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

Pouring PMS Smoothie into a glassPin
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Why Make this PMS Smoothie

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. Plus, it tastes absolutely delicious!

PMS Smoothie in foreground with pineapple, carrots and pumpkin seeds in background.Pin

Benefits of PMS Smoothie Ingredients

This smoothie isn’t just a tasty beverage; it’s a powerful combination of nutrients that can help alleviate those pesky PMS symptoms. Let’s delve into the benefits of each ingredient:

  • Greek Yogurt – Enjoy an 8-ounce cup of low-fat or fat-free Greek yogurt, an exceptional source of calcium. A comprehensive study involving the University of Massachusetts at Amherst and other institutions highlighted that incorporating calcium-rich dairy products, particularly those with added vitamin D, can potentially decrease PMS risk by up to 40 percent.
  • Pumpkin Seeds – Elevate your smoothie’s benefits with pumpkin seeds, boasting a wealth of nutrients renowned for alleviating PMS symptoms. Packed with up to 75% of your daily magnesium requirement and 85% of manganese, these seeds offer mood-boosting properties, help counter water retention, and combat the irritability and tension often accompanying 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. 
PMS Smoothies with pineapple, pumpkin seeds and carrots around them.Pin

More Foods to Help Fight PMS

Eating the right foods during your period can help alleviate discomfort and support your body’s needs. In addition to the ingredients in this smoothie, here are some other foods that are beneficial to consider:

  • Leafy Greens: Think spinach, kale, and chard – these leafy heroes are loaded with iron, which can tackle fatigue and give you a natural energy boost.
  • Fatty Fish: Salmon, mackerel, and sardines are like superheroes for your cramps. Their omega-3 fatty acids help calm inflammation and soothe those pesky pains.
  • Berries: Blueberries, strawberries, and raspberries are like little mood boosters. They’re full of antioxidants that kick inflammation to the curb.
  • Dark Chocolate: Yes, you read that right! Dark chocolate can be a mood lifter and cramp buster. Plus, it brings magnesium to the party for muscle ease.
  • Whole Grain Goodness: Oats, quinoa, and brown rice keep you going with their slow-release energy. They’re like your backup power source.
  • Nuts: Almonds, walnuts, and those tiny chia seeds are here to give you healthy fats and a dose of magnesium for those cranky cramps.
  • Ginger: Say hello to ginger! It’s an inflammation fighter and tummy soother for when things get rocky.
  • Avocado Love: Avocado is packed with potassium and healthy fats, giving bloating a run for its money.
  • Lean Protein Pals: Chicken, turkey, tofu, and beans have your back with protein that evens out your blood sugar and keeps your muscles strong.
  • Herbal Tea Hugs: Sip on chamomile, peppermint, or ginger tea for that warm, soothing hug you need.

When your period shows up, these foods are here to make the ride a little smoother. Everyone’s body is different, so feel free to mix and match to find your comfort combo. And don’t forget to stay hydrated with plenty of water – your body will thank you!

Overhead photo of two smoothies with pumpkin seeds, carrots and pineapple chunks surrounding them.Pin

More Healthy Smoothie Recipes

PMS SmoothiesPin

When it’s that time of the month, this PMS Smoothie is a great addition to your day. It’ll help with pesky bloating, cramps and help boost your mood (and energy). Let me know in the comments if you try this recipe out and tag me on social media if you make it!


PMS Smoothie

Fight the bloating, cramps and irritability that happens every month with this easy to make PMS Smoothie. Ladies, we need this!
4.89 from 9 votes
Course: Drink
Cuisine: American
Servings: 1
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
  • 1/8 teaspoon dried or 1/2 inch piece fresh turmeric
  • crack of black pepper (to help turmeric absorption)
  • 1 servings collagen peptides, vanilla or flavorless protein powder (optional)


  • Add ingredients to blender in order given.
  • Blend until smooth.


Make it vegan: If you’re dairy-free or vegan, swap Greek yogurt for coconut yogurt or almond milk yogurt. Look for varieties fortified with calcium and vitamin D to maintain the essential nutrients.


Calories: 231kcal | Carbohydrates: 33g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 3mg | Sodium: 301mg | Potassium: 619mg | Fiber: 5g | Sugar: 20g | Vitamin A: 8442IU | Vitamin C: 48mg | Calcium: 316mg | Iron: 2mg
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.


  1. It helped with my cramps and made me feel completely refreshed. I was relieved, although for it to last all day, it would have had to have been repeatedly made, although I guess we have Advil for that! It was absolutely delicious, too!

4.89 from 9 votes (9 ratings without comment)

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