<ol><li>Nutritionists may cringe at the nutrient content of a premenstrual <a href="https://www.psychologytoday.com/us/basics/diet" rel="noopener noreferrer" target="_blank">diet</a> limited to the four food groups: chocolate, chocolate, chocolate and chocolate.</li><li>But for the woman grappling with her premenstrual mood swings, fatigue, and temporary <a href="https://www.psychologytoday.com/us/basics/memory" rel="noopener noreferrer" target="_blank">memory</a> loss, eating to take the edge off these symptoms takes precedence over eating foods with better nutrient content.</li></ol>

Chocolate, Chocolate, Chocolate, Chocolate 🍫 

<ol><li>But women are facing another challenge to the natural way of dealing with their PMS. They are being told to follow diets that avoid carbohydrates altogether. </li><li>Women’s brains have less serotonin naturally than the brains of men. </li><li>So when carbohydrates are avoided, and serotonin levels drop, women are more likely to suffer the effects on their mood, sleep, fatigue and cravings than men at any time. </li><li>Couple this with the natural drop in serotonin activity during PMS, and the resulting perfect storm of mood upheavals.</li></ol>

Challenges faced by women

The neurotransmitter, serotonin, which oversees mood, energy, <a href="https://www.psychologytoday.com/us/basics/attention">concentration</a>, and <a href="https://www.psychologytoday.com/us/basics/appetite">appetite</a>, seems to become less active at the time the premenstrual symptoms arise.

What causes PMS? 

Sugar, along with other carbohydrates, diminishes rather than worsens premenstrual symptoms. <ul><li>Yet this information seems to have escaped the notice of the PMS experts giving advice on various web sites devoted to women’s health.</li><li>Avoiding sugar is usually the first recommendation given to women who hoped to diminish their PMS.</li></ul>

Sugar diminishes PMS 

<ol><li>The consumption of a carbohydrate-based beverage that increased serotonin levels decreased a variety of PMS symptoms such as <a href="https://www.psychologytoday.com/us/basics/anger" rel="noopener noreferrer" target="_blank">anger</a>, <a href="https://www.psychologytoday.com/us/basics/depression" rel="noopener noreferrer" target="_blank">depression</a>, confusion, lack of attention and cravings for carbohydrates.</li><li>Based on these clinical studies, the connection between the well-known cravings of premenstrual women for chocolate and other sweet carbohydrates now made sense.</li><li>Eating carbohydrates is a natural form of self-medicating. </li><li>The increase in serotonin levels might not remove all the premenstrual symptoms but at least would make them bearable. </li></ol>

Food that increase Serotonin may make PMS bearable

Fortunately, starchy carbohydrates have the same positive effect on serotonin and PMS as sugar. <ul><li>Pasta, potatoes, rice, polenta, breads, cereals, pancakes and other starchy carbohydrates will also exert their mellowing effect on premenstrual mood by increasing serotonin. </li><li>They should be eaten with little or no fat to speed up digestion and little or no protein which prevents serotonin from being made.</li></ul>