissues to sop up your extra tears, stretchy pants to provide room for bloating and chocolate to satisfy your wild cravings. But while chocolate and chips can make you feel better in the moment, they can actually worsen your premenstrual syndrome symptoms.

What you eat can make your PMS more unbearable or more pleasant. Read on for seven ways your diet can help you coast through that time of the month.

PMS symptoms and prevalence
About three out of every four menstruating women experience some degree of PMS, according to the Mayo Clinic. For up to 14 days leading up to her period, a woman can experience a variety of the 150 symptoms associated with PMS, including breast tenderness, bloating, acne, depression, mood swings and food cravings, reports Linda Woolven in Smart Woman's Guide to PMS and Pain-Free Periods (Wiley, 2008). These symptoms typically go away once menstruation starts.

Why do you get PMS?
A change in hormonal levels -- higher estrogen and lower progesterone -- is often the leading cause of PMS, according to Woolven. But there can also be many other contributing factors, such as fluctuations in serotonin (a feel-good brain chemical) that can leave you feeling moody, depressed or anxious, reports the Mayo Clinic.

Nutrient deficiencies including magnesium, vitamin B6 and zinc, also contribute to hormonal changes. Here's how you can eat to beat PMS:

1. Fill up with fibre
Having enough fibre every day -- between 30 and 35 grams -- keeps your bowel movements regular and helps remove excess estrogen from your body. Remember, elevated estrogen is a major contributor to PMS.

To ease PMS symptoms, stick to a mostly vegetarian diet filled with fibre-rich foods such as:
-brown rice
-millet
-quinoa
-chickpeas
-lentils
-adzuki beans
-fresh fruits
-fresh vegetables
-seeds, such as flaxseeds and pumpkin seeds.

Eat less meat because it contains saturated fat and too much of it can worsen PMS symptoms.

Click to continue for more suggestions and what you should eat instead of salty foods...

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