The Best Protein Sources for PMDD — And Why Anti-Inflammatory Plant-Based Options Are Superior
If you’re living with Premenstrual Dysphoric Disorder (PMDD), you’ve probably noticed how profoundly your energy, mood, and focus can fluctuate throughout the month. What many women don’t realise is that these changes aren’t only hormonal — they’re deeply nutritional.
One of the most important (and often overlooked) nutrients for managing PMDD is protein. Adequate, high-quality protein helps to stabilise blood sugar, support neurotransmitter production, and balance hormones — all of which are essential for reducing PMDD symptoms such as irritability, fatigue, anxiety, and brain fog.
But not all protein sources are created equal. While many people still think of meat, eggs, or dairy as “complete proteins,” research shows that anti-inflammatory plant-based proteins may offer far greater benefits for hormonal and emotional health — particularly for those managing PMDD.
Why Protein Matters for PMDD
Every neurotransmitter that influences mood — from serotonin to dopamine — is built from amino acids, the building blocks of protein. When we’re under stress, or our hormones fluctuate during the luteal phase, the body’s demand for amino acids increases.
Without enough protein (or the right balance of amino acids), we may struggle to:
Maintain stable blood sugar — leading to mood crashes and irritability
Produce serotonin and GABA, the calming neurotransmitters
Regulate cortisol, the stress hormone that amplifies PMDD symptoms
Support liver detoxification, which helps clear excess estrogen
Rebuild and repair tissue during times of inflammation
Many women with PMDD also experience gut inflammation, food sensitivities, or blood sugar dysregulation, which means their protein needs may be even higher than average.
The Problem with Conventional Animal Proteins
While animal products can supply all essential amino acids, they also tend to increase inflammation, oxidative stress, and hormonal load — all factors that can worsen PMDD.
Here’s why conventional proteins aren’t ideal:
1. Inflammatory Fatty Acids
Animal products contain arachidonic acid, a pro-inflammatory fat that fuels prostaglandins — compounds linked to cramps, breast tenderness, and mood swings.
2. Hormonal Residues
Even “organic” animal foods contain natural estrogens and stress hormones, which can add to the body’s hormonal burden — especially in women already sensitive to fluctuations.
3. Acid Load and Calcium Loss
Animal proteins are acid-forming, requiring calcium and magnesium to buffer acidity. Over time, this can deplete minerals needed for mood regulation and nervous system calm.
4. Gut Inflammation and Endotoxins
Meat and dairy can alter gut microbiota balance and increase lipopolysaccharides (LPS) — inflammatory endotoxins linked to anxiety and hormonal sensitivity.
For women with PMDD, this combination of inflammation, hormone disruption, and blood sugar spikes can intensify symptoms rather than relieve them.
Why Anti-Inflammatory Plant-Based Proteins Are Superior
Plant-based proteins — such as legumes, nuts, seeds, whole grains, and certain vegetables — deliver amino acids without the inflammatory burden of animal foods. They also come packaged with fibre, antioxidants, and phytonutrients that help:
Regulate estrogen metabolism through improved gut clearance
Reduce systemic inflammation
Support serotonin production by stabilising blood sugar
Promote calm and resilience in the nervous system
Unlike meat or dairy, plant proteins are alkalising, which helps maintain mineral balance and prevent magnesium depletion — a key issue in PMDD.
Myth: Plant Proteins Are “Incomplete”
The idea that plant proteins are incomplete is outdated. Every whole plant food contains all nine essential amino acids — just in varying proportions. By eating a variety of grains, legumes, nuts, and seeds, you can easily meet your amino acid needs.
For example:
Rice and beans, or hummus and wholegrain bread, form a complete profile.
Tofu, tempeh, quinoa, and hemp seeds are naturally complete on their own.
Most importantly, your body maintains an amino acid pool, so you don’t need to “combine” proteins at each meal — just ensure variety throughout the day.
The Best Plant-Based Protein Sources for PMDD
1. Lentils and Chickpeas
Rich in protein, fibre, and iron — these support energy, gut health, and stable blood sugar.
1 cup cooked lentils = ~18g protein
1 cup cooked chickpeas = ~14g protein
2. Tofu and Tempeh
Made from soybeans, these provide all essential amino acids and are high in calcium, magnesium, and phytoestrogens that gently support estrogen balance.
100g firm tofu = ~12g protein
100g tempeh = ~18g protein
3. Quinoa and Buckwheat
These gluten-free grains contain complete protein and magnesium — ideal for managing PMS-related anxiety and tension.
1 cup cooked quinoa = ~8g protein
4. Hemp, Chia, and Flax Seeds
These super seeds offer protein alongside omega-3 fatty acids, which reduce inflammation and support mood stability.
2 tbsp hemp seeds = ~10g protein
5. Nuts and Nut Butters
Provide protein plus healthy fats that support satiety and hormone production. Almonds, cashews, and walnuts are particularly beneficial.
2 tbsp almond butter = ~6g protein
6. Green Vegetables
Surprisingly, greens like broccoli, peas, and spinach contain small amounts of protein plus magnesium, iron, and calcium — all vital for PMDD symptom relief.
How Much Protein Do You Need?
Most women need around 1.0–1.2 g of protein per kilogram of body weight, though women with PMDD or high stress may benefit from slightly more.
Aim to include a source of protein at every meal, paired with complex carbohydrates and healthy fats — this supports blood sugar balance, reducing the mood swings and fatigue that often intensify in the luteal phase.
Naturopathic Tip: Support Digestion and Absorption
If you’re transitioning to more plant-based proteins, support digestion by:
Soaking and sprouting legumes
Using digestive herbs like ginger or fennel
Including fermented foods for gut microbiome health
A well-functioning gut is essential for protein assimilation and hormone regulation.
The Bigger Picture: Healing PMDD Through Food
PMDD is not simply a hormonal disorder — it’s a reflection of how the nervous system, gut, and endocrine system interact under stress.
By choosing anti-inflammatory, plant-based proteins, you provide your body with the raw materials for emotional regulation, stable energy, and hormonal balance — without adding inflammatory triggers.
When your meals are rich in legumes, tofu, seeds, and greens, you’re not just meeting protein needs; you’re nourishing your nervous system, supporting your hormones, and helping your body return to safety.
True healing isn’t about restriction — it’s about feeding your body in a way that supports the calm, grounded state you need to thrive through your cycle.
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.