Eating for PMS

There are 4 phases: menstruation (bleeding), follicular phase, ovulation, luteal.

  • Menstrual phase: progesterone and estrogen levels decrease, body temperature drops, skin can get dry and immune system actually becomes weaker

  • Follicular phase: Progesterone stays low, testosterone levels start to rise making us feel energetic, positive mood, outgoing and enjoy social gathers more then previous phase

  • Ovulatory phase: progesterone slowly decreases, estrogen levels reach optimal level, skin is at its best, high body temperature, appetite increases and less energetic

  • Luteal Phase: progesterone increases, estrogen levels are high, this is when premenstrual syndrome PMS starts to occur, depression, skin troubles, breast tenderness, increased appetite causes binge, fatigue, body temperature increases


You can eat to support each phase of your cycle:


  • Grains: Buckwheat, wild rice

  • Veggies:Beets, burdock, dulse, kale, kelp, wakame, water chestnut

  • Fruits:Blackberries, blueberries, concord grapes, cranberry, watermelon

  • Nuts & seeds: Chestnuts, pumpkin, flax

  • Meat: duck and pork

  • Seafood: catfish, crab, claim, octopus, lobster, sardine, scallop

  • Other: miso, sea salt and sea vegetables


  • Grains: Barley, oats

  • Veggies: artichokes, broccoli, carrot, lettuce, parsley, green peas, string beans, zucchini

  • Fruits: avocado, lemon, lime, orange, plum, pomegranate,sour cherry

  • Nuts and seeds: brazil nuts, cashews, lychee, pumpkin, flax

  • Meats: chicken, eggs

  • Seafood: fresh-water clam, soft shell crab, trout

  • Other: nut butters, olives, pickles, sauerkraut, ACV


  • Grains: Amaranth, quinoa

  • Veggies: asparagus, bell peppers, brussels sprouts, chard, chicory, chives, dandelion, eggplant, endive, okra, spinach, tomatoes

  • Fruits: apricot, cantaloupe, coconut, fig, guava, persimmon, raspberry, strawberries

  • Nuts and seeds: almonds, pecan pistachio, sesame, sunflower

  • Meats: lamb

  • Seafood: salmon, shrimp, tuna

  • Other: Turmeric

Luteal Phase:

  • Grains: brown rice, millet

  • Veggies: cabbage, cauliflower, celery, collard, cucumber, dikon, garlic, ginger, leek, mustard greens, onions, parsnip, pumpkin, radish, squash, sweet potato, watercress

  • Fruits: apple, dates, peach, pear, raisin

  • Nuts and seeds: Hickory, pine nuts, walnuts, sesame, sunflower

  • Meat: beef, turkey

  • Seafood: cod, Flounder, halibut

  • Other: mint, peppermint, spirulina

Ripe Nutrition