As women, we can handle a lot, especially considering that many of us only experience a hormonal plateau for a few days (during menstruation). While hormonal fluctuations aren’t necessarily a bad thing and are actually necessary for our cycles, they can cause imbalances and wreak havoc on our bodies and minds, resulting in common PMS symptoms like bloating, cramps, and mood swings.
These menstrual problems are often addressed with over-the-counter medications that act as temporary bandages to relieve discomfort. But there are ways to target and reduce symptoms, especially with the help of dietary fiber and its important role in balancing hormones, stabilizing blood sugar levels, and regulating insulin.
Does diet affect PMS symptoms?
However, simply adding fiber to your diet or supplements is not enough. While fiber can help reduce these common PMS symptoms, it can’t counteract the effects of your overall diet, especially if it consists of fried foods, simple fats, coffee, and alcohol. Some research suggests that these may contribute to bothersome PMS symptoms in the first place, so minimizing your intake and focusing on adding more fruits and vegetables to your plate can further protect you from aches and bloating during that time of year.
Pausing your order can also help reduce PMS symptoms, as restaurants tend to use processed vegetable oils in their cooking. These oils may contain some types of omega-6, which promote inflammation and can worsen PMS symptoms such as bloating, breast tenderness, and cramps.
How fiber supports PMS
Dietary fiber has a hormone-balancing effect, so making sure to consume at least the recommended minimum amount one to two weeks before your menstrual period may reduce PMS symptoms. Many of the PMS symptoms associated with this period (think cramps and mood swings) are related to excess estrogen, which spikes just before ovulation and then gradually returns toward the luteal phase around day 21 of your cycle.
Research shows that when women increase their fiber intake from 23 grams to 31 grams per day, they can make a big difference in PMS symptoms like pain and bloating. This is because fiber regulates hormones by flushing out excess estrogen in the digestive tract. It also prevents estrogen recycling and overproduction of prostaglandins, which cause menstrual symptoms.
Is dietary fiber good before menstruation?
Regardless of your current menstrual cycle, dietary fiber is beneficial and, when consumed in recommended amounts, can help create a strong foundation of hormonal balance to reduce PMS symptoms. That being said, people who experience PMS before menstruation can benefit from cutting back on sugar and increasing their fiber intake. Because these premenstrual habits can help reduce uncomfortable and even painful symptoms.
Cruciferous vegetables are one of the best sources of fiber to eat before menstruation. It contains fiber that binds to estrogen, which helps break down and remove excess food and prevents the mental, physical, and emotional discomfort that can occur toward the end of the luteal phase. These vegetables include broccoli, Brussels sprouts, kale, bok choy, arugula, cabbage, radishes, and more. To maximize the benefits, combine this fiber source with soluble types (like oats and beans) to further target excess estrogen in your digestive tract and promote better balance.
If your period cravings get in the way of high-fiber meals, you can satisfy your sweet tooth with a delicious fruit smoothie, and you can also add chia seeds for extra fiber. Also, if you need a more creative way to add fiber to your diet, adding delicious supplements like HUM Nutrition Celery Juice Fiber Gummys or HUM Nutrition Flatter Me Fiber GLP-1 Booster supplement powder is another option. These come in delicious pineapple passion fruit and strawberry lemon flavors.
Key points on how to get more fiber in your diet and help with PMS
In general, consuming a high-fiber diet can support your health on many levels, including balancing your hormones and reducing potential PMS symptoms. Fiber is great for flushing out excess estrogen that causes bloating and pain, but it can also help with other hormone-related symptoms, such as premenstrual constipation caused by the increase in progesterone that also occurs during the luteal phase.
