5 Foods That Worsen PMDD Symptoms (and what you SHOULD eat instead)

"I thought food didn't matter"

For years I thought food had nothing to do with my PMDD symptoms. Until I started experimenting and discovered that certain foods dramatically worsened my symptoms, while others actually helped. The difference was so significant that I wondered: why had no one told me this before?

Why nutrition is so important with PMDD

PMDD is a hormonal condition, and your hormones are directly affected by what you eat. Certain foods can cause inflammation, destabilize your blood sugar, and disrupt your hormone balance - exactly what you DON'T need during your luteal phase.

Scientific research shows that nutrition plays a significant role in PMDD symptoms. By adjusting your diet, you can reduce your symptoms by 30-50% - without medication.

The 5 biggest aggravators

1. Sugar and refined carbohydrates

Why it worsens:
• Sugar causes blood sugar fluctuations
• This triggers cortisol (stress hormone) releases
• Cortisol disrupts your progesterone balance
• Result: more anxiety, irritability and mood swings

What happens: You eat something sweet → blood sugar rises → insulin spike → blood sugar drops sharply → your body produces cortisol → you feel anxious and irritable.

Where it's found:
• Soft drinks, fruit juice, energy drinks
• Candy, cookies, chocolate (with sugar)
• White bread, pasta, white rice
• Breakfast cereals with added sugars

2. Caffeine

Why it worsens:
• Caffeine increases cortisol and adrenaline
• It disrupts your sleep (even if you drink it in the morning)
• It worsens anxiety and nervousness
• It can further disrupt your hormone balance

The problem: During your luteal phase, you're already more sensitive to stress. Caffeine amplifies this sensitivity, causing you to go into anxiety or panic mode faster.

Where it's found:
• Coffee (even decaf contains caffeine)
• Black and green tea
• Energy drinks
• Chocolate (especially dark chocolate)

3. Alcohol

Why it worsens:
• Alcohol disrupts your sleep quality
• It affects your serotonin production
• It worsens depressive feelings
• It can disrupt your hormone balance

The surprising effect: Many women drink alcohol to "relax" during their PMDD period, but it has the opposite effect. You sleep worse, feel more depressed the next day, and your symptoms get worse.

Where it's found:
• All alcoholic beverages
• Even small amounts can have an effect

4. Salt and processed foods

Why it worsens:
• Salt causes fluid retention (bloating)
• Processed foods often contain hidden sugars
• They contain few nutrients you need
• They can cause inflammation

The problem: During your luteal phase, your body already retains more fluid. Extra salt makes this worse, making you feel even more bloated.

Where it's found:
• Chips, crackers, snacks
• Processed meats
• Ready-made meals
• Canned soups
• Fast food

5. Dairy (for some women)

Why it worsens:
• Dairy can cause inflammation
• It can contain hormone-disrupting substances
• Lactose intolerance is common without you knowing it
• It can burden your digestion

Important: Not all women react the same to dairy. Some women have no problems with it, others notice a big difference when they avoid it.

Where it's found:
• Milk, cheese, yogurt
• Butter, cream
• Hidden dairy in processed products

What you SHOULD eat (the game changers)

Now that you know what to avoid, here's what you SHOULD eat:

1. Complex carbohydrates

Why it helps:
• They stabilize your blood sugar
• They increase your serotonin production
• They give you long-lasting energy

Eat this:
• Sweet potato
• Quinoa
• Oatmeal
• Brown rice
• Beans and legumes

2. Magnesium-rich foods

Why it helps:
• Magnesium calms your nervous system
• It reduces anxiety and irritability
• It helps with muscle cramps
• Research shows that women with PMDD often have a magnesium deficiency

Eat this:
• Spinach and dark leafy greens
• Almonds and nuts
• Seeds (pumpkin seeds, sunflower seeds)
• Dark chocolate (at least 70% cocoa)
• Avocado

3. Omega-3 fatty acids

Why it helps:
• Omega-3 reduces inflammation
• It supports your brain function
• It can reduce depressive feelings
• It helps with hormone balance

Eat this:
• Fatty fish (salmon, mackerel, sardines)
• Walnuts
• Flax seeds
• Chia seeds
• Algae (for vegetarians)

4. B-vitamins (especially B6)

Why it helps:
• B-vitamins support your nervous system
• B6 helps with serotonin production
• They reduce fatigue
• They help with hormone balance

Eat this:
• Chicken and turkey
• Fish
• Eggs
• Whole grains
• Bananas

5. Protein with every meal

Why it helps:
• Protein stabilizes your blood sugar
• It gives you long-lasting satiety
• It supports your hormone production
• It prevents energy dips

Eat this:
• Eggs
• Lean meat
• Fish
• Beans and legumes
• Nuts and seeds

The difference it makes

When I made these changes, I noticed a big difference within 2-3 cycles:

• Fewer mood swings: My blood sugar was more stable
• Less anxiety: No more caffeine meant fewer cortisol spikes
• Better sleep: Without alcohol I slept deeper
• Less bloating: Less salt = less fluid retention
• More energy: Complex carbohydrates gave me long-lasting energy

But most importantly: I felt in control again. I had something I could do myself, without medication.

Why nutrition alone isn't enough

Nutrition is a powerful tool, but it's only one piece of the puzzle. PMDD is complex and requires a holistic approach:

• Nutrition (what you eat)
• Stress management (how you deal with stress)
• Exercise (the right rhythm for your cycle)
• Sleep (quality over quantity)
• Communication (talking about PMDD without shame)
• Cycle tracking (understanding when your symptoms come)

All these elements work together. Nutrition alone can help, but the combination makes the difference.

The PMDD Resilience Program

In Module 2: Nutrition & Hormones of the PMDD Resilience Program you learn:

• Which foods specifically work for YOU (everyone is different)
• How to track your cycle and adjust your diet per phase
• Practical recipes and meal plans
• How nutrition works together with stress management and exercise
• A sustainable system that fits your life

The program combines nutrition with all other elements needed for real change. Because nutrition alone isn't enough - but without the right nutrition, you're missing a crucial component.

Practical first steps

Want to get started? Try these 3 changes:

• Replace sugary snacks with a handful of nuts or a banana
• Don't drink caffeine in the afternoon (or not at all during your luteal phase)
• Add magnesium-rich foods to every meal (spinach, almonds, avocado)

Give it 2-3 cycles time. Your body needs time to respond.

You're not alone

Thousands of women have discovered that nutrition makes the difference. Through my TikTok channel (@pmddval) I share daily tips about nutrition and PMDD. You're not alone in struggling, and you're not alone in seeking solutions.

Ready to optimize your nutrition? Sign up for the PMDD Resilience Program and discover how nutrition, together with stress management, exercise and communication, helps you regain your balance, month after month.

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*Valeria is a PMDD Coach & Experienced Expert with 10+ years of experience with PMDD. She helps women get their lives back through the PMDD Resilience Program, which combines nutrition with stress management, exercise and emotional support.*