If you are hunting for superfoods to soothe your PMS symptoms, the Better Health Channel, run by the Victorian Government, offers a refreshingly plain shopping list: fruit and vegetables, wholegrains, lean protein and dairy, plenty of water, and fewer sugary, caffeinated and alcoholic drinks.
Nothing on that list is a miracle ingredient, and Australian health services are upfront about which nutrition claims have evidence behind them and which don't. Here's a practical summary.
Quick answer: Australian health services don't point to any single PMS superfood. They recommend a balanced diet with fruit, vegetables, wholegrains, lean protein and dairy, plus water and fewer sugary, caffeinated or alcoholic drinks. Jean Hailes lists calcium and vitamin D among supplements shown to help PMS, but check with your doctor or pharmacist first.
What is good to eat before your period?
Build your meals around the food groups Better Health lists: fruit and vegetables, wholegrains, lean protein and dairy. Healthdirect adds that a carbohydrate-rich diet may help, alongside aerobic exercise and yoga, although it is clear that no specific strategy prevents PMS. Jean Hailes recognises food cravings and appetite changes as PMS symptoms in their own right, so you are not imagining that hungry week.
Which drinks can make PMS worse?
Better Health suggests drinking plenty of water and cutting back on sugary, caffeinated and alcoholic drinks. Jean Hailes for Women's Health also includes avoiding alcohol and smoking in its lifestyle advice for PMS. Swapping a soft drink or an extra coffee for water in the week or two before your period is a simple change to try and record.
Do supplements help PMS?
Australian sources don't fully agree. Jean Hailes says vitamin D and calcium, at about 600 mg twice a day, have been shown to be effective in treating PMS, while there is not enough evidence to support chaste tree. Healthdirect is more cautious, saying there is little scientific evidence for supplements such as calcium, magnesium, vitamin B6 and evening primrose oil. Both recommend talking to your doctor or pharmacist first, because supplements can affect other medicines.
Does exercise matter as much as food?
It sits right alongside diet. Better Health recommends about 30 minutes of moderate physical activity on most days, plus relaxation such as yoga or meditation and enough sleep. Healthdirect also mentions quitting smoking or vaping. For a broader look at PMS, from symptom tracking to treatment, read our guide to PMS symptoms, causes and your period cup.
When to see a doctor
Book in with your GP if:
- symptoms bother you, continue despite lifestyle changes or stop you doing your usual activities;
- PMS affects school or work, your relationships or your quality of life;
- you have severe emotional or mood symptoms, which may point to PMDD, a condition affecting about 3% to 8% of people.
If you have thoughts of self-harm or suicide, seek help straight away: call Lifeline on 13 11 14, or triple zero (000) if you are in immediate danger.
Frequently asked questions
Is dairy good for PMS?
Better Health includes dairy in the balanced diet it recommends for PMS, and Jean Hailes lists calcium among the supplements shown to be effective, at about 600 mg twice a day. If you don't eat dairy, ask your GP or a dietitian how to meet your calcium needs another way before you reach for tablets.
Can carbohydrates help PMS?
They may. Healthdirect lists a carbohydrate-rich diet among the things that may help, together with aerobic exercise, yoga and vitamin supplements, while noting no specific strategy prevents PMS. Better Health recommends wholegrains as part of a balanced diet, so wholegrain bread, rice or pasta fits both pieces of advice.
Is chaste tree worth trying for PMS?
The evidence is weak. Jean Hailes says there is not enough evidence to support chaste tree for PMS, although Better Health notes it is one of the supplements commonly used. If you decide to try it, tell your GP, because complementary medicines can affect other medicines you take.
Getting organised for the days before your period? Your period kit counts too. The Lunette period cup comes in two sizes: Size 1 holds 25 ml and Size 2 holds 30 ml, both more than 2 to 3 tampons' worth. Check which menstrual cup suits your flow in our period cup size guide.
Information here is general and educational, not medical advice. Talk to your GP, pharmacist or a dietitian about your own needs.
