Anti-Inflammatory Nutrition for PMDD: Balancing Blood Sugar and Hormones

When I first began helping women with PMDD, one of the most eye-opening discoveries was how profoundly food affects mood. It’s not just about willpower or mindset — our emotional stability is directly tied to what’s on our plates.

PMDD isn’t simply a hormonal condition. It’s an inflammatory and metabolic one, too. When blood sugar rises and crashes, or when we eat foods that inflame the body, our hormones follow suit. And for those of us with PMDD, those fluctuations can feel like emotional earthquakes — irritability, tears, rage, anxiety — sometimes all within the same hour.

The encouraging news? When we nourish the body with stabilising, anti-inflammatory foods, those emotional peaks and troughs begin to soften. Balance becomes possible.

Why Blood Sugar Fluctuations Worsen PMDD

Your brain and hormones thrive on steady fuel. Every time your blood sugar spikes (after refined carbs, sugary snacks, or even skipping meals), your body releases insulin to bring glucose back down. When that insulin surge overshoots, you end up in a crash — shaky, irritable, anxious, craving sweets or caffeine.

For women with PMDD, these ups and downs amplify existing sensitivity to hormonal changes. Oestrogen and progesterone already affect blood sugar regulation; throw in unstable meals, and the result can be emotional chaos.

Balancing blood sugar isn’t about restriction — it’s about rhythm. Regular, balanced meals calm the nervous system and keep hormones communicating clearly.

Inflammatory Foods That Fuel PMDD Symptoms

Modern diets are full of ingredients that quietly stoke inflammation — refined sugar, white flour, dairy, processed oils, and alcohol. Each of these can worsen mood instability, cramps, and fatigue by:

• Elevating prostaglandins (compounds linked to pain and inflammation)

• Disrupting gut health and nutrient absorption

• Increasing oxidative stress, which affects hormone detoxification

Many of my clients notice a dramatic shift within just two menstrual cycles when they reduce processed foods and alcohol, replacing them with whole, colourful plants.

What Anti-Inflammatory, Hormone-Friendly Eating Looks Like

Here’s how I guide my PMDD clients to build meals that calm inflammation, stabilise blood sugar, and support hormone balance.

1. Leafy Greens for Detox and Minerals

Spinach, kale, bok choy, and rocket are rich in magnesium and calcium — two nutrients shown to ease cramps, reduce mood swings, and relax tense muscles. I encourage adding at least one large handful to every meal — in smoothies, sautés, soups, or salads.

2. Whole Grains for Steady Energy

Instead of white rice or pasta, choose quinoa, buckwheat, or oats. They release energy slowly, supporting serotonin production and preventing the mid-afternoon crash that often triggers irritability.

3. Legumes for Hormone Metabolism

Lentils, chickpeas, and beans are powerful allies for PMDD. They provide protein and fibre that help stabilise blood sugar, plus phytoestrogens that support gentle hormone modulation.

4. Nuts and Seeds for Omega-3s and Micronutrients

Flaxseeds, chia seeds, and walnuts contain omega-3 fatty acids, which help reduce inflammation and improve mood. Pumpkin and sunflower seeds offer zinc, magnesium, and healthy fats — all vital for stress resilience.

5. Colourful Vegetables for Antioxidant Protection

Think roasted sweet potato, beetroot, peppers, and broccoli. Each colour group offers antioxidants that counteract inflammation and support the liver in clearing excess hormones.

Debunking the “Incomplete Protein” Myth

A common concern I hear — especially from those exploring more plant-focused eating — is, “But don’t I need animal protein to get all my amino acids?”

The truth is, all plant foods contain protein. Some are simply richer in particular amino acids than others. When you eat a variety of whole plant foods — legumes, grains, nuts, seeds, and vegetables — your body naturally combines them throughout the day to create complete proteins.

You don’t need to stress about combining foods in the same meal. Your body is far more intelligent than diet myths suggest.

And unlike high-protein animal foods, plants come packaged with fibre, antioxidants, and phytonutrients that soothe inflammation — not worsen it.

The Power of Magnesium and Calcium in PMDD

Both magnesium and calcium play pivotal roles in supporting the nervous system and hormonal balance.

• Magnesium helps regulate mood by supporting serotonin production and calming the stress response. It also eases uterine muscle tension, helping reduce cramps.

• Calcium has been shown in studies to relieve mood swings, bloating, and irritability in the premenstrual phase.

Rather than reaching for dairy — which can be inflammatory for many women — I recommend leafy greens, almonds, tahini, chia seeds, and fortified plant milks. These foods provide calcium in a more absorbable form, alongside magnesium, which works synergistically with it.

In clinical practice, I’ve seen women’s symptoms dramatically ease simply by adding a daily green smoothie with spinach, banana, chia, and plant milk — a nourishing, anti-inflammatory tonic in a glass.

A Trauma-Informed View: Why Nourishment Comes Before Perfection

Many women I work with have spent years in a cycle of restriction, guilt, or emotional eating. PMDD itself can make this worse — cravings spike, moods crash, and self-criticism creeps in.

But healing through nutrition is not about rules. It’s about rebuilding trust with your body. Every meal is an act of safety — a signal that your body is cared for, not punished.

When we bring compassion to eating, when meals are made with intention rather than anxiety, the body begins to respond differently. The stress response softens, digestion improves, and nutrient absorption increases.

This is why at PMDD Naturopath, I focus not just on what you eat, but how you eat — with presence, rhythm, and kindness.

Healing PMDD by Addressing Root Causes

PMDD is not a random misfortune. It’s your body’s way of saying something deeper needs attention — nutrient depletion, inflammation, nervous system exhaustion, or unresolved stress.

Through naturopathic and nutritional care, we don’t just mask symptoms. We ask why.

By restoring blood sugar balance, reducing inflammation, and replenishing key minerals, we address the biochemical foundations of emotional stability. From there, we can layer in herbal medicine, emotional healing, and nervous system work — all essential pillars of true recovery.

Final Thoughts

When we eat in harmony with our biology, something profound happens — the body begins to feel safe again. And when the body feels safe, hormones follow suit.

If your cycle feels like a battle each month, start with your plate. Fill it with colour, fibre, and calm. Choose foods that nourish rather than deplete.

You don’t have to do it perfectly. Healing isn’t about rules — it’s about rhythm, nourishment, and reconnecting with what your body truly needs.

About the Author

Camilla Brinkworth is the founder of Camilla Clare Holistic Health and a leading PMDD naturopath, nutritionist, and trauma-informed emotional healing practitioner. Drawing on her expertise in Family Constellations, Rapid Core Healing, and evidence-based naturopathic medicine, Camilla helps women navigate PMDD through an integrative, compassionate approach that supports both hormonal balance and emotional wellbeing.

Having personally experienced PMDD, Camilla understands how isolating and overwhelming the condition can feel. Her work combines scientific insight with trauma-informed care to address the root causes of PMDD — from inflammation and hormonal sensitivity to unresolved emotional patterns.

Through one-to-one consultations, online programmes, and retreats, Camilla guides women toward nervous system repair, stable mood, and a renewed sense of calm and self-connection throughout the menstrual cycle.