Fight the bloating, cramps and irritability that happens every month with this easy to make PMS Smoothie. Ladies, we need this!


I know the urge to grab that chocolate bar and other junk food during that time of the month is strong (believe me), but certain foods like salty potato chips can worsen the bloat and water retention you’re already dealing with. The best way to combat PMS is with foods rich in vitamins, fiber and minerals.


“Whether you suffer a little or a lot, good nutrition can help alleviate some PMS symptoms, increase your energy levels, and make you healthier overall,” says Joy Bauer, MS, RD, CDN, nutrition expert for the Today show. I created this PMS Smoothie that is full of foods that actually help combat the problem instead of add to it. 

  • Greek Yogurt – An 8-ounce cup of low-fat or fat-free yogurt is an excellent source of calcium. According to a joint study by researchers from the University of Massachusetts at Amherst and other institutions, which analyzed the calcium and vitamin D intakes of nearly 3,000 women, eating a diet with calcium-rich dairy products, especially those with added vitamin D, lowered the risk for developing PMS by as much as 40 percent. 
  • Pumpkin Seeds – Pumpkin seeds are rich in a number of nutrients that have been shown to reduce PMS symptoms, serving up to 75% of the daily recommended amount of magnesium and 85% of the daily recommended amount of manganese, Bauer says. Magnesium can help lift your mood and fight water retention, while manganese has been shown to reduce the irritability and tension that comes with PMS. 
  • Bananas  Bananas are rich in vitamin B6 and potassium, which can stop you from retaining water and feeling bloated. Too little potassium can cause muscle cramping — the last thing you want when menstrual cramps loom. 
  • Pineapple – Pineapple is a fabulous source of manganese, a nutrient that may help fight against PMS-related irritability,” says Palinski-Wade. She also adds, “don’t forget the sweetness from a fresh pineapple can curb those sugar cravings.” 
  • Turmeric – Curcumin, the bioactive compound found in turmeric, has demonstrated both anti-inflammatory and neurologic effects in studies, which may help treat PMS. 

So, there you have it. Let me know if you try this recipe out. Tag me on social media, @weelicious


PMS Smoothie

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Author: Catherine McCord
Prep Time 5 minutes
Total Time 5 minutes


  • 1/2 banana
  • 1/2 cup frozen pineapple
  • 1 small raw carrot, peeled
  • 1/4 cup greek yogurt
  • 1 tablespoon pumpkin seeds
  • 3/4 cup milk of choice


    • Place ingredients in a blender and puree until smooth. 
    • * 1/8 tsp dried or 1/2 inch piece fresh turmeric and a crack of black pepper can also be added and help with inflammation. 
    • Optional high protein add ins: collagen peptides, vanilla or flavorless protein powder
    Did you make this recipe?Mention @Weelicious or tag #weelicious!

    About the Author

    Catherine is a mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.

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