Ayurveda views premenstrual symptoms as the manifestation of a doshic imbalance. Menstrual symptoms can reflect imbalance in any of the doshas, but typically, the premenstrual period is linked to vata and pitta dosha—things can get too dry, too heated or too emotional.
It’s especially important to tend to vata dosha during the luteal phase, the couple of weeks that precede your bleed. Tending to vata during this time means grounding, stabilizing and soothing the nervous system.
Here are some Ayurvedic recommendations for your luteal phase:
🍠 Eating For Your Luteal Phase
- Root vegetables - Carrots, parsnips, beets and sweet potatoes are deeply nourishing and grounding, helping to counter vata anxiety
- Ghee and healthy fats - Supports healthy hormones and nutrient absorption
- Steamed greens - Leafy greens offer vital nutrients and their bitterness and astringent qualities counter pitta’s heat
- Warm, cooked grains - Steady nourishment for smooth digestion and steady agni
- Soups and stews - Supports digestion and the nervous system at the same time—also beneficial for kapha types and kapha imbalances
🌿 Supportive Herbs & Spices
- Turmeric - Helps support the body’s detoxification pathways, aiding hormone regulation
- Ginger - Kindles agni and steadies digestion
- Ashwagandha - Provides essential nervous system steadiness through emotional waves
- Shatavari - Supports women’s hormonal balance; is cooling and moistening
- Brahmi - An Ayurvedic herb known for supporting mental ease and balance
- Cumin - Digestive aid soothing vata (aka goodbye gassiness!)
- Fennel - Cooling digestive support that helps reduce both vata and pitta
- Coriander - Pitta-reducing to help mitigate irritability and excess heat
- Sesame Seeds - Contain essential minerals and fatty acids that promote hormonal balance
- Fenugreek - Anti-inflammatory qualities may help ease menstrual discomfort
- Mint - Helps to cool and aid digestion, balancing both pitta and vata
🥀 Save this guide for your next grocery trip during your luteal phase!