text: PMS symptoms may be relieved by avoiding caffeine, sugar, salt, white flour, red meat, dairy, butter, monosodium glutamate (MSG), fried foods, and processed foods during the two weeks prior to menstruation. Food that help to fight PMS include steamed green vegetables, salad, beans, grains, and fruit. To obtain essential fatty acids (omega-3 and omega-6) women can eat flaxseeds, sesame seeds, pumpkin seeds, salmon, mackerel, and tuna.\nA variety of herbal remedies may alleviate symptoms associated with menstrual problems. These include:\n• black cohosh (Cimicifuga racemosa): mood swings,tension, establishing ovulation (an important source of\nphytoestrogens). The German Commission E, however, states that women should not take black cohosh for menstrual problems for longer than six months because of the risk of side effects.\n• black haw (Viburnum prunifolium): cramps\n• chamomile (Matricaria recutita): mood swings, tension, and cramps\n• cramp bark (Viburnum opulus): cramps\n• dandelion (Taraxacum dang gui): fluid retention and bloating\n• dong quai (Benincasa cerifera): PMS symptoms, cramps, irregular cycles, heavy bleeding, or bleeding in between cycles\n• fenugreek (Trigonella foenum-graecum): irregular bowel movements