Nutrition for Vegans and Vegetarians With PMDD: What to Eat and What to Avoid

By Camilla Brinkworth BHSc Naturopathy, Grad Cert Human Nutrition – Trauma-Informed Practitioner & Family Constellations Facilitator

If you're navigating Premenstrual Dysphoric Disorder (PMDD), you know just how overwhelming it can be. The mood swings, irritability, fatigue, and physical discomfort that arise in the luteal phase of your cycle can leave you feeling completely out of balance. However, what you might not know is that the foods you eat can significantly influence how your body responds to hormonal fluctuations.

As a vegan or vegetarian, you’re already aligned with a lifestyle that supports your health and the environment. However, managing PMDD requires more than just eating plant-based. In this article, I’ll walk you through a vegan and vegetarian PMDD diet plan, helping you understand which foods can help balance your hormones, reduce inflammation, and soothe the emotional and physical symptoms of PMDD.

The Role of Nutrition in PMDD

PMDD is a severe form of premenstrual syndrome (PMS) that causes emotional and physical symptoms due to hormonal fluctuations, particularly oestrogen and progesterone. While many assume that abnormal hormone levels are to blame, women with PMDD typically have normal hormone levels. The difference lies in how the body responds to these hormonal changes.

As a vegan or vegetarian, you're already incorporating powerful plant-based foods into your diet. However, the right vegan and vegetarian foods for PMDD can help manage the physical and emotional symptoms more effectively by supporting hormone balance, reducing inflammation, and stabilising blood sugar. The right PMDD diet plan focuses on nutrients that promote serotonin production, support progesterone levels, and combat inflammation.

Vegan and Vegetarian Foods to Include in Your PMDD Diet Plan

A balanced PMDD diet plan doesn't require drastic changes to your vegan or vegetarian lifestyle but focuses on incorporating specific nutrients that can help ease PMDD symptoms. Here are the key foods to include:

Anti-Inflammatory Plant Proteins for Hormonal Balance

Plant-based proteins are essential for supporting hormonal health, reducing inflammation, and balancing oestrogen levels. Incorporate lentils, chickpeas, tofu, tempeh, and quinoa into your meals to provide vital plant proteins that help regulate hormones and keep your energy levels steady. These proteins are rich in amino acids that help stabilise blood sugar levels and support neurotransmitter production, which is key for managing PMDD symptoms.

Magnesium-Rich Foods for Stress and Mood Management

Magnesium plays a crucial role in relaxing the nervous system and muscles, reducing irritability, and alleviating fatigue. As a vegan or vegetarian, you can easily incorporate magnesium-rich foods like dark leafy greens (spinach, kale), pumpkin seeds, avocados, bananas, and almonds into your diet. These foods help reduce anxiety and calm your nervous system, essential for managing the emotional volatility of PMDD.

Omega-3 Fatty Acids for Mood Regulation

Omega-3 fatty acids are essential for maintaining emotional stability and reducing inflammation. Since omega-3s are crucial for serotonin production, they can help combat the depressive and anxious symptoms of PMDD. Ahiflower, a plant-based omega-3 and omega-6 GLA (gamma-linolenic acid) source, is a powerful alternative to fish oils. You can also enjoy other plant-based sources of omega-3s, such as chia seeds, flaxseeds, and walnuts, to improve emotional balance and reduce inflammation during the luteal phase.

Complex Carbohydrates for Stable Energy

To manage fatigue and prevent blood sugar crashes, it’s important to include complex carbohydrates in your PMDD diet plan. These slow-releasing carbs help stabilise blood sugar and provide consistent energy. Focus on foods like sweet potatoes, quinoa, whole oats, and brown rice. These complex carbs keep you feeling full and balanced, preventing mood swings and irritability often associated with blood sugar dips.

Probiotic and Prebiotic Foods for Gut Health

Gut health is closely tied to hormone metabolism and serotonin production. A healthy gut microbiome helps your body process hormones and stabilise mood. As a plant-based eater, include probiotic-rich foods like kimchi, sauerkraut, kombucha, and vegan coconut kefir, along with prebiotic foods like garlic, onions, and asparagus. These foods nourish the beneficial bacteria in your gut, supporting emotional and physical well-being.

Foods to Avoid in Your PMDD Diet Plan

Certain foods can exacerbate PMDD symptoms by increasing inflammation, disrupting hormonal balance, or causing blood sugar fluctuations. Avoid or minimise the following in your PMDD diet plan:

Refined Sugars and Processed Foods

Refined sugars and processed foods are inflammatory and can lead to blood sugar imbalances, which contribute to mood swings, fatigue, and irritability. These foods also lead to increased inflammation, making PMDD symptoms more intense. Avoid sugary snacks, refined carbs, and pre-packaged meals to help maintain hormonal balance and steady energy levels.

Caffeine

Caffeine may give you a temporary boost, but it can worsen PMDD symptoms by increasing anxiety and disrupting sleep. During the luteal phase, it's essential to prioritise relaxation and restorative rest. Caffeine can also interfere with serotonin production, which is key to managing PMDD mood swings. Opt for herbal teas like chamomile or peppermint instead of coffee or energy drinks.

Alcohol

Alcohol can disrupt serotonin levels, impair sleep quality, and lead to dehydration, which worsens PMDD symptoms like fatigue and irritability. It also exacerbates inflammation in the body. Try to reduce or eliminate alcohol consumption, particularly during the luteal phase when your symptoms are more intense.

Dairy and Red Meat

Many women with PMDD find that dairy and red meat contribute to bloating, inflammation, and digestive discomfort. If you’re not already plant-based, consider reducing dairy and red meat in your PMDD diet plan and opting for plant-based alternatives, like nut milks or plant-based protein sources, to help manage symptoms more effectively.

Salty Foods

Salty foods, like processed snacks and canned goods, can increase water retention and bloating, both of which are common PMDD symptoms. Limit high-sodium foods, and opt for herb-based seasonings to flavour your meals instead of salt.

Personalising Your PMDD Diet Plan

A tailored PMDD diet plan that focuses on plant-based nutrition can be a powerful tool in managing symptoms and improving your overall well-being. By including anti-inflammatory foods, plant protein, omega-3 fatty acids, and gut-healing nutrients, you can help reduce the emotional and physical intensity of PMDD.

If you’ve tried dietary changes but still struggle with symptoms, seeking professional support can help create a personalised plan to address your unique needs. A combination of holistic nutrition, herbal medicine, stress management, and trauma-informed care can offer lasting relief and help you feel more balanced throughout your cycle.

Explore my PMDD Transformation Programme for a tailored, plant-based approach to managing your PMDD symptoms and achieving lasting relief.

About Camilla Brinkworth
Camilla Brinkworth is a naturopath, clinical nutritionist, and trauma-informed practitioner specialising in PMDD, women’s health, and plant-based nutrition. She combines evidence-based dietary strategies with herbal medicine and emotional healing to help women achieve hormonal balance and lasting relief from PMDD.

Learn more about Camilla’s PMDD Transformation Programme and personalised consultations at www.camillaclare.com and www.PMDDnaturopath.com