Anti-Bloat PMS Snack Bites – Dairy & Gluten Free

Ingredients: Makes 4 servings

8 dates, cute in half and pitted

8 1/4” slices of banana

8 tsp coconut yogurt, I used Cocojune

8 tsp nut butter, sunbutter or granola butter

1 C dark chocolate chips, I used Enjoy Life

2 tsp coconut oil

Directions:

1. Line a small baking sheet or dish (that will fit in your freezer) with parchment paper
2. Lay out all the dates about 2” apart and open
3. Add a banana slice to each date
4. Add 1 tsp coconut yogurt to each
5. Add 1 tsp nut butter to each
6. Freeze for 20 minutes
7. In a microwave safe bowl, add the chocolate chips and oil. Mix well until all of the chips are coated in oil and microwave in 30 seconds pulses, mixing each pulse until completely melted
8. Using a fork dip the frozen bites into the chocolate and cover completely.
9. Lay them back on to the parchment paper and freeze about 10-15 minutes before serving
10. When ready to each let them sit at room temp for 5-10 minutes

**These last 2-3 months in the freezer in airtight glass or bpa free plastic container

 PMS Bites: Anti-Bloating Ingredient Breakdown

1. Dates

Rich in potassium & magnesium: Help reduce water retention and balance electrolytes. Natural sweetness + fiber: Keeps bowels regular and supports gut motility, which helps relieve bloating caused by sluggish digestion during PMS. Antioxidants: May soothe inflammation driven by hormone shifts.

2. Banana

High in potassium: Flushes excess sodium, a major cause of PMS bloating. Resistant starch: Feeds good gut bacteria, reducing gas and supporting smoother digestion. Magnesium: Relaxes muscles (including the GI tract).

3. Coconut Yogurt (Cocojune)

Probiotics: Rebalance gut microbiome → less gas, bloating, and constipation. Medium-chain fats: Easily digested and help soothe inflammation. Dairy-free: Reduces risk of hormone-related water retention that some get from dairy.

4. SunButter / Granola Butter

Healthy fats: Help stabilize blood sugar, which can reduce PMS cravings and hormonal bloat. Vitamin E & magnesium: Support liver detox and hormone metabolism (key to reducing bloating). No nuts/soy: Gentle on digestion for those with sensitivities.

5. Dark Chocolate Chips (Enjoy Life)

Magnesium: Helps relax muscles and reduce water retention. Polyphenols: Improve gut health by feeding beneficial bacteria. Mood support: Increases serotonin, counteracting PMS irritability and cravings.

🧘‍♀️ How They Work Together

This combo balances electrolytes (bananas, dates), improves gut motility (fiber + probiotics), reduces inflammation (chocolate + healthy fats), and stabilizes hormones (magnesium, healthy fats).

➡️ The result: less bloating, better digestion, and more stable mood.

🍎 5 More Anti-Bloating PMS Snack Ideas

1. Cucumber & Hummus Cups

Hydrating + rich in fiber. Chickpeas provide magnesium + B6 for hormone balance.

2. Pineapple & Ginger Smoothie

Bromelain in pineapple reduces inflammation and aids digestion. Ginger relaxes the GI tract and decreases bloating gas.

3. Pumpkin Purée Chia Pudding

Pumpkin = potassium + fiber. Chia seeds = omega-3s + gentle detox support.

4. Roasted Edamame or Chickpeas with Sea Salt

Plant protein + magnesium reduce cravings and water retention. High fiber aids digestion.

5. Peppermint Cacao Energy Bites

Peppermint calms the gut and relieves bloating. Cacao adds magnesium and antioxidants for cramps + mood.