---
title: Which foods increase or decrease PMS risk? | Niyora
description: Nuts, seeds, and legumes appear protective against moderate/severe PMS. Sugar and sweets appear to increase moderate/severe PMS risk.
url: https://niyora.com/research/papers/dietary-predictors-of-premenstrual-syndrome-protective-role-of-nuts-seeds-and-2025/
---

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- Which foods increase or decrease PMS risk?

Survey study, 2025

# Which foods increase or decrease PMS risk?

Nuts, seeds, and legumes appear protective against moderate/severe PMS. Sugar and sweets appear to increase moderate/severe PMS risk.

 Early or limited evidence

606 white women aged 18-35 years

## What they did

Cross-sectional study of 606 white women aged 18-35 who reported what foods they ate and PMS symptom severity.

## What they found

21.8% had no PMS, 50.2% had mild PMS, and 28% had moderate/severe PMS. For moderate/severe PMS: each serving of nuts, seeds, or legumes had odds ratio 0.59, while each serving of sugar or sweets had odds ratio 1.33. For mild PMS: nuts/seeds/legumes and fish/seafood reduced odds. Vegetables unexpectedly increased the odds of mild PMS.

## What it means for you

Several foods appear linked to PMS, but this is observational research and cannot prove diet causes changes in PMS. The unexpected vegetable finding needs clarification.

28%

women with moderate/severe PMS

0.59

odds ratio for nuts/seeds/legumes

1.33

odds ratio for sugar/sweets

## About the study

Original title Dietary predictors of premenstrual syndrome: protective role of nuts, seeds, and legumes, and adverse role of sugar and sweets Authors Granda D, Szmidt MK, Jarmuzek-Orska P et al. Journal Nutrition (Burbank, Los Angeles County, Calif.) Year 2025 Study design Survey study Participants 606 What was tested None - study observed food consumption Open access Yes Read the paper [doi.org/10.1016/j.nut.2025.112835](https://doi.org/10.1016/j.nut.2025.112835)

## Topics

[Premenstrual dysphoric disorder (PMDD)](https://niyora.com/research/topics/condition-pmdd/)[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Diet and nutrition](https://niyora.com/research/topics/treatment-diet/)

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Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor.

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