Best Foods to Eat the Week Before Your Period to Reduce PMS
The week before your period doesn’t have to be filled with bloating, mood swings, cravings, fatigue, or breast tenderness. What you eat during the luteal phase (the second half of your cycle) can make a big difference in how you feel—especially if you’re prone to PMS.
Your body needs specific nutrients to balance hormones, reduce inflammation, and support progesterone. Let’s break down exactly what to focus on the week before your period for more ease and fewer symptoms.
STRUGGLINg WITH PMS?
🧠 What’s Happening in Your Body the Week Before Your Period?
This phase is called the luteal phase—it starts after ovulation and ends when your period begins.
During this time:
Progesterone rises, then drops if pregnancy doesn’t occur
Estrogen declines
Your metabolism increases slightly, meaning you may need more calories
You may feel more tired, sensitive, or hungry
If progesterone is low (or if estrogen is too high relative to it), PMS symptoms can show up
The foods you eat now can help reduce PMS, stabilize your mood, and support a smooth period.
🥑 Best Foods to Eat Before Your Period
1. Magnesium-Rich Foods
Magnesium helps with mood, sleep, cramps, and reducing anxiety. It also supports progesterone and eases bloating.
Eat more:
Dark leafy greens (spinach, chard)
Pumpkin seeds
Avocados
Black beans
Dark chocolate (80%+)
📝 Bonus: Try magnesium glycinate at night for deeper sleep and hormone calm.
2. Healthy Fats
Fats are the building blocks of progesterone and estrogen. They also help keep blood sugar stable, which is key for mood.
Focus on:
Avocados
Extra virgin olive oil
Wild salmon or sardines
Chia and flax seeds
Coconut oil (in moderation)
3. Complex Carbohydrates
Cravings often increase in the luteal phase for a reason—your body needs more calories and serotonin support.
Choose:
Sweet potatoes
Oats
Quinoa
Beets and carrots
Lentils and chickpeas
📝 These carbs also help reduce cravings and support thyroid function.
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4. Cruciferous Veggies
These help your body clear excess estrogen and reduce the symptoms of estrogen dominance (like bloating or breast tenderness).
Try:
Roasted broccoli or cauliflower
Steamed kale or Brussels sprouts
Broccoli sprouts
Cabbage slaw
📝 If these feel hard on your gut, steam them or try them in smaller amounts with lemon and olive oil.
5. High-Fiber Foods
Fiber helps with estrogen detox and regular bowel movements (important before your period to avoid bloat and irritability).
Eat:
Ground flax seeds
Berries
Lentils
Chia pudding
Cooked veggies and greens
6. Vitamin B6 Foods
B6 supports progesterone production and mood balance, especially important in the second half of your cycle.
Foods with B6:
Pasture-raised chicken or turkey
Bananas
Potatoes
Sunflower seeds
Eggs
7. Iron-Rich Foods
Your body is preparing to lose blood, so building up iron stores is helpful before your period.
Focus on:
Grass-fed red meat or bison
Lentils
Spinach (with vitamin C-rich foods for better absorption)
Pumpkin seeds
🍵 Bonus: Supportive Drinks & Teas
Raspberry leaf tea – supports the uterus and eases cramps
Chamomile tea – reduces irritability and supports sleep
Ginger tea – soothes digestion and inflammation
Mineral-rich broths – help calm the nervous system and hydrate
Final Thoughts
Your luteal phase is the time to nourish, not restrict. Listening to your body and feeding it with calming, nutrient-dense, and supportive foods can help ease PMS symptoms and make your entire cycle more manageable.
Remember, it’s not about perfection—it’s about consistent support. These changes can add up and make a noticeable difference in how you feel month to month.
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