Ayurvedic Diet Chart for Menstrual Disorders
A balanced and nutritious diet plays a vital role in managing menstrual disorders such as irregular periods, painful cramps, PCOS, and heavy bleeding. Ayurveda recommends specific foods that help balance hormones, improve digestion, and reduce discomfort during menstruation. Below is a diet chart for menstrual problems with recommended foods to include, avoid, and consume in moderation.
| Breakfast Options for Menstrual Health |
| Fresh aloe vera juice |
Cow milk with almonds |
| Savory oats |
Bottle gourd juice |
| Boiled moong beans |
Fresh Amla (Indian gooseberry) juice |
| Barley chapatti |
Soaked pumpkin, flax, and sunflower seeds |
| Sesame seeds with jaggery |
Soaked raisins |
| Healthy Lunch for Menstrual Disorders |
| Coconut-red rice kheer |
Red rice tempered with dill seeds |
| Millet hotchpotch |
Pigeon pea curry |
| Chapatti of multigrains (ragi, oats, jowar) |
| Mixed cut fruits |
Vegetable millet upma |
| Stir-fried vegetables (pointed gourd, bottle gourd) |
Mixed lentil curry with brown rice |
| Light Snacks for Menstrual Relief |
| Sesame, dates, and fig energy bar |
Ajwain seed-mung bean soup |
| Raisin-fennel seed tea |
Red rice idli |
| Brown rice porridge |
Bengal gram-buttermilk curry |
| Ayurvedic Dinner Diet for Period Problems |
| Ragi-jowar hotchpotch |
Fennel seed-red rice porridge |
| Ajwain-spinach curry |
Moong beans with rice |
| Red/brown rice gruel |
Spinach or fenugreek curry |
| Jowar roti |
Barley roti |
Foods to Avoid During Menstrual Disorders:
Spicy and oily food (chilli, cloves, black pepper, excess salt).
Processed and stale food.
Citrus fruits and very sour foods.
Junk and fast foods.
Artificial sweeteners and refined sugar.
Regular rice, hung curd, curd, yogurt (especially at night).
Recently harvested grains.
Black gram and black gram split preparations.
Refined oils and refined flour.
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Foods to Use in Moderation:
Natural sweeteners (jaggery, honey, sugar).
Cheese and extra-sweet dishes.
Fruits like pomegranate, apple, orange, grapes, and raisins.
Dairy products.
Dry fruits.
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Foods to Include in Diet for Menstrual Health:
Cow milk and cow ghee.
Neem gum.
Sesame seeds.
Ajwain, fennel, and dill seeds.
Barley, oats, and multigrains.
Honey.
Amla (Indian gooseberry).
Turmeric.
Pointed gourd.
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