Juicing can be a supportive way to ease PMS (premenstrual syndrome) symptoms since fresh juices deliver vitamins, minerals, antioxidants, and hydration in an easily absorbed form. While juicing isn’t a cure, certain ingredients can help balance hormones, reduce bloating, improve mood, and ease cramps.

Here are some PMS-friendly juicing ideas:

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Key Ingredients for PMS Support

• Leafy greens (spinach, kale, parsley): Rich in magnesium, calcium, and vitamin B6 to reduce cramps, mood swings, and water retention.
• Beets: Support healthy blood flow, reduce fatigue, and help detox excess estrogen.
• Carrots: High in beta-carotene, which may help regulate hormones.
• Pineapple: Contains bromelain, an enzyme that may ease bloating and cramps.
• Ginger: Reduces inflammation, cramping, and nausea.
• Citrus (orange, lemon, grapefruit): Vitamin C supports mood and helps iron absorption.
• Celery & cucumber: Hydrating, helps flush excess water and reduce bloating.
• Apple: Natural sweetness, fiber, and gut support.

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Sample Juicing Recipes for PMS

1. Anti-Bloat Green Juice
   • 1 cucumber
   • 2 celery stalks
   • 1 cup spinach
   • 1 green apple
   • ½ lemon
   • Small piece of ginger
2. Hormone-Balancing Beet Juice
   • 1 medium beet
   • 2 carrots
   • 1 orange
   • ½ inch ginger
   • ½ lemon
3. Cramp-Soothing Pineapple Juice
   • 1 cup pineapple
   • 2 celery stalks
   • ½ cucumber
   • 1 handful parsley
   • ½ lime

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Extra Tips

• Magnesium-rich foods (leafy greens, pumpkin seeds) help relax muscles and reduce cramps.
• Stay hydrated – dehydration worsens bloating and fatigue.
• Limit added sugar – sugary juices can spike and crash blood sugar, worsening PMS mood swings.
• Try warm teas too (ginger, chamomile) alongside juicing for cramp relief.

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PMS Juicing Plan

7-Day Rotation (Before & During Cycle)

(Each juice is built from nutrients backed by PMS clinical trials — B6, calcium, magnesium, pomegranate, ginger, etc.)

Day 1 – Anti-Bloat Green

• Spinach (2 cups)
• Cucumber (1)
• Celery (2 stalks)
• Green apple (1)
• Lemon (½)
  Supports hydration, reduces bloating, adds calcium & magnesium.

Day 2 – Pomegranate Power

• Pomegranate (1 cup seeds or ½ cup juice)
• Orange (1)
• Carrot (1–2)
• Beet (½)
• Ginger (small slice)
  Inspired by pomegranate clinical trial — reduces PMS severity, boosts energy.

Day 3 – Cramp-Soothing Pineapple Ginger

• Pineapple (1 cup)
• Cucumber (½)
• Celery (1 stalk)
• Lemon (½)
• Ginger (1-inch piece)
  Ginger = anti-cramp, pineapple = bromelain for inflammation.

Day 4 – B6 Mood Booster

• Carrots (2)
• Orange (1)
• Banana (blend after juicing, not through juicer)
• Parsley (handful)
  Vitamin B6 shown to reduce irritability, depression, and fatigue.

Day 5 – Citrus Reset

• Grapefruit (1)
• Orange (1)
• Lemon (½)
• Mint (handful)
  Vitamin C helps iron absorption & mood; refreshing for fatigue.

Day 6 – Magnesium Beet Glow

• Beet (1 small)
• Carrots (2)
• Apple (1)
• Kale (1 cup)
  Beets = circulation, kale = magnesium to ease cramps.

Day 7 – Calm & Clear Juice

• Cucumber (1)
• Spinach (1 cup)
• Celery (2 stalks)
• Pear (1)
• Ginger (optional)
  Hydration + minerals to settle mood and tension.

Fruits

• Apples – 2 (green or red)
• Oranges – 3
• Grapefruit – 1
• Pear – 1
• Bananas – 1–2 (blend, not juice)
• Pineapple – 1 medium (or ~2 cups chunks)
• Pomegranate – 2 (or ~1–1.5 cups seeds, or bottled 100% juice)
• Lemons – 3
• Limes – 1

Vegetables

• Spinach – ~4 cups (fresh)
• Kale – 1 bunch (~2 cups packed)
• Parsley – 1 small bunch
• Mint – 1 small bunch
• Celery – 7 stalks
• Cucumbers – 3
• Carrots – 6–7
• Beets – 2 small

Flavor & Extras

• Fresh ginger root – ~3–4 inches total

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Tips

• Buy organic for leafy greens if possible (they’re heavily sprayed crops).
• If short on time, you can use 100% pomegranate juice (unsweetened) instead of juicing seeds.
• Freeze extra greens or pineapple chunks to prevent spoilage and make juices cold.
• This list covers 1 person for the 7-day plan. Double quantities if someone else is joining in.

Staff Writer

A randomized controlled trial (60 women, Western Turkey, Jan–May 2024) found that taking pomegranate extract over two menstrual cycles significantly decreased PMS symptom severity and improved social quality of life