Sugar
Try to avoid sugary foods as these cause blood sugar levels to rise and fall again quickly. Rapid changes in blood sugar may make you feel moody.

• Try to cut down on fizzy drinks or squashes, which contain a lot of sugar. Choose sugar-free varieties or water instead.
• Reduce the number of teaspoons of sugar you add to tea and coffee, or use an artificial sweetener.
• Try to replace sugary puddings with fresh fruit for dessert. This will also increase your intake of fibre and essential vitamins.
• Reduce tea and coffee, especially coffee where possible as this can contribute to estrogen dominance.
• Tinned products and processed foods contain a lot of hidden sugar. Check the list of ingredients on products such as baked beans, tinned spaghetti and tomato ketchup to see how much sugar they contain.

Fibre
Eat plenty of fibre to reduce the likelihood of premenstrual constipation and keep your bowels healthy. Foods that are high in fibre include fruits, vegetables, cereals and pulses. Remember to drink plenty of liquid (at least six to eight glasses of water per day) to allow fibre to work properly and lessen PMS bloating.

• Choose a wholegrain breakfast cereal or muesli.
  
• Use wholemeal flour, bread, rice or pasta instead of low-fibre white varieties.
• Have at least three to five portions of fruit and vegetables every day.
• Try using beans, peas and lentils in soups, casseroles and stews.

Vitamins and minerals
An optimum intake of vitamins and minerals may help maintain premenstrual health. Fruit and vegetables are especially good sources of important nutrients.

• Aim to eat fruit and vegetables no more than two days after purchase. Store them in a cool dry place.
  
• If you are unable to buy fresh produce every day, try frozen alternatives.
  
• Cooking vegetables for a long time and in a lot of water destroys vitamin and mineral content. Cook them in the minimum amount of water and for the minimum amount of time, or better yet, use a steamer.