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

by Camilla Brinkworth, Naturopath, PMDD Specialist & Founder of PMDD Naturopath and Camilla Clare Holistic Health

When I first began working with women experiencing PMDD, I noticed a consistent pattern: the most intense emotional and physical symptoms often coincided with blood-sugar crashes and inflammatory food choices. It wasn’t that my clients were “doing anything wrong” — many were eating what they thought was healthy — but the rollercoaster of energy dips, cravings, and irritability told another story.

I remember one client, a kind-hearted teacher, who would skip breakfast, grab a quick coffee mid-morning, then reach for something sugary by 3 p.m. By the time her luteal phase arrived, she described feeling “possessed by someone else.” Within weeks of stabilising her blood sugar and reducing inflammatory triggers, she began noticing calmer moods, steadier energy, and fewer premenstrual crashes.

This isn’t magic — it’s biochemistry.

How Blood-Sugar Fluctuations Affect PMDD

When blood sugar spikes after refined carbohydrates or caffeine, the body releases insulin to bring levels down. This drop often leads to a surge in cortisol (our stress hormone) and adrenaline — both of which can heighten anxiety, irritability, and fatigue. For someone with PMDD, these fluctuations can magnify hormonal sensitivity in the luteal phase, when the body is already more reactive to changes in progesterone and oestrogen.

Balancing blood sugar through consistent, whole-food meals is one of the simplest yet most powerful tools for hormone regulation. Think of it as creating an internal sense of steadiness — one that your hormones can rest upon.

Inflammatory Foods and Hormonal Turbulence

Many women I work with have unknowingly been eating foods that drive inflammation — dairy, refined sugar, processed oils, and even excessive caffeine. Chronic inflammation disrupts how the body metabolises oestrogen and progesterone, increasing the likelihood of mood swings, pain, and fatigue.

The goal isn’t perfection — it’s awareness. Replacing inflammatory foods with nutrient-dense, plant-rich alternatives can profoundly improve the body’s resilience to hormonal shifts.

Building Hormone-Friendly Meals

Here’s what a blood-sugar-balancing, anti-inflammatory plate might look like:

• Leafy greens: spinach, kale, rocket, and watercress are rich in magnesium and antioxidants that soothe the nervous system.

• Whole grains: oats, quinoa, and brown rice release glucose slowly, keeping energy levels stable.

• Legumes: lentils, chickpeas, and beans are excellent sources of plant-based protein and fibre that keep you satisfied longer.

• Nuts and seeds: flax, chia, pumpkin, and sunflower seeds offer healthy fats and minerals crucial for hormonal balance.

• Healthy fats: avocado, Ahiflower oil, and tahini help reduce inflammation and support brain chemistry.

I often tell clients, “If your plate has colour, fibre, and texture — you’re probably feeding your hormones well.”

Debunking the Protein Myth

One of the most common misconceptions I hear is that plant-based diets don’t provide “complete” proteins. In reality, when you eat a variety of legumes, grains, nuts, and seeds throughout the day, your body naturally combines amino acids to form complete proteins. There’s no need for animal products to meet your body’s needs — only consistency and variety.

The Role of Calcium and Magnesium

Both minerals play a central role in reducing PMDD symptoms. Magnesium supports serotonin production and muscle relaxation, easing cramps and mood changes, while calcium has been shown in studies to alleviate irritability and fatigue.

Excellent plant-based sources include:

• Magnesium: spinach, pumpkin seeds, almonds, and black beans

• Calcium: tofu (set with calcium sulphate), tahini, sesame seeds, and dark leafy greens

When these nutrients are integrated into a whole-food, anti-inflammatory diet, many women notice a remarkable improvement in their cycles — calmer moods, less bloating, and greater emotional balance.

Healing from the Root

At PMDD Naturopath, my approach is grounded in one principle: true healing means addressing root causes. PMDD isn’t just a hormonal problem — it’s a whole-body imbalance influenced by stress, diet, inflammation, and emotional health.

By supporting blood-sugar balance, reducing inflammatory foods, and nourishing your body with plant-based nutrition, you’re giving your hormones the stability they need to function optimally. Over time, this not only reduces PMDD symptoms but helps restore your sense of clarity and emotional resilience.

I’ve witnessed countless women regain their vitality through this integrative approach — and it’s deeply moving every time. Healing takes time, but the body is designed to find balance when we give it the right support.

If you’re ready to begin your journey toward healing PMDD naturally, I offer consultations and comprehensive naturopathic support to help you uncover what’s really driving your symptoms and create a plan that feels sustainable and empowering.

Author Bio
Camilla Brinkworth is a naturopath, nutritionist, and Family Constellations facilitator specialising in PMDD and women’s hormonal health. Having personally healed from PMDD, she now supports women worldwide through her clinics — PMDD Naturopath and Camilla Clare Holistic Health — combining natural medicine, trauma-informed care, and plant-based nutrition.