At Impart Therapy’s November PMDD support meeting, we were joined by Behnaz Beigui, a Certified Functional Nutrition Counsellor who offered a compassionate and deeply informative look at how nutrition and gut health influence premenstrual dysphoric disorder (PMDD). Drawing from both her professional training, her clients’ stories and lived experiences, Behnaz emphasized one core message: there is no one-size-fits-all approach to PMDD.
Why Our Bodies React Differently
Behnaz opened by acknowledging something many of us have questioned: Why do some people feel energized and social around ovulation while others feel angry, exhausted, or overwhelmed? She explained that genetics, diet, environment, geography, and even stress history shape how our bodies respond to hormonal shifts. For example, while many women describe ovulation as a “feel-good” time, some experience irritability and fatigue during the post-luteal phase.
These differences sparked her passion for functional nutrition. This root-cause-based approach recognizes the complexity and profound impact of women’s hormonal systems, which are deeply influenced by their lived experiences. She also noted a huge gap in research: for decades, about 75% of health studies were conducted on men, meaning women’s health needs have historically been overlooked. Fortunately, this tide is slowly changing.
Understanding PMDD Through a Functional Lens
Behnaz described PMDD as a condition with hormonal, metabolic, and psychiatric components, recognized in the DSM-5 and affecting roughly 1.6% of women worldwide—though she believes the real number is likely much higher. Beyond hormones, she highlighted several factors that can worsen symptoms:
● Childhood trauma and chronic stress
● Imbalances in gut health, including SIBO and candida
● Histamine intolerance
● Sleep disturbances
● Environmental toxins and inflammation
Because PMDD is multi-layered, Behnaz advocates for a holistic approach supported by a collaborative care team—family doctors, endocrinologists, therapists, and specialized nutrition practitioners. The goal is not merely symptom control, but true healing through understanding the underlying imbalances.
The Gut–Brain Connection: Why Digestion Matters
One of the most powerful themes in Behnaz’s talk was the relationship between gut health and PMDD. She reminded us that 90% of the body’s serotonin—essential for mood, digestion,
sleep, and sexual function—is produced in the gut. When gut function is compromised, serotonin production and hormone metabolism are disrupted.
Key points she emphasized:
● Gut health influences hormone detoxification, especially through the gut–liver axis
● Poor digestion can worsen mood swings, cramps, irritability, and fatigue
● Regular bowel movements are essential—ideally every 3–4 hours after eating
● Nutrient absorption depends on strong digestive function
Food-Based Strategies for PMDD
Behnaz offered practical, nutrition-based steps that many people with PMDD find helpful:
Behnaz offered practical, nutrition-based steps that many people with PMDD find helpful:
1. Consider a low-histamine diet before your period, if you struggle with histamine breakdown
Some individuals with histamine intolerance notice increased anxiety, migraines, hives, or irritability. For the two weeks before menstruation, Behnaz suggests avoiding:
- Fermented foods
- Aged cheeses and dairy
- Nightshades (tomatoes, peppers, eggplant)
- Food that’s been sitting in your fridge or pantry, especially seafood and fish
- Processed meats and products
Instead, focus on fresh foods such as leafy greens, root veggies, apples and pears, onions and garlic, and fresh-frozen fish, freshly made meals, and herbs
2. Prioritize key nutrients
These nutrients support hormones, neurotransmitters, and inflammation regulation:
- B5 and B6 for adrenal function
- Magnesium bisglycinate for calming, sleep, and mood regulation
- Omega-3s for hormone synthesis and pain reduction
- Quality proteins for anti-inflammatory support & mood stabilization
- Vitamin D3, iron, and calcium (get levels tested before supplementing)
3. Strengthen digestion
- Eat whole, unprocessed foods
- Focus on quality protein with each meal for hormonal balance and satiety
- Include a variety of healthy fats and fiber with each meal or snacks
- Track reactions to foods to identify triggers
- Skip processed sugars and products containing simple carbs
Moving Forward with Support
Behnaz ended with encouraging next steps for anyone managing PMDD:
- Work with your practitioner before starting supplements
- Track symptoms and food reactions to personalize your diet
- Request bloodwork for ferritin, iron, and vitamin D
- Support digestion daily and aim for regular bowel movements
- Prioritize quality sleep
- Build a team —you don’t have to do this alone
Her message was both validating and empowering: PMDD is real, complex, and deserving of care that considers your entire body—not just your hormones. With personalized nutrition and a root-cause approach, healing becomes more possible.
About Behnaz Beigui
Behnaz is a certified functional nutritional counsellor, with a passion for helping people rediscover their health and vitality and empowering them on their healing journey. Her scope of practice is food intolerances and sensitivities, skin problems, anxiety, gut infections, including SIBO and SIFO, that contribute to inflammatory conditions like Histamine Intolerance, IBS, and hormonal imbalances. For more details and to contact her, please visit her website.