Healthy Recipes for PMDD Recovery Smoothies

As someone who has lived with PMDD, I understand how challenging it can be to find foods that not only nourish your body but also support emotional and hormonal balance. One of the easiest, most effective ways I’ve seen women integrate nutrient-rich foods into their day is through smoothies—packed with fresh fruits, vegetables, and anti-inflammatory ingredients that help stabilise mood, reduce inflammation, and support hormone regulation.

In my clinical practice at PMDD Naturopath and Camilla Clare Holistic Health, I often recommend smoothies as part of a plant-based, nutrient-focused approach. Smoothies are quick, versatile, and allow you to incorporate specific nutrients that have been shown to support PMDD recovery, like magnesium, zinc, vitamin C, and antioxidants.

PMDD Recovery Smoothie Essentials

When creating a smoothie for PMDD support, I focus on three key principles:

1. Anti-inflammatory ingredients – Reduce systemic inflammation which can worsen mood swings and bloating. Think turmeric, ginger, leafy greens, and berries.

2. Hormone-supporting nutrients – Include magnesium-rich greens, zinc from seeds, and vitamin B6 from bananas or spirulina.

3. Blood sugar stability – Pair fruit with protein and healthy fats, like nut butter, chia seeds, or flax, to prevent crashes that can exacerbate irritability and fatigue.

Recipe 1: Green Goddess PMDD Smoothie

Ingredients:

• 1 cup spinach or kale

• 1 frozen banana

• ½ cup frozen pineapple

• 1 tbsp chia seeds

• 1 tsp turmeric powder

• 1 tsp grated ginger

• 1 cup unsweetened almond or oat milk

Instructions:
Blend all ingredients until smooth. This smoothie is anti-inflammatory, rich in magnesium and vitamin C, and supports your liver’s ability to metabolise hormones efficiently. I often give this to clients like “Maya,” who struggled with premenstrual irritability—she told me that starting her day with this green smoothie helped stabilise her mood throughout the morning, even on her toughest days.

Recipe 2: Berry-Zen Hormone Smoothie

Ingredients:

• ½ cup blueberries

• ½ cup raspberries

• 1 frozen banana

• 1 tbsp ground flaxseeds

• 1 tbsp almond butter

• 1 cup unsweetened soy or oat milk

• Optional: ½ tsp cinnamon for blood sugar balance

Instructions:
Combine in a blender until smooth. The berries provide antioxidants that combat oxidative stress linked to PMDD, while flaxseeds offer plant-based omega-3s to support brain and hormone health. One postpartum client I worked with shared that incorporating this smoothie into her routine helped reduce afternoon crashes and premenstrual mood spikes.

Recipe 3: Tropical Calm Smoothie

Ingredients:

• 1 cup mango chunks

• 1 cup spinach

• 1 small cucumber

• ½ avocado

• 1 tbsp hemp seeds

• 1 cup coconut water or plant milk

Instructions:
Blend until creamy. The avocado and hemp seeds supply healthy fats that support stable hormones and neurotransmitter function, while cucumber and coconut water help with hydration and reducing bloating. Many clients report this as a refreshing way to calm cravings and improve overall wellbeing during the luteal phase.

Tips for Making Your Smoothies Even More Supportive

• Rotate greens and fruits to cover a wide spectrum of vitamins and minerals.

• Add adaptogenic herbs such as ashwagandha or maca in small amounts if well-tolerated to support stress resilience.

• Pre-portion ingredients in freezer bags for quick blending on busy mornings.

• Listen to your body—adjust thickness, sweetness, and ingredient combinations based on how your cycle affects cravings and digestion.

Smoothies are a simple, enjoyable way to nourish your body while addressing some of the nutritional imbalances that can exacerbate PMDD. Combined with trauma-informed emotional healing, herbal medicine, and nervous system regulation, these nutrient-rich blends can be a cornerstone of a holistic PMDD recovery plan.

Camilla Brinkworth is a professional naturopath, trauma-informed emotional healing practitioner, and Family Constellations facilitator with lived experience of PMDD. Through PMDD Naturopath and Camilla Clare Holistic Health, she supports women worldwide in overcoming PMDD with plant-based nutrition, herbal medicine, and nervous system-based healing strategies.