Almonds
If you eat almonds to ward off PMS-related woes—like moodiness, bloating, and cramps—make sure to munch them with the skins intact. It turns out that the majority of the magnesium in almonds is retained in the skins.

Chickpeas
Chickpeas, or garbanzo beans, should be considered PMS-fighting, super heroes. These little legumes are the trifecta of nutrients: magnesium, which lessens water retention and bloating; vitamin B6, which eases breast and muscle soreness; and manganese, which soothes irritability and depression; and manganese.

Leafy Greens
Spinach, arugula, and kale…oh my! Leafy greens such as these are powerful sources of magnesium, which eases tension in the body—a great perk if you suffer from PSM-related headaches, muscles aches, and abdominal cramps!

Water
Good old H20, not only do you ease painful bloating by flushing out excess sodium the body that causes inflammation; foods high in water content, like watermelon and cucumbers provide a healthy, nutritious, and detoxifying snack before and during menstruation.

Avocados
Avocados are a rich source of vitamin E, which is great news if you suffer from painfully, tender breasts before and during your period. Taking regular vitamin E supplements can also help reduce the instance of cysts inside breast tissues.

Julie Ching, MS, RDN, CDE
Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.