Nutrition for PMDD

Eat to Support Your Cycle, Mood & Hormones

Nourish Your Body. Soothe Your Symptoms. Feel Like Yourself Again.

If you feel like your food isn’t helping your hormones, you might be right.

Many of the women I work with are doing their best—eating "healthy," trying to cut sugar, maybe even taking supplements—but still feel like they’re falling apart before their period. Bloating, mood swings, exhaustion, cravings, anxiety—and then suddenly, they feel fine again a few days later.

This isn’t in your head. PMDD is deeply influenced by inflammation, blood sugar, and nutritional imbalances. When we support your body with the right foods (and the right timing), everything gets more manageable.

Why Nutrition Matters for PMDD

Food affects everything from mood and sleep to hormones and inflammation. If your meals aren’t stabilising your blood sugar or giving you the nutrients your body needs to regulate your cycle, your luteal phase can feel like emotional whiplash.

The right nutrition can:

  • Reduce mood swings, anxiety, and irritability

  • Ease bloating and food cravings

  • Improve sleep and energy

  • Lower inflammation and support hormonal balance

What We Focus On (As Part of My Naturopathy Approach)

This isn’t just about cutting things out. It’s about giving your body what it actually needs to function well.

Here’s how I work:

  • Personalised food and symptom assessment

  • Review of your typical meals, patterns, and energy levels

  • Optional blood and functional testing (like iron, B12, and thyroid)

  • Simple, satisfying recipes to support your luteal phase (yes, chocolate is still very much on the table!)

  • Natural medicine supplements and herbal support, where needed

And no, you don’t have to be vegan. I do specialise in plant-based diets, but this work is about you. We tailor everything to your needs, not a label.

What This Can Help With

A personalised nutrition plan can help:

  • Reduce the "emotional cliff" before your period

  • Improve digestion, reduce bloating, and regulate appetite

  • Support healthy hormone metabolism and reduce PMS and PMDD symptoms

  • Give your body the raw materials to make neurotransmitters like serotonin

One of my clients told me she used to dread the week before her period so much she would plan around it. Now, she says, "It still shows up sometimes, but I finally feel like I'm in the driver’s seat."

Common Mistakes I Help Correct

  • Skipping meals or eating too little during the day (often leads to late-night binges)

  • Too little carbs (you heard me right!- but I’m not talking about cakes and biscuits)

  • Too many processed "healthy" foods (like oat milk lattes, protein bars, and cooking oils)

  • Underestimating the impact of stress on digestion and nutrient absorption

  • Guessing with supplements without testing

Why Work With Me?

I’m a qualified naturopath and nutritionist with around 15 years of experience in the wellness industry. I love helping women like you find real, natural relief from PMDD. I combine evidence-based dietary strategies with trauma-informed care and a whole-person perspective. I’ve also been through my own healing journey with PMDD, and am so grateful to now be PMDD-free, so I get it—this isn’t just academic. It’s personal.

Let’s Take the Guesswork Out of It

If you’re tired of googling, guessing, and hoping something works, let’s talk. A 1:1 strategy session is the best way to get clear on what’s actually going on, and how nutrition combined with trauma-processing and mind-body medicine might support your recovery.

In case you were wondering..

  • A diet that supports hormone balance and reduces inflammation can make a huge difference with PMDD. I often recommend increasing fiber-rich plant foods, leafy greens, whole grains, seeds (especially flax and pumpkin), legumes, and antioxidant-rich fruits. These help regulate estrogen, support gut health, and stabilise blood sugar—which is key for mood. Reducing caffeine, alcohol, dairy, and processed foods often helps my clients feel calmer, less bloated, and more emotionally steady.

  • Absolutely. I’ve worked with hundreds of women who are vegan or vegetarian and thriving—once we fine-tune things. It’s not about “being perfect,” but making sure your meals include key nutrients like iron, B12, magnesium, omega-3s, and protein. I specialise in this area and use laboratory testing if needed to ensure you’re meeting your body’s needs while staying aligned with your values.

  • Sometimes, yes. Even a great diet may not be enough when the body is under hormonal stress. For example, many women benefit from magnesium, B6, zinc, or adaptogenic herbs. I don’t overprescribe, but I do recommend supplements where they’ll genuinely make a difference. Everything I suggest is based on your individual symptoms, history, and any test results we’ve gathered.

  • Some women feel improvements within one cycle, especially with blood sugar and mood regulation. For deeper hormonal rebalancing, it usually takes around 3–6 months. I always remind clients: this isn’t a quick fix—it’s a long-term investment in feeling stable, resilient, and like yourself again.

  • We’ll start with a detailed look at your current diet, lifestyle, cycle patterns, symptoms, and any relevant testing. From there, I create a personalised plan that includes meal recommendations, supplement guidance, and mind-body support. Everything is tailored to you—because no two PMDD experiences are exactly the same.