Anti-Inflammatory Recipes for PMS
Anti-Inflammatory Recipes for PMS
When PMS hits, bloating, cramping, and mood swings can make food choices feel overwhelming. But eating anti-inflammatory meals during the luteal phase (the 1–2 weeks before your period) can help reduce symptom severity, support hormonal balance, and improve how you feel overall.
Below are five easy, nutrient-dense recipes designed with PMS relief and inflammation reduction in mind.
🥗 1. Salmon + Sweet Potato Bowl
Why it works: Salmon is rich in omega-3s, which reduce inflammatory markers and help regulate mood. Sweet potatoes provide complex carbs and vitamin B6, which can ease irritability.
Ingredients:
- 1 wild-caught salmon fillet
- 1 small sweet potato (roasted)
- 1 cup steamed broccoli
- 1 tbsp olive oil, sea salt, garlic
Quick Tip: Roast everything together on a sheet pan for minimal cleanup.
🍵 2. Turmeric Lentil Soup
Why it works: Lentils are fiber-rich and stabilize blood sugar, while turmeric is a powerful anti-inflammatory spice shown to reduce menstrual pain.
Ingredients:
- 1 cup red lentils
- 4 cups veggie broth
- 1 tsp turmeric, 1 tsp cumin
- 1 small carrot, 1 celery stalk, 1 garlic clove
To serve: Top with lemon juice and fresh parsley.
🥒 3. Gut-Healing Kefir Smoothie
Why it works: Probiotics support gut health, which is linked to mood and hormone regulation.
Ingredients:
- 1 cup plain kefir or unsweetened yogurt
- ½ banana
- 1 tbsp ground flaxseed
- ¼ cup blueberries
- Handful of spinach
Optional: Add cinnamon for extra anti-inflammatory benefit.
🥬 4. Tahini Kale Salad with Quinoa
Why it works: Leafy greens provide calcium and magnesium, which are essential for PMS relief. Quinoa is a complete protein that supports energy and blood sugar stability.
Ingredients:
- 1 cup cooked quinoa
- 2 cups chopped kale (massaged with lemon juice)
- 1 tbsp tahini
- 1 tsp apple cider vinegar
- 1 tbsp hemp seeds
Top with: Roasted chickpeas or avocado for added fiber and healthy fat.
🍫 5. Dark Chocolate Chia Pudding
Why it works: Chia seeds are high in omega-3s and fiber, and dark chocolate offers magnesium to ease irritability.
Ingredients:
- 2 tbsp chia seeds
- ½ cup almond or oat milk
- 1 tbsp raw cacao powder
- 1 tsp maple syrup (optional)
- ¼ tsp vanilla extract
Chill overnight: Enjoy with berries or a dollop of coconut yogurt.
Key Ingredients to Stock Up On
- Leafy greens (kale, spinach, arugula)
- Cruciferous veggies (broccoli, Brussels sprouts)
- Fatty fish (salmon, sardines)
- Whole grains (quinoa, brown rice)
- Seeds (chia, flax, pumpkin)
- Spices (turmeric, ginger, cinnamon)
Final Takeaway
You don’t need to overhaul your whole diet to feel better before your period. Adding just 1–2 anti-inflammatory meals per day during your luteal phase can significantly reduce PMS symptoms and support overall cycle health.
🍽️ Food is one of your most powerful tools for hormone balance—use it with intention.