With PMS symptoms and bloating come fluctuating cravings. When Aunt Flo comes to visit, are you getting all of your dietary needs? Or are you just a slave to chocolate or junk food? These food alternatives will help ease cramping while keeping you on a healthy diet.
1. Healthy versions of the foods you’re craving
It’s still okay to satisfy your food cravings during your period. Dietitian Edwina Clark, head of nutrition and wellness at Yummly tells Glamour that there are healthier ways to do it. She suggests choosing peanut butter, yogurt with granola, dried fruit, and nuts to indulge sweet and fat cravings.
2. Low-salt snacks
A lot of women can relate to having an intense craving for all things salty during their period. Dr. Caudle says this is problematic because it could worsen the bloating that often comes with PMS. (Salt causes water retention.)
photo: Pexels
3. Foods high in Calcium
Clark tells Glamour that previous research has suggested that calcium can lessen the severity of PMS. Try going for dairy products, leafy greens, tofu, or other foods high in calcium when you’re cramping during your period.
More anti-PMS foods on the next page!
4. Iron-rich foods
Naturally, losing a lot of blood means you’re more prone to anemia. To fight this, Clark recommends eating red meat, seafood, poultry, leafy greens and fortified cereals.
5. Saffron
Studies have also found a link between Saffron and PMS relief. Making sure to get about 30 milligrams a day should be enough, says Clark.
Just add a few shakes of Saffron from a spice container into soups, teas, and sauces.
photo: Pixabay
6. Ginger
Commonly used to treat an upset stomach, ginger’s anti-inflammatory properties can also help ease period pain caused by cramps.
Just like saffron, ginger goes well with teas or sauces; it can also be blended into smoothies.
More anti-PMS foods on the next page!
7. Nuts and seeds
Being high in vitamin E, nuts, seeds, and vegetable oils can help prevent menstrual migraines.
8. Fiber-rich foods
Whole grains, fruits, and vegetables can help ease constipation, which is common during your period. According to Dr. Jennifer Caudle, getting enough fruits and veggies can remedy this problem.
photo: Pixabay
9. Fish
Omega-3 fatty acids also have anti-inflammatory properties, which means they lessen period cramps. The best sources of omega-3 are fish like salmon, trout, sardines, and anchovies.
Not a fan of fish? You can still get a healthy dose of omega-3s from fish oil capsules or omega-3 supplements.
So, go for low-salt foods such as homemade french fries or unsalted popcorn.
Making these simple dietary changes will help ease discomfort during that time of the month while also making sure you’re getting enough nutrition.
Don’t worry, you can still indulge in that delicious bar of chocolate, once in a while.
READ: 12 Foods that will help you say goodbye to bloating
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