DIET FOR PREMENSTRUAL SYNDROME (PMS)

INTRODUCTION

Premenstrual syndrome is a group of symptoms that occur one to two weeks before a menstruation. It refers to physical, emotional and behavioral changes; common signs & symptoms include acne, tender breasts, bloating, feeling tired, irritability, and mood changes. A diet including high-fiber, complex carbohydrates, iron and calcium-rich foods with some physical activities can help a lot. The most common diet recommendations are to avoid high sugar and salt, high fats, fried food, junk food, caffeine, carbonated and artificial sweeteners in order to reduce bloating, water retention, and breast swelling and tenderness.

DAILY DIET SCHEDULE

WAKING-UP

A glass of low-fat milk + soaked almond -5 pieces + Soaked Raisins- 8 pieces

After 15 min - Carom water (ajwain)

BREAKFAST

Stuffed parantha / Veg sandwich + 1 fruit / Bread toast with egg / Chapatti with veg or dal / Veg Sewian / Veg poha / Veg idli / Besan chila / Suji chila / Veg upma / Sprouts / 1 egg white part

LUNCH

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Salad

EVENING

Fruit / Coconut water / Herbal tea / Carom water

PRE-DINNER

Sandwich / Roasted chickpeas + Riceflakes Snacks / Soup (homemade)

DINNER

Chapatti / Mixed Chapatti / Boiled rice / Veg pulao / Veg + Dal + Salad

Bed Time: Low-fat milk with ½ tsp turmeric

DIET INSTRUCTIONS

CEREALS

FOODS TO BE CONSUMED

Whole grains cereals, Wheat flour, Oatmeal, Whole brown bread, Porridge, Brown rice, Whole wheat pasta, Finger millet, Rice flakes, Barley

Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

FOODS TO BE AVOIDED

Refined flour and its products, Sweet biscuit, Cream filled biscuit, Cream crackers, Cheese biscuits, Noodles, Pasta, Macaroni

FRUITS

FOODS TO BE CONSUMED

All fruits

FOODS TO BE AVOIDED

Canned fruits and juices 

VEGETABLES

FOODS TO BE CONSUMED

All vegetables, Seasonal vegetable should be consumed. Raw vegetables like Radish, Carrot, Onion, Tomato, Cucumber etc.

FOODS TO BE AVOIDED

Canned vegetables and frozen vegetables

PULSES

FOODS TO BE CONSUMED

All pulse and legumes

FOODS TO BE AVOIDED

Nil

DAIRY PRODUCTS

FOODS TO BE CONSUMED

Low-fat milk, Tofu, Cottage cheese

FOODS TO BE AVOIDED

Whole milk and cream, Curd, Buttermilk, Butter, Full-fat yoghurt, Cream cheese, Condensed milk, Raw milk, Unpasteurized cheese, Blue-veined cheese, Soft mold-ripened cheese.

FATS

FOODS TO BE CONSUMED

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil

FOODS TO BE AVOIDED

Unsaturated fats, Cream, Palm oil, Coconut oil

SPICES

FOODS TO BE CONSUMED

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel

FOODS TO BE AVOIDED

Red chilies

DRINKS

FOODS TO BE CONSUMED

Coconut water, Sugarcane juice, homemade soups, Green juice, Herbal tea, Beetroot juice, Aloe Vera juice, Milk, Homemade juices

FOODS TO BE AVOIDED

Whole milk drinks, Cream based liqueurs, Buttermilk, Shakes, Smoothie, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks

FLESH FOODS

FOODS TO BE CONSUMED

Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken

FOODS TO BE AVOIDED

Raw, Uncooked and Processed meat, fish especially Selfish, Shark, Swordfish, Tuna and Marlin, clams, Mussels, Oysters and Scallops, Meat patties, Burgers, Pork, Organ meat, Liver, Kidney, Chest, Red meat, Fish fried in suitable oil, Prawns, Lobster, Crab, Lean beef, Lamb, Ham, Turkey, Rabbit, Sausages, Mutton, Salami, Bacon, Duck, Goose, Visible fat on meat .

DRY-FRUITS / SEEDS

FOODS TO BE CONSUMED

Almond, Raisins, Ground nuts, Walnut, Peanuts, Pistachio, Cashew nuts, sunflower seeds, Flaxseeds

FOODS TO BE AVOIDED

Nil

PREPARED FOODS

FOODS TO BE CONSUMED

Home made only, Jaggery 

FOODS TO BE AVOIDED

Bakery and Processed foods, Pastry, Puddings, Packed soups, Mayonnaise, Cream soups, Chocolate, Fudge, Butter scotch, Coconut bar, All fried foods, Junk foods, Sauces etc, Fruit jellies, Jams, Refined sugar, Marmalade, Sweeteners, Chutneys, Pickle, Ice-cream, Sauces etc.

DIET TIPS

• Water intake should be 6-8 glasses
• Walk / Physical activity for 30 min is recommended.
• Small and frequent meals should be taken
• Whole fruit should be preferred to fruit juices.
• Skipping of meals should be avoided especially breakfast.

HOME REMEDIES

CAROM SEED WATER

Boil 1 tsp of carom (ajwain) seeds in 2 cup of water till it reduced to 1 cup.

GINGER TEA

Crush the ginger slightly and put it in the cup of hot water, steep for 2 to 3 minutes. Drink a cup of ginger tea thrice a day after every meal.

CHAMOMILE TEA

Chamomile tea by steeping a teaspoon of chamomile flowers and one teaspoon of peppermint leaves in a cup of boiling water for about 10 minutes. Drink this tea after straining it at least thrice a day.

HERBAL TEA

Boil ½ tsp each of fennel, coriander, cumin in cups of water till it’s reduced to 2 cups.

GINGER AND BASIL LEAVES TEA

Take 1 tsp of grated ginger with 1 cup of water for few minutes, add basil leaves and cumin seeds, consume it twice a day.

ALOE-VERA

Take one teaspoon pulp of Aloe Vera with black salt and dry ginger powder every morning for a period of 10 days