Premenstrual syndrome (PMS) is a problem experienced by most women at one time or another, leading to cramps, bad moods, headaches and bloating.

According to Joy Bauer, nutrition expert for the Today show and author of Joy Bauer’s Food Cures: Eat Right to get Healthier, Look Younger and Add Years to Your Life, claims that one of the best weapons to combat PMS is your diet.

While comfort foods such as pizza, crisps and ice cream may spring to mind, they may not be helping to fight the physical symptoms of PMS, meaning healthier nutritional supplements or foods are needed.

Some top PMS fighting foods and supplements include:

Low fat yoghurt

A few spoonfuls of low fat yoghurt is both a filling and highly nutritious snack. It offers an excellent source of calcium, which according to Ms Bauer are "an absolute must for women with PMS".

A study from the University of Massachusetts also recently found that eating a diet with containing calcium-rich dairy products could reduce the risk of developing PMS by up to 40 per cent.

Vitamin D

The same study showed that all this dairy produce was also great at providing vitamin D - which helps reduce symptoms.

One of the best sources of this vitamin is wild salmon, a fish that also contains high levels of vitamin B6, known to reduce irritability and breast tenderness.

Mackerel, sardines and herring are other ways to boost your vitamin D and make tasty summer main meals.


Bananas contain lots of vitamin B6 and potassium, preventing you from retaining water and feeling bloated.

If you have too little potassium then this can cause muscle cramping, so it’s a really great weapon in fighting PMS symptoms.

Pumpkin seeds

According to Ms Bauer, a handful of pumpkin seeds could be the perfect light snack for PMS sufferers.

These little seeds serve up to 75 per cent of the daily recommended amount of magnesium and 85 per cent of your recommended manganese, helping to lift your mood and fight bloating.

They’re also packed with fibre, zinc, omega-3 fatty acids and iron.