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
