Along with the vegetables mentioned above, whole grains (grains that contain fiber) will also help with these problems too. Examples of whole grains are brown rice, oats, and whole-grain or whole-wheat bread.
If there are foods that will help with PMS relief, then there also are foods that may create more pain and suffering. The number one substance that I recommend that people avoid is refined sugar.
Refined sugar can be hidden in so many prepared foods like pastries, cookies, cakes, crackers, soups, cereals, salad dressing and other sauces. You need to read labels to identify hidden sources of sugar like high fructose corn syrup, maltose, dextrose, and glucose. If these are the main ingredients then avoid them.
I know you might not want to hear this, but caffeine has been associated with increases in anxiety and mood changes, so if you experience emotional or mood swings as part of your experience of PMS, then foods and drinks with caffeine need to be avoided during you period.
Finally, salt. More than the daily dose can increase bloating, water retention and breast tenderness. Again, read labels, as prepared and processed foods usually have high amounts of salt because it increases the shelf life of foods. Hidden sources of salt intake are soups, canned foods, processed sauces, condiments of all kinds, and smoked meats and foods.
The more you pay attention to what you eat, the more you can see which foods are affecting you.
Try an experiment. Create healthy eating habits intentionally to improve your PMS symptoms for three months and see what happens. You might reduce or eliminate your PMS symptoms and you might even improve other health issues as well.
Dr. Dae is a Naturopathic Physician who practices in the Washington DC metro area treats the whole person using safe and effective combinations of traditional and natural methods to produce optimal health and well-being in the lives of her patients.
"Premenstrual syndrome (PMS) - MayoClinic.com." Mayo Clinic. N.p., n.d. Web. 7 Mar. 2012.