Ayurvedic Diet Chart for Menstruation
Following a nourishing diet during your menstrual cycle can help reduce discomfort, balance hormones, and replenish your body's energy. This Ayurvedic-inspired diet chart focuses on warm, easy-to-digest foods that are rich in essential nutrients.
| Best Ayurvedic Breakfast During Periods |
| Fenugreek (methi) juice |
Little millets pulao |
| Warm milk with flattened rice (poha) |
Fresh bottle gourd or pumpkin juice |
| Boiled moong beans |
Barley porridge |
| Barley chapati |
Wheat and jaggery raab (sweet soup) |
| Soaked fenugreek, ajwain, dill, and fennel seeds |
Dates and fig halwa |
| Healthy Lunch Options During Menstruation |
| Sweet pigeon pea and fennel curry |
Moong bean curry with ginger and brown rice |
| Mixed vegetable curry sauteed in ghee |
Moth beans and ajwain seed curry |
| Multigrain chapati (ragi, oats, jowar) |
| Beetroot and carrot curry |
Brown rice gruel |
| Stir-fried or boiled pumpkin soup |
Ragi halwa |
| Ayurvedic Snacks During Menstruation |
| Popcorn made with corn or amaranth seeds |
Roasted dry fruits (almonds, walnuts, dates) |
| Jowar and mixed bean hotchpotch |
Warm jaggery water |
| Beetroot, carrot, and citron soup |
Moong bean soup |
| Light Dinner for Menstrual Health |
| Pointed gourd curry |
Ragi pulao |
| Bottle gourd or sponge gourd curry |
Amaranthus seed pulao |
| Red or brown rice gruel |
Fenugreek or spinach curry |
| Jowar roti |
Barley roti |
Foods to Avoid During Menstruation (According to Ayurveda):
Carbonated drinks and soda.
Preserved, processed, or packaged foods.
Heavy dairy products, such as cheese and cream.
Fried snacks and refined oils.
Extremely sour, spicy, or pungent foods.
Pickles, dips, and salty snacks.
Bakery items and tinned fruits.
Black gram and its split forms.
Beans, Refined flour (maida).
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Foods to Use in Moderation:
Cold or baked items.
Excessive spices such as chilli and black pepper.
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Recommended Foods for Menstrual Wellness:
Cow ghee.
Organic jaggery.
Ragi (finger millet).
Ginger, ajwain, fennel, and dill seeds.
Asafoetida (hing).
Dates, figs, and other dry fruits.
Barley and oats.
Whole grains and millets.
Vegetables: bottle gourd, beetroot, carrot, sponge gourd, bitter gourd.
Brown/red rice.
Sweet seasonal fruits: bael, amla, pomegranate, apple, jujube (ber/zuzuba).
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