Foods for PMS: What May Help & What the Research Says

14 min read
Foods for PMS: What May Help & What the Research Says

Looking for foods that might help with premenstrual syndrome (PMS)?

There isn't one food or special PMS diet that has been shown to reliably relieve symptoms. Eating regular, balanced meals can still support your overall wellbeing and may make the days before your period easier to manage.

Of the nutrients studied for PMS, calcium has some of the better evidence, although much of that research has involved supplements rather than food.

Here's what we know about food and PMS, where the evidence is still uncertain and when symptoms deserve more than a change in diet.

Key takeaways

  • There isn't one food or diet proven to relieve PMS.
  • Calcium has some of the better evidence among nutrients studied for PMS, although much of it comes from supplement trials.
  • Higher calcium intake from food has been associated with a lower risk of PMS, but that doesn't prove calcium prevents it.
  • Evidence for magnesium, vitamin D, omega-3s and herbal teas is limited or mixed.
  • You don't need to eliminate carbohydrates, sugar, dairy or other food groups just because you have PMS.
  • If PMS regularly affects work, study, relationships, sleep or everyday life, talk with your GP. You don't have to manage significant symptoms through food alone.

On this page

What is PMS?

Premenstrual syndrome (PMS) describes physical and emotional symptoms that occur before your period and generally improve after it begins.

Symptoms can include:

  • bloating
  • breast tenderness
  • headaches
  • fatigue
  • food cravings or appetite changes
  • irritability
  • anxiety
  • low mood
  • sleep changes

The causes aren't completely understood and symptoms vary considerably between people and even from one cycle to another.

They typically occur during the luteal phase, which is the part of the menstrual cycle after ovulation and before your next period.

A healthy diet can sit alongside regular movement, sleep, stress management and medical treatment when needed. Food is one part of the picture rather than something you need to get exactly right to manage PMS.

Which foods may help with PMS?

No individual food has been shown to reliably relieve PMS.

A varied diet can help you meet your nutritional needs and maintain regular meals when appetite, energy or cravings change before your period.

Among individual nutrients, calcium has some of the better research behind it. Other nutrients including magnesium, vitamin D and omega-3 fats have also been studied, but the evidence is less certain.

Calcium-rich foods

Calcium is an essential mineral used by your bones, muscles, nerves and cardiovascular system.

Researchers have been interested in calcium and PMS for several decades. Several trials have found improvements in PMS symptoms with calcium supplements, although the studies vary in quality and dose.

Most of those trials tested supplements rather than simply asking people to eat more calcium-rich foods, so we can't assume that eating a particular food will produce the same effect.

A large US observational study also found that participants with the highest calcium intake from food had around a 30% lower risk of developing PMS than those with the lowest intake. Because it was observational, it can't prove calcium caused the difference.

Foods that provide calcium

  • milk
  • yoghurt
  • hard cheese
  • calcium-fortified plant milks
  • calcium-set tofu
  • sardines eaten with the bones
  • canned salmon eaten with the bones
  • almonds
  • bok choy
  • kale and other leafy green vegetables
Calcium-rich foods including milk, yoghurt, tofu, leafy greens and sardines

How much calcium do you need?

Australian Nutrient Reference Values recommend 1,000 mg of calcium per day for adults aged 19 to 50. The recommendation increases to 1,300 mg per day for women aged 51 and over and for adolescents aged 12 to 18.

Rather than aiming for a special PMS dose, a sensible starting point is making sure your usual diet contains enough calcium for your age and circumstances.

Australian standard serves include:

  • 250 mL milk
  • 200 g yoghurt
  • 40 g hard cheese
  • 250 mL calcium-fortified plant milk containing at least 100 mg of added calcium per 100 mL

Other useful calcium sources include firm tofu, sardines, canned salmon with bones and almonds.

If you use plant-based milk, check the nutrition information panel because calcium fortification varies considerably between products.

Whole grains and other carbohydrate-rich foods

Carbohydrate-rich foods provide energy and, depending on the food, fibre, vitamins and minerals.

They can also make an easy base for satisfying meals when energy or appetite changes before a period.

Carbohydrate-rich foods to choose from

  • oats
  • wholegrain bread
  • brown rice
  • quinoa
  • wholegrain pasta
  • potatoes and sweet potatoes
  • beans, lentils and chickpeas
  • fruit

You can combine these with protein and fats to make a more satisfying meal or snack. For example:

  • porridge with yoghurt, fruit and nuts
  • wholegrain toast with eggs
  • rice or quinoa with vegetables and tofu
  • a potato with beans, tuna or another protein
Bowl of porridge with fruit, nuts and seeds as an example of a wholegrain meal

Some studies have explored carbohydrate-rich diets and premenstrual mood, but the evidence isn't strong enough to say particular carbohydrate foods stabilise mood or relieve cravings.

You also don't need to eliminate refined carbohydrates or follow a restrictive low-carbohydrate diet to manage PMS.

Omega-3-rich foods

Omega-3 fats are essential nutrients involved in many aspects of health.

Long-chain omega-3 fats EPA and DHA are found particularly in oily fish. Plant foods provide alpha-linolenic acid, or ALA, which the body can convert in small amounts to longer-chain omega-3s.

Foods that provide omega-3 fats

  • salmon
  • sardines
  • mackerel
  • herring
  • walnuts
  • chia seeds
  • ground linseeds or flaxseeds
Omega-3-rich foods including salmon, walnuts, chia seeds and avocado

Research has investigated omega-3 supplements for PMS, but the evidence is still limited and doesn't establish that eating more omega-3-rich food will specifically relieve PMS symptoms.

These foods can still be valuable parts of a balanced diet without needing to think of them as PMS treatments.

Magnesium-rich foods

Magnesium is involved in normal muscle, nerve and energy function.

Foods that provide magnesium

  • pumpkin seeds
  • chia seeds
  • almonds
  • cashews
  • peanuts
  • beans, lentils and chickpeas
  • whole grains such as oats and brown rice
  • spinach and other leafy green vegetables
  • avocado
  • dark chocolate
Magnesium-rich foods including spinach, almonds, pumpkin seeds, chia seeds, avocado and dark chocolate

Magnesium supplements are often recommended online for PMS, particularly for cramps, mood and bloating.

However, reviews of the research have found mixed results, and studies looking at magnesium levels haven't found a clear relationship with PMS.

There also isn't good evidence that eating magnesium-rich foods specifically treats PMS.

Include these foods because they're nutritious foods you enjoy rather than because you need to hit a particular magnesium target before your period.

Fruit and vegetables

Fruit and vegetables provide fibre, vitamins, minerals and a wide range of plant compounds.

They aren't a specific PMS treatment and you don't need a special selection of fruit or vegetables during the luteal phase.

Easy fruit and vegetable options

  • bananas
  • berries
  • apples and pears
  • oranges and mandarins
  • avocado
  • spinach and other leafy greens
  • broccoli
  • capsicum
  • tomatoes
  • sweet potato
  • frozen vegetables
  • pre-cut vegetables or salad mixes
Assortment of fruit and vegetables including berries, citrus, avocado, broccoli, tomatoes and leafy greens

Fresh, frozen and canned options can all be useful. If your energy is low, there's nothing wrong with choosing the version that requires the least preparation.

What about vitamin D?

Vitamin D helps your body absorb calcium and is important for bone, muscle and general health.

Few foods naturally contain large amounts of vitamin D, and sunlight remains the main source for most Australians.

Foods that provide vitamin D

  • salmon
  • mackerel
  • sardines
  • herring
  • eggs
  • UV-exposed mushrooms
  • margarine fortified with vitamin D
  • some fortified milks and plant milks
  • some fortified breakfast cereals
Vitamin D food sources including salmon, sardines, eggs, mushrooms and fortified milk

Check food labels when choosing fortified products because the amount added varies. It can be difficult to obtain enough vitamin D from food alone.

Does vitamin D help PMS?

The research is mixed.

An observational US study found that higher vitamin D intake was associated with a lower risk of developing PMS, but a later analysis of blood vitamin D levels didn't find a clear overall association.

A 2026 systematic review and meta-analysis of five randomised trials involving 436 participants found that vitamin D supplementation was associated with lower overall PMS symptom scores.

However, the researchers rated the certainty of the evidence as very low because the studies were small and results varied considerably. Larger and better trials are needed before vitamin D supplements can be recommended as a PMS treatment.

Having PMS doesn't mean you're vitamin D deficient. If you're concerned about your vitamin D level or think you may be at risk of deficiency, speak with your GP.

What about supplements for PMS?

Food and supplements aren't interchangeable.

A trial showing an effect from a particular dose of a nutrient in supplement form doesn't prove that increasing that nutrient through food will have the same result.

Likewise, a nutrient being essential for normal health doesn't automatically mean taking more of it will improve PMS.

Supplements can also interact with medicines or provide much higher doses than you would normally get from food.

Talk with your GP or pharmacist before starting supplements specifically for PMS, particularly if you:

  • take prescription medicines
  • take several different supplements
  • have a medical condition
  • are pregnant or could be pregnant
  • have concerns about a nutritional deficiency

If your diet is restricted or you're finding it difficult to meet your nutritional needs, an accredited practising dietitian can provide individual advice.

Do herbal teas help with PMS?

A warm cup of tea can certainly be comforting, but herbal doesn't automatically mean proven or risk-free.

Herbal teas commonly discussed for PMS

  • chamomile tea
  • peppermint tea
  • raspberry leaf tea

Chamomile

Chamomile has been studied for PMS, and a systematic review identified several small randomised trials reporting possible improvements in symptoms.

However, the evidence base is relatively small and the studies used different forms and doses of chamomile. That's not enough to say that an ordinary cup of chamomile tea reliably treats PMS.

Peppermint

Peppermint tea may be a pleasant drink, particularly if you enjoy it when you're feeling bloated, but there isn't good evidence that peppermint tea treats PMS itself.

Raspberry leaf

Raspberry leaf has a long history of traditional use around menstruation and pregnancy.

Claims that raspberry leaf tea โ€œtones the uterusโ€ or reliably reduces PMS or period cramps aren't supported by good clinical evidence.

If you enjoy herbal tea, that's fine. Think of it as part of your routine rather than something you need to drink to treat PMS.

Herbal products can interact with medicines and some aren't suitable during pregnancy. Check with a pharmacist or GP if you take medication, have a health condition or are pregnant or might be pregnant.

Practical ways to eat during PMS

  1. Eat regularly when you can. Keep simple meals and snacks available for days when your appetite or energy changes.
  2. Combine foods that satisfy you. Pair carbohydrates with protein and fats rather than worrying about creating a perfect PMS meal.
  3. Include calcium-rich foods regularly. Dairy foods, calcium-fortified alternatives, calcium-set tofu and fish eaten with the bones can all contribute.
  4. Use convenience foods. Frozen vegetables, tinned beans, canned fish, microwave rice and prepared soups can make eating well easier when you don't feel like cooking.
  5. Pay attention to your own patterns. If you think a particular food affects your symptoms, make a note over a couple of cycles rather than eliminating several foods at once.
  6. Don't turn PMS into another reason to police your diet. Cravings and appetite changes are common and eating doesn't need to be perfect.

If bloating is one of your main symptoms, read our guide to managing period bloating.

If tracking food feels stressful or you have a history of disordered eating, skip it and focus on getting appropriate support instead.

When should you get help for PMS?

See your GP if symptoms regularly interfere with work, study, relationships, sleep, exercise or everyday life.

It's also worth getting advice if symptoms are worsening, lifestyle changes haven't helped enough or symptoms don't settle after your period begins, because other conditions can sometimes cause a similar pattern.

Keeping a record across at least two menstrual cycles can help you and your doctor identify whether symptoms consistently occur before your period.

Period Shop's free downloadable period tracker can help you record your cycle and symptoms.

Your GP can discuss options beyond food and lifestyle, including psychological support, hormonal treatments and medicines where appropriate.

What if the emotional symptoms are severe?

Severe recurring premenstrual mood symptoms may be related to premenstrual dysphoric disorder (PMDD).

If you are having thoughts of suicide or self-harm, call Lifeline on 13 11 14 for 24-hour crisis support. Call triple zero (000) if you are in immediate danger.

Frequently asked questions

Can I get enough calcium without dairy?

Yes, many people can. Calcium-fortified plant milks, calcium-set tofu, sardines, canned salmon with edible bones, almonds and some green vegetables can contribute significant amounts. Check nutrition labels because calcium levels vary, particularly between plant milks and tofu products.

Do I need a calcium supplement for PMS?

Not necessarily. Calcium supplements have been studied for PMS, but that doesn't mean everyone with symptoms needs one. Whether a supplement is appropriate depends on your usual calcium intake, age, medicines and health. Ask your GP or pharmacist before starting one specifically for PMS.

Is dark chocolate good for PMS?

Dark chocolate provides some magnesium and other nutrients, but there isn't good evidence that eating dark chocolate treats PMS. If you enjoy it, there's no need to turn it into medicine.

Do PMS cravings mean I'm deficient in something?

Not usually. Appetite and cravings can change before a period, but research hasn't established that wanting chocolate, carbohydrates or another particular food means you're deficient in a specific nutrient.

Should I avoid sugar or carbohydrates before my period?

You don't need to eliminate sugar or carbohydrates to manage PMS. Regular, satisfying meals may help you feel better overall, but restrictive diets haven't been shown to be necessary for PMS management.

How long would dietary changes take to make a difference?

PMS varies naturally between cycles, so one month isn't a very reliable test. Many nutrition studies have followed participants for several cycles. If you're trying a reasonable dietary change, tracking symptoms over two or three cycles may help you see whether there's a consistent difference.

Is it PMS or PMDD?

PMDD involves severe recurring premenstrual symptoms, particularly mood symptoms, that significantly affect everyday life. Diagnosis depends on the timing and severity of symptoms across the cycle rather than one particular symptom.

See your GP if this sounds familiar and read our guide to PMDD for more information.

When should I see a doctor?

Speak with your GP if symptoms interfere with everyday life, are getting worse, don't ease after your period begins or are difficult to manage. You don't need to exhaust every diet or lifestyle suggestion before asking for help.

The main takeaway

There isn't a magic food for PMS.

Calcium has some of the more promising research, but even here the evidence needs to be interpreted carefully because supplement trials and observational food studies tell us different things.

For most people, the most practical approach is a varied, flexible diet that provides enough calcium and other essential nutrients, regular meals that suit your appetite and foods you actually enjoy.

If PMS is significantly affecting your life, food can be part of the conversation, but it doesn't have to be the whole solution.

Download a free Period Shop period tracker to record symptoms across your cycle before talking with your GP.

Related reading

Sources and further reading

This article provides general health and nutrition information and isn't a substitute for advice from a qualified healthcare professional or accredited practising dietitian.