| |
 
|
Read all food labels carefully before you purchase packaged
foods.
Try to stay below 1 gram of saturated fat per serving and less
than 9 grams of total fat per serving.
There will be exceptions when it
comes to healthy fat foods like Salmon, which has 9-10 grams of
healthy fat for a 3 ounce
serving.
|
 |
|
Stress Foods
The following list may have an affect on sex hormones. These foods are either high in
saturated fats, preservatives, artificial ingredients or trans-fats and should be
avoided all of the time for best results whether or not you follow the Cycle Diet plan:
 | Full fat cow's milk |
| Full fat cow's cheese |
| Full fat cottage cheese |
| Cow's butter |
| Margarine |
| Processed meats, hot dogs, cold cuts |
| Fatty red meats-bacon, ribs, beef, ham, sausage, pork, lamb |
| Deep fried foods |
| Hydrogenated oils Partially-hydrogenated oils and shortenings |
| Bouillon or soup broths with MSG |
| Aspartame aka NutraSweet brand |
| Non-diet soda or soda with aspartame |
| Salad dressing with hydrogenated oils |
| Salty snack foods, chips, pretzels |
| High fructose corn syrup |
| Alcohol (during luteal phase) |
| Sulfites (found in many processed foods, wines and meats as a preservative, read label) |
| Mono and Diglycerides (another name for hydrogenated/trans fats)l |
This list is by no way complete if you suffer from food allergies, sensitivites or intolerances.
Please contact the Cycle Diet Dietitian if you suspect a food intolerance or would like more information on what symptoms are common in
food sensitivites and or intolerances.
You may find the following list helpful to check how many
"foods to avoid" you actually eat and how often you eat them.
If you are consuming any of these foods or drinks five or more times a
week in regular quantities, it is possible they may be contributing to your PMS symptoms.
| Food |
Once or
twice a week |
Three to
4x's week |
Five to
six times a week |
Everyday |
whole cows milk
full fat cheese
cottage cheese from whole milk
butter
margarine
whole eggs
milk chocolate
added sugar
fatty meats
beef
pork
lamb
hot dogs
cold cuts
white bread
white flour noodles
white rice instant
pastries
added salt
bouillon, soup mixes
Miracle Whip
salad dressing
catsup
chips
tortilla chips
onion rings
French fries
fast food burger
sub sandwich
fried chicken
Ritz cracker or box cracker
candy bar or candy
pizza
full cream Ice cream
cake
sugary refined cereals
pie
pudding
artificial sweetener
pressed meats
Regular Soda
Diet Soda with Nutrasweet
wine
beer
hard liquor
This list is available as a form along with others in the Cycle Diet Workbook. See products for details on how to order.
Food Sensitivities, Intolerances and PMS/PMDD
By Debra Hope-Riedesel RD/LD
How do I know if I have a food sensitivity or intolerance? I'm usually fine most of the time except those few days before
my period when I have the most awful stomach pain with diarrhea or (constipation).
This is a question I get from many of my clients.
Usually a person has an idea if a food or food combination upsets their stomach or a connection is made between a specific food, indigestion,
gas, diarrhea or gut pain at the time of ingestion. Many times a connection isn't made until a woman enters the late luteal phase, especially
with gluten--because it's in everything. A lactose intolerance may also be blamed on a flu bug, food gone bad or just part of the regular PMS
pattern.
Food sensitivities from undigested proteins such as gliadin from gluten and casein from dairy as well as other protein
fractions (peptides) can cause an immune response within the GI. Often this response is too small to even notice if your immune system is working properly.
But, underlying food sensitivities and intolerances can easily be recognized during the late luteal phase if you keep track of exactly
what you eat and note the different kinds of digestive symptoms that surface.
Why is it important to pay particularly close attention to your digestive system and PMS/PMDD symptoms? It's during this time
if you do have any kind of food sensitivity that it will show itself due to your suppressed immune system. You need to be very aware
that these undigested protein fractions can cause intestinal damage as well as malabsorption. Many times eliminating the suspected food
or foods is all you need to do. Being tested by a knowleageable allergist or Gastroenterologist for a definite diagnosis is prudent
so further damage isn't done.
If you would like to be tested for gluten, casein or malabsorption please contact the Cycle Diet Dietitian
for a referral to a board certified Gastroenterologist that specializes in food sensitivities and intolerance.
Avoiding foods that cause digestive problems and malabsorption can not only save you from continued PMS and or PMDD,
but from the possibility of future complications with fertility, GI stress and disease.
Next Page Foods To Include
|
|
 |
|
