PMS Foods

PMS Foods

Jennifer Fields
It's That Time of the Month

On a chocolate rampage? Check your calendar. That attack of killer cravings could be due to PMS. And it's not all in your head. Premenstrual hormonal fluctuations increase appetite, not to mention the emotional symptoms of PMS that can drive you to reach for comfort food. What's worse is that the foods women crave most at this time tend to be high in fat, low in nutrients, and may make PMS worse.

So step away from the ice cream, and discover healthier ways to satisfy your PMS cravings.

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Chocolate

When it comes to PMS cravings, chocolate is at the top of women's to-eat lists. A premenstrual dip in serotonin levels might explain the sugar craving, says Susan Moores, RD, spokeswoman for the American Dietetic Association.

Try This: Rather than dive into the candy at a time when you may not be your most restrained -- and to avoid the inevitable sugar-crash and guilt -- partner your chocolate with fruit: A banana dipped in chocolate will satisfy hunger -- and your craving -- in a healthy way.

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Carbs

A loaf of bread or a heaping plate of pasta can be so comforting -- yet so high in calories. Why is your body crying out for carbs? Studies have shown that eating carbs can boost serotonin levels, improving mood and reducing tension, says Lona Sandon, RD, spokeswoman for the American Dietetic Association.

Try This: Satisfy your carb craving the smart way: Limit yourself to one serving and choose filling whole grains, such as brown rice or whole wheat pasta, instead of highly processed, refined carbs.

Chips

If you favor salty over sweet then, no doubt, the potato chip is your PMS food of choice. But chips, while tasty, will only make PMS-related bloating, water retention, and weight gain worse. Plus, they have no real nutritional value, says Sandon.

Try This: Have a serving of walnuts or almonds. You'll get the crunch, which studies show can reduce anxiety, and you'll also get a healthy dose of mood-boosting Omega-3 fatty acids.

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Soda and Coffee

PMS makes you tired, and soda and coffee perk you up. It's the perfect solution, right? Well, this is the buzz on caffeine: It actually exacerbates PMS symptoms, enhancing mood changes and increasing tension and breast tenderness, says Moores. You may also be more sensitive to the effects of caffeine around your period.

Try This: Limit your caffeine intake and go for a natural energizer instead -- physical activity. Exercise has been shown to improve mood, increase energy and ease PMS symptoms.

French Fries

Forget sweet and salty, for some women, it's all about food that swims in grease. Why? Sandon says one theory is that PMS sufferers may have diets low in essential fatty acids and the craving is your body's way of seeking out nutrients it's missing. But surely there are healthier choices than fries. After all, eating deep fried food will only add to water retention and guilt.

Try This: Think baked sweet potato wedges. And the rest of the month, limit the bad fat (fried chicken), while eating essential fats (fish) daily.

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