- By Dr.Raghuveer SN (Ayurvedacharya)
Introduction
The menstrual cycle is a dynamic process influenced by hormonal fluctuations. Ayurveda classifies the cycle into different phases, each governed by a specific dosha—Vata, Pitta, and Kapha. Eating according to these phases helps maintain hormonal balance, reduce discomfort, and support overall reproductive health.
1. Menstrual Phase (Days 1-5) – Vata Dominant
During menstruation, the body undergoes detoxification, leading to fatigue and bloating. Ayurveda suggests warm, nourishing foods to ease cramps and support energy levels.
✔️ Warm soups, stews, and porridges
✔️ Herbal teas (ginger, fennel, chamomile)
✔️ Iron-rich foods like dates, pomegranates, and leafy greens
❌ Avoid cold foods, caffeine, and processed snacks
2. Follicular Phase (Days 6-14) – Kapha Dominant
This phase focuses on rejuvenation and preparing for ovulation. Light, fresh, and protein-rich foods enhance energy levels.
✔️ Fresh fruits and leafy greens
✔️ Nuts and seeds (flaxseeds, pumpkin seeds)
✔️ Whole grains like quinoa and barley
❌ Avoid heavy dairy, deep-fried foods, and excessive sugar
3. Ovulatory Phase (Days 15-17) – Pitta Dominant
Ovulation generates heat in the body. Cooling and hydrating foods help regulate body temperature and reduce inflammation.
✔️ Coconut water, fresh juices
✔️ Cooling fruits (watermelon, cucumber)
✔️ Healthy fats (avocado, almonds)
❌ Avoid spicy foods, excess salt, and alcohol
4. Luteal Phase (Days 18-28) – Vata & Pitta Fluctuations
As the body prepares for the next cycle, PMS symptoms like bloating and mood swings may occur. Ayurveda recommends warm, grounding foods to balance the mind and body.
✔️ Root vegetables (sweet potatoes, carrots)
✔️ Dark chocolate (rich in magnesium)
✔️ Herbal teas (turmeric, cinnamon)
❌ Avoid excess caffeine and processed snacks
Takeaway:
Following an Ayurvedic diet tailored to each phase of the menstrual cycle can improve hormonal balance and ease discomfort naturally. For personalized diet plans, consult an Ayurvedic expert.