Diet Chart For Premenstrual Syndrome (PMS) With Expert Tips
Diet Chart for Premenstrual
Syndrome (PMS) with Expert Tips
Premenstrual
Syndrome (PMS) includes physical and emotional symptoms that occur before
periods such as mood swings, bloating, headache, fatigue, irritability, acne,
and sleep disturbance due to hormonal fluctuations.
This
medically structured PMS diet guide is prepared by Dr. Dinesh Sharma at Homoeo
Clinic to support women’s hormonal health naturally and safely.
WHY PMS
SYMPTOMS OCCUR
- Hormonal
fluctuation
- Magnesium
deficiency
- Vitamin B6
deficiency
- Calcium
deficiency
- Stress
- High salt
intake
- Excess
caffeine
- Sugar
cravings
PMS DIET
CHART
EARLY MORNING
(6–7 AM)
- 1–2 glasses
lukewarm water
- 5 soaked
almonds
- 1 tsp
flaxseeds
- 1 walnut
BREAKFAST
(8–9 AM – Balanced & Light)
Choose one:
- Vegetable
oats
- Besan
chilla
- Paneer/tofu
bhurji
- Sprouts
salad
- 2 boiled
eggs (if non-vegetarian)
Add:
- 1 bowl
fruit (banana / apple / papaya)
- 1 bowl curd
MID-MORNING
- Coconut
water
OR
- Amla juice
(unsweetened)
LUNCH (1–2
PM)
- 2
multigrain rotis OR small bowl brown rice
- 1 bowl dal
- 1 bowl
green vegetables (spinach)
- Raw salad
- Buttermilk
EVENING SNACK
- Pumpkin
seeds (magnesium rich)
- Roasted
chana
- Herbal tea
DINNER (7–8
PM – Light & Early)
- 2 rotis +
sabzi
OR
- Vegetable
soup + paneer/tofu
OR
- Moong dal
khichdi
(Avoid heavy
late meals)
KEY NUTRIENTS
FOR PMS RELIEF
- Magnesium
- Vitamin B6
- Calcium
- Omega-3
- Iron
- Vitamin D
FOODS TO
LIMIT BEFORE PERIODS
- Excess salt
- Junk food
- Fried food
- Excess
caffeine
- Cold drinks
- Sugary
desserts
- Processed
food
PRACTICAL
TIPS FOR PMS RELIEF
1. Do light
exercise such as walking.
2. Drink warm
water regularly.
3. Reduce
salt intake 5–7 days before period.
4. Sleep 7–8
hours daily.
5. Practice
yoga and breathing exercises.
6. Track
menstrual cycle regularly.
WHEN TO
CONSULT A DOCTOR
- Severe mood
swings
- Very
painful periods
- Heavy
bleeding
- PMS
affecting daily life
- Suspected
PMDD
MANAGE PMS
NATURALLY
At Homoeo
Clinic, Dr. Dinesh Sharma offers:
-
Personalized PMS treatment plans
- Hormonal
balance support
- Period pain
management guidance
- Nutritional
deficiency correction
- Holistic
root-cause approach
Book your
consultation with Dr. Dinesh Sharma today and experience comfortable periods
naturally.
