Premenstrual syndrome (more commonly referred to as PMS) can be a challenge, physically and mentally before your period each month. Bloating, appetite changes, fatigue, irritability and aches and pains, are just some of the common symptoms of PMS, according to The American College of Obstetricians and Gynecologists.
While there’s no cure for PMS, there are foods and drinks that can help relieve the discomfort. In a recent Instagram video, Spice Spice Baby founder and cookbook author Kanchan Koya, Ph.D., just shared her top 3 recommended spices to add to your food and drinks for managing PMS. Here’s what they are—plus delicious recipes to consider including in your monthly routine that highlight these ingredients.
1. Ginger
The first spice on Koya’s list is cinnamon, and she explained why.
“Ginger contains anti-inflammatory compounds and polyphenols like gingerol,” Koya said. “Increased inflammation is thought to contribute to many of the negative effects of PMS, so adding anti-inflammatory spices like ginger may help.”
Koya also talked about how ginger can help reduce bloating—a common symptom of PMS—in a recent interview with EatingWell.
“It’s great for gas and bloating reduction, one because it reduces inflammation and too much inflammation can cause gas, bloating and gastric distress,” she said in the interview.
Ginger can be an equally delicious and nutritious ingredient when added to your tea, salad, soup or stir-fry. Try easy recipes like our Soothing Ginger-Lemon Tea or Chicken & Broccoli Stir-Fry with Ginger & Basil.
2. Turmeric
Turmeric and ginger have many similarities, which is why the former earned the second spot on Koya’s list.
“Like ginger, turmeric also contains powerful anti-inflammatory and antioxidant compounds like curcumin, which may help relieve negative PMS symptoms by curbing inflammation,” Koya explained.
We have a ton of cozy turmeric recipes you can try for an anti-inflammatory boost. Plus, our Turmeric & Ginger Shots offer a double dose of these anti-inflammatory spices.
3. Cinnamon
Finally, this seasonal spice can be happily added to your breakfast or drinks.
“There is increasing evidence that in the luteal phase of our menstrual cycle and during PMS, we are less insulin sensitive,” Koya said, shown in research like this 2021 study published by The Journal of Clinical Endocrinology & Metabolism. “Cinnamon is a spice that may help improve insulin sensitivity and lower blood sugar levels.”
Koya also noted that different types of cinnamon may have different benefits and side effects when eaten in large quantities, so be sure to check your labels before buying and choose ceylon or true cinnamon.
Some of our favorite cinnamon recipes include in-season favorites such as Cinnamon Baked Pumpkin, Air-Fryer Cinnamon-Ginger Apple Chips and Cinnamon Tea.
The Bottom Line
“If your PMS symptoms are severe you may want to discuss spice supplementation with your physician to get to high enough doses, but for the rest of us, just adding more of these spices to our food and enjoying them as teas may help bring some relief,” Koya wrote at the end of her video’s Instagram caption.
For more recipes well-suited to help reduce PMS symptoms, check out this 7-day high-protein, high-fiber anti-inflammatory meal plan created by a dietitian.