8 PMS Smoothies That Effectively Fight Off the Pain

Sudden emotional outburst. Cramps. New zits popping up on your face. Tender breasts. Yep, it’s that time of the month again. Your period is coming. And what you feel around 1 or 2 weeks before your actual menstruation is premenstrual syndrome, or simply known as PMS.

This is the emotional and physical symptoms that occur to almost every female before their period. Not everyone experiences the same symptoms. They usually vary between women. They usually start to go away around the start of the bleeding.

The most common PMS symptoms are bloating, tender breasts, acne, headaches, feeling tired, irritability, and mood changes.

Whatever these symptoms are, they all have one thing in common: they’re very successful in making every single woman miserable.

But, girls! There’s hope. There are actually ways to alleviate these PMS symptoms. And one of the yummiest and effective ways is to indulge in some PMS-fighting smoothies.

PMS Smoothie Recipes

Yes, these drinks are satisfying, delicious, and most of all, they help ease and the soothe the pain you get before your periods. Getting through PMS will be a breeze as long as you have any of these smoothies by your side.

Go ahead, check them out and see for yourself.

Spinach and Spice Smoothie

This particular smoothie relies on its anti-inflammatory ingredients to help you out. Also, the protein from chia seeds and protein powder help fight fatigue and your carb cravings. Also, the spices used here—ginger, cinnamon, turmeric, and cayenne pepper—help avoid feelings of cramping and bloating. And finally, the spinach adds even more nutrients that effectively fight menstrual cramps. 


1 cup baby spinach

2 scoops soy-free and dairy-free vanilla protein shake powder

½ small avocado (pitted, peeled, and sliced)

1 tablespoon chia seeds

10 ounces unsweetened coconut milk

1 tablespoon coconut oil

2 teaspoons fresh ginger (grated)

⅛ teaspoon ground cinnamon

¼ teaspoon ground turmeric

dash of ground cayenne pepper

ice cubes


First, add the spinach, protein powder, avocado slices, chia seeds, coconut milk, and coconut oil in a high-speed blender. Mix them well. Next, add the ginger, cinnamon, turmeric, and cayenne pepper. Continue blending until everything is fully incorporated. Add in the ice cubes gradually until desired consistency is achieved.

The PMS Buster

Photo surce: www.kouhl.com

The cantaloupe is a high-potassium food that can combat breast tenderness. The vitamin C in this fruit can also help regulate menstrual flow and ease menstrual cramps.

The maca powder is an adaptogen. This means it can support your entire endocrine system to produce the right amount of hormones your body needs.


1 cup cantaloupe cubes (frozen)

1 orange (peeled and frozen)

½ cup coconut cream

¼ cup maca powder

½ teaspoon ginger (grated)

¼ teaspoon turmeric powder

½ cup coconut water

coconut flakes for garnish

ice cubes


Simply put in all the ingredients (except the coconut flakes and ice cubes) in a blender. Make sure everything is completely combined. You can then add the ice cubes one by one, stopping once you get the thickness you want. Top the smoothie with the coconut flakes.


Chocolate Banana Cashew Smoothie

For many women who go through pre-period pains, chocolate is always the answer. And this smoothie proves just that. This not only satisfies your sweet cravings; it also eases the pain you go through.

This blend provides you with calcium, fiber, thiamine, and riboflavin. All these nutrients work together and effectively reduce PMS symptoms. And also, the cashews and banana offer magnesium, which will relieve bloating and constipation, as well as ease cramps.


½ cup spinach

½ banana (frozen)

¼ avocado

3 ounces nonfat vanilla Greek yogurt

½ cup chocolate soy milk

dark chocolate chips and extra cashews for garnish

⅛ cup raw cashews

½ cup water


All you need to do is put everything in the blender, except the garnishes. Make sure you completely blend the mix until smooth. Once everything is to your liking, pour into a glass. Garnish with some chocolate chips and chopped nuts.

Refreshing Cucumber Smoothie

For those women who seem to be always feeling hot before getting their period, then this smoothie is for you. It tastes light and refreshing, and it can easily lift you out of your funk.

Cucumbers contain vitamin C, caffeic acid, as well as silica. These help reduce swelling and help with the acne you get during this uncomfortable time.


3½ cups cucumber (unpeeled and chopped)

1 cup plain nonfat yogurt

½ cup lemon juice

pinch of salt

pinch of ground black pepper

ice cubes


Put in the cucumber chunks, yogurt, and lemon juice in a high-speed blender. Mix until somewhat smooth. Add in the salt and pepper for a bit of flavor. Continue blending until very smooth. Add in the ice for the thickness you want.

The Superwoman Smoothie

Without a doubt, you’ll feel just like Superwoman with this smoothie! This drink contains a very high amount of vitamin B, which can definitely ease PMS symptoms. Kefir has also been noted to reduce menstrual cramps and reduce bloating.


1 orange (cut into pieces)

½ cup plain kefir

1 apple (cut into pieces)

1 banana (sliced)

½ cup water

ice cubes


Simply add in the orange slices, apple slices, banana slices, kefir, and water into a blender. Go ahead and blend everything completely. Slowly add in the ice for the consistency you want the smoothie to be.

Healthy Dark Chocolate Green Smoothie

Photo source: www.incrediblesmoothies.com

The blueberries in this recipe help offset the symptoms of low estrogen. The antioxidants they contain also make sure to lessen the pain during this time by fighting off inflammation. Flaxseeds help with constipation, balance out hormones, reduce breast pain, and reduce cramping as well.


½ large mango (peeled, pitted, and sliced)

¾ cup frozen blueberries

2 cups baby spinach

1 tablespoon flaxseed

1 tablespoon raw cacao powder

4-6 ounces filtered water


In a high-speed blender, dump in the mango, blueberries, spinach, flaxseed, cacao powder, and water. Blend thoroughly for around 30 seconds, or until the drink is completely smooth. Pour in a glass and serve.

Not-So-Moody Maca Smoothie

Sipping on this drink will not only benefit you, but also those poor unfortunate souls who get in your grumpy path.

First, the maca powder will help boost your energy and regulate and balance your hormones. It also helps you to manage stress.

Cherries offer vitamin C to relieve tender breasts, melatonin (the sleep hormone) for a good night’s sleep, and antioxidants that protect our cells from oxidative stress and damage.

And finally, the cacao powder is high in magnesium. This mineral regulates serotonin levels in your body. This keeps bad moods at bay.


2 teaspoons cacao powder

1 teaspoon maca powder

1 cup frozen cherries

½ pear

1 medjool date (pitted)

2 tablespoons sunflower seeds

1 whole vanilla bean (chopped)

1 cup almond milk


Put in all the ingredients in a blender. Mix everything well, making sure no lumps are visible. Once you are satisfied with its consistency, place in your favorite glass and enjoy.

Cramp Relief Smoothie

Say bye-bye to those painful cramps during PMS with this drink. Every single ingredient it uses can effectively fight off cramps, bloating, and pain connected to your period. Turmeric adds its anti-inflammatory properties to reduce the menstruation pains. This drink is also an effective detoxifier.


3 carrots (chopped)

1½ cups pineapple cubes

½ banana

1 cup kefir

½ teaspoon ground ginger

¼ teaspoon turmeric

ice cubes


Simply put in the carrots, pineapple, banana, kefir, ginger, and turmeric in a blender. Process everything until all the ingredients are fully combined and the mix is smooth. Add in the ice cubes one by one for the thickness you want.


Kate B. Forsyth is a writer for Be Healthy Today, who specializes in health and nutrition. Her passion is to help people get an overall transformation of health that lasts a lifetime. In her blog posts, she goes beyond research by providing health-concerned citizens doable and simple tricks to achieve a healthier lifestyle.

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