Premenstrual syndrome (PMS) refers to the symptoms that women may have in the weeks leading up to their period. PMS affects the majority of women at some point in their lives. If it is interfering with your daily life, you can seek assistance or try out natural remedies. Usually when a woman is PMSing, they show several symptoms such as bloating, cramping, and weariness caused by hormonal fluctuations. 

However, PMS symptoms such as these and others can be helped by a change of diet. Consumption of a certain type of food containing a certain type of nutrients is best to ease these symptoms. Below are a couple of tips on what type of food that can be consumed to reduce PMS symptoms:

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1. Consume foods that are high in iron and zinc. Foods like red meat, liver, eggs, leafy green veggies, and dried fruits have been shown to help relieve PMS symptoms in some women.
2. Increase your calcium consumption. Calcium-rich foods such as milk, yoghurt, cheese, and leafy green vegetables, have been linked to a reduction in PMS symptoms across several studies.
3. Trans fats, deep-fried meals, and sugar should all be avoided. All of them are inflammatory that can make PMS symptoms worse.
4. Eliminate salt from your diet to avoid bloating. Cutting salty snacks, frozen dinners, and processed foods if you are prone to retain water and experience bloating can make a major impact.
5. Food sensitivities should be avoided. Food allergies can cause PMS, which is a common symptom. Dairy and wheat are two common offenders. Remove the probable food from your diet and observe if your symptoms improve.
6. Caffeine and alcohol should be avoided. Both exacerbate PMS symptoms, so avoid them during your period.
7. Glance at vitamin supplements. Taking a daily multivitamin or taking magnesium, vitamin B6, or vitamin E supplements may help ease cramps in some women. Supplements, however, are not a substitute for a healthy, well-balanced diet. It's always preferable to receive your vitamins and nutrients from the foods you eat.
8. To relieve cramps, include vital fatty acids in your diet. Cramping has been proven to benefit from omega-3 fatty acids. Examine whether eating extra fish or flaxseed helps to alleviate PMS symptoms.

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These PMS symptoms can be avoided or reduced by adopting modifications to your daily eating and exercise routine. Choose a high-fiber, calcium-rich diet and engage in some form of physical activity (walking, cycling, yoga or jogging) on a daily basis. Taking these steps can help you develop good eating habits that will benefit you for the rest of your life.