How to Eat Smarter When PMS Is Messing With Everything

Apr 2, 2025

PMS can be a whole mood—cravings, energy dips, feeling a little teary over a TikTok of a dog reunion. Totally normal. But here’s the good news: the way you eat during this time can either help soothe those symptoms… or make them louder.

And no, this isn’t about being “perfect” or going on a cleanse. This phase is all about nourishment that’s supportive, not restrictive.

🥑 Foods That Keep You Steady

When hormones are fluctuating, your nervous system needs extra love—and food is one of the best ways to offer that.
Look for nutrients that help regulate mood and ease tension, like:

  • Magnesium + B6: Found in leafy greens, oats, bananas, dark chocolate (yes, really), and salmon.

  • Complex carbs: Brown rice, lentils, and quinoa can help balance blood sugar and smooth out those moody ups and downs.

Think: cozy, grounding meals that feel like comfort food and hormone support rolled into one.

🍿 Salt & Sugar Swaps That Still Hit the Spot

Cravings are real, and you don’t have to fight them—you just have to outsmart them. Instead of ultra-processed snacks that spike and crash your energy, try these feel-good alternatives:

  • Air-popped popcorn with sea salt – satisfies the salty crunch

  • Roasted sweet potato fries – naturally sweet, plus full of fiber

  • Apple slices with almond butter – sweet, creamy, and actually filling

Pro tip: Add a sprinkle of cinnamon to apples for a little extra blood sugar support and a cozy fall vibe, no matter the season.

🍲 What to Prep (Before the Slump Hits)

Your high-energy days are your secret weapon. Use them to set your future self up for success with easy, nourishing options:

  • Batch cook stews or soups – something warm and one-pot

  • Roast a tray of veggies – think carrots, zucchini, sweet potatoes

  • Prep simple snacks – boiled eggs, yogurt cups, chia pudding jars

Having these on hand makes it way easier to eat well when all you want is a nap and a hug.

✨ Food Is Support, Not a Test

Let’s rewrite the PMS food story. This isn’t about discipline or “being good.” It’s about caring for your body like you would a best friend going through a tough week.

Use food to regulate, comfort, and ground yourself through the hormonal rollercoaster. Add softness to your plate, not pressure. And remember: chocolate is basically a magnesium supplement with a marketing team—so enjoy it.

You’re doing great. Feed your body like she’s doing something important… because she is.