Cravings vs. Clarity: Foods you need to avoid during PMDD

BY Oksana George 05/22/2025

Introduction

Hi there, and welcome to my third blog post! I’m so glad you stopped by—thank you for being here. Today, I’m diving into an important topic for anyone navigating life with PMDD: the foods that can actually make your symptoms worse.

In this post, I’ll share a list of common foods to avoid, the reasons behind each one, and the resources I used to learn about them. I’ll also explain how I discovered this information through my own research and experience.

Many people with PMDD don’t realize that certain foods can interfere with their hormonal balance and worsen physical and emotional symptoms. But knowledge is power—and knowing what to avoid can help you feel more in control of your body and your month.

What Is PMDD, Really?

If you haven’t read my previous posts and you’re wondering, “What the heck is PMDD?” — let’s clear that up first! PMDD stands for Premenstrual Dysphoric Disorder, and yes… it’s like PMS, but way more intense.

Think of it as PMS’s overachieving, emotionally chaotic cousin. But jokes aside, PMDD is a real and serious chronic condition that affects both your emotional and physical health in the two weeks leading up to your period. It goes far beyond moodiness or cramps. PMDD can cause debilitating mood swings, anxiety, fatigue, brain fog, headaches, and a general sense of “I don’t even recognize myself.” It’s not just inconvenient—it can be life-disrupting.

And here’s the truth: PMDD needs attention, support, and often treatment to become manageable. Left untreated, it can deeply impact your relationships, work, and overall quality of life. So if you’ve ever felt like your body and mind turn against you monthly—you’re not imagining it. And you’re definitely not alone. Being a woman? Yeah, it’s powerful—but it’s not for the faint of heart.

Apples and peanut butter- good source of protein and fiber

Drinks

Let’s be honest—we love our coffee, energy drinks, and tea. (I mean, I do!) But here’s the not-so-cute truth: caffeine can actually make PMDD symptoms worse. Yup, that daily pick-me-up might be secretly picking your nervous system apart.

Here’s how:

• Anxiety? Caffeine can crank it way up. Like, zero to meltdown real fast

. • Mood swings? Say hello to emotional whiplash . Caffeine overstimulates your system and can make emotional regulation even harder.

• Sleep? Forget about it. Caffeine can mess with your ability to fall—and stay—asleep, which leaves you waking up groggy, irritated, and running on empty.

If there’s one time to scale back, it’s during your luteal phase—that’s the window between ovulation and your period, when PMDD symptoms usually kick into high gear. You don’t have to break up with caffeine forever, but your body (and mood) might seriously thank you for hitting pause for a bit.

Alcohol and PMDD:

Not the Best Combo We all know alcohol can be fun in the moment—but when it comes to PMDD, it’s kind of a troublemaker. Alcohol is actually a depressant, which means it can mess with your mood big time. If you’re already dealing with mood swings, anxiety, or feeling low, drinking can make those symptoms hit even harder. And let’s talk about sleep—alcohol might make you feel sleepy at first, but it actually disrupts your sleep cycle.

So instead of waking up refreshed, you’re more likely to feel groggy, restless, and maybe even more emotional the next day. That’s why it’s a good idea to be super mindful about drinking during your luteal phase—or skip it altogether if you’re really feeling it. Your future self might just thank you for the clearer head and calmer mood.

I actually took this picture :)

Sugar and refined carbs..

We all love a good pastry or bowl of pasta—comfort food is real. But when it comes to PMDD, sugar and refined carbs can be sneaky little symptom saboteurs. Foods like white bread, white pasta, pastries, cakes, and many breakfast cereals are high in refined sugars and low in fiber. That combo causes your blood sugar to spike and crash—which can seriously mess with your mood and energy levels.

Think: mood swings, irritability, and sudden “why am I so annoyed?!” moments. On top of that, refined carbs can also trigger inflammation, which has been linked to more intense PMDD symptoms like fatigue, brain fog, and bloating. You don’t have to cut carbs completely (we’re not monsters!), but choosing whole grains and complex carbs can help keep your blood sugar steady and your symptoms in check.

Speaking of cereal…

Processed Foods: Quick Fix, Long-Term Struggle

Okay, we all know processed foods aren’t the healthiest choice—but for those of us with PMDD, they can be especially problematic. Think fast food (yes, even McDonald’s), frozen dinners, and most “ready-to-eat” meals. These convenient bites are often loaded with unhealthy fats, excess sodium, and preservatives—all of which can lead to increased inflammation in the body.

And inflammation? That’s a major contributor to worsened PMDD symptoms like bloating, mood swings, fatigue, and even brain fog. Now, I get it—life gets busy, and sometimes you just need something quick. But when you can, try to limit processed foods during your luteal phase and reach for more whole, nutrient-dense meals. Your hormones (and your mood) will thank you.

High sodium foods…

Lastly… High-Sodium Foods (aka Salt Overload) Okay, let’s talk salt. I know salty snacks, deli meats, and those easy canned soups are so tempting—especially when cravings hit. But here’s the deal: high-sodium foods can be total troublemakers when you’ve got PMDD.

They can cause your body to hold onto water, leaving you feeling bloated, puffy, and just plain “ugh.” And don’t even get me started on the mood swings—too much salt can throw your body off enough to leave you feeling more irritable and cranky than usual. And sleep? Yeah… good luck. Excess sodium can mess with your sleep quality, which means you wake up feeling groggy, not rested—and possibly even more moody.

So, while the chips are calling your name, your hormones might be whispering, “Maybe not right now, bestie.” Try swapping those salty cravings for something a little more whole and balanced—you’ll feel the difference, promise.

How I discovered these PMDD food triggers:

I started picking up on some patterns—like, every time I ate certain foods, my PMDD symptoms went into full-on chaos mode. So I got curious (okay, maybe a little obsessed) and started digging. I read articles, talked to others in the PMDD community, even asked some professionals—and guess what? These same trigger foods kept popping up.

Now, everyone’s body is different (seriously, what wrecks me might be totally fine for you), but cutting back on these foods has honestly made a huge difference in how I manage my symptoms each month. Total game-changer.

The Wrap Up

Dealing with PMDD can feel a lot sometimes—I totally get it. But here’s the thing: even small changes (like easing up on caffeine or sugar) can actually make a huge difference. You don’t have to do it all at once! Just try cutting out one trigger at a time and really pay attention to how your body responds. You are not alone in this, and your body seriously deserves all the love and care you can give it.

Before I Knew I Had PMDD Vs. When I Knew I Had PMDD

Before vs. After:

The Glow-Up Is Real In the before (1st to the left) pic, you can kinda tell—I was feeling off. My smile? Not quite genuine. My vibe? Definitely not confident. I felt bloated, sluggish, and honestly, just not like myself.

But in that after photo? (middle column) Oh honey, I was FEELING MYSELF. Why? Because I made some real changes—especially to my diet—and the difference was wild. No more bloat, no more blah. And that smile? 100% real. 100% me. It’s amazing what can happen when you start listening to your body and giving it what it actually needs. This isn’t just a glow-up—it’s a take-your-power-back moment.

Let’s chat:

Have you noticed certain foods totally throwing off your cycle or mood? Drop a comment—I’d love to hear what’s helped you or what you’re trying out! Click that button down below if you would like to send me a message :)

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