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For women suffering from PMS, this normal fluctuation in hormones brings about an oversensitive response from neurotransmitters and neurohormonal systems in the body. Serotonin and GABA, two important types of neurotransmitters who help us regulate our mood, food cravings, sleep patterns, and even stress, are impacted the most by the changes in estrogen and progesterone hormone levels during our cycle. There are also 7 ways to make PMS more bearable.

In other words, if you’re experiencing PMS, your balance is temporary out of whack. Check out these 15 soothing vegan recipes for PMS relief from our Food Monster App!

1. Beautiful Berry Coconut Smoothie BowlsBeautiful Berry Coconut Smoothie Bowls

Berries packed with antioxidants that benefit your brain and immune system but they’re a powerful ally to combat the symptoms of PMS because they help our bodies get rid of excess harmful estrogen. These Beautiful Berry Coconut Smoothie Bowls are loaded with good-for-you ingredients like bananas, mixed berries, coconut water, flaxseed meal, and oats, and the best part is it can be completely customized to your liking.

2. 3-Ingredient Berry Cereal3-Ingredient Berry Cereal  

For a quick and easy and relieving breakfast option, go for this 3-Ingredient Berry Cereal! This breakfast brings back all those warm, fuzzy childhood cereal memories and it’s totally healthy and plant-based.

3. Superfood Berry Breakfast BowlSuperfood Berry Breakfast Bowl  

It doesn’t get much healthier than this Superfood Berry Breakfast Bowl! It’ll lift your spirits, increase energy levels and, not to mention, it also tastes like liquid ice cream in a bowl.

4. Cashew Cream-Stuffed StrawberriesCashew Cream-Stuffed Strawberries

These Cashew Cream-Stuffed Strawberries are a super easy dessert idea for your next get-together. Not only does this trio of flavors taste perfectly balanced, light, and sweet, but they add a pop of color to your table.

5. Veggie Pizza With Sunflower Seed CheeseVeggie Pizza With Sunflower Seed Cheese

Sunflower seeds are good to keep at hand whenever a salt craving hits. These tiny seeds are delicious and pack a ton of nutritional benefits that will help you alleviate PMS symptoms. They’re rich in vitamin E, B-vitamins, copper, selenium, and magnesium. This Veggie Pizza With Sunflower Seed Cheese has tomato paste, olive oil, bell peppers and mushrooms, and a sprinkle of oregano, which is the perfect way to eat your veggies.

6. Sunflower Seed ‘Rice’ Nori WrapsSunflower Seed ‘Rice’ Nori Wraps

These Sunflower Seed ‘Rice’ Nori Wraps use a delicious “rice” made from raw sunflower seeds and are then stuffed with tender eggplant and coarsely chopped sundried tomatoes and walnuts to them a bit more texture.

7. Raw Zucchini Pasta With Pumpkin Seeds and GarlicRaw Zucchini Pasta With Pumpkin Seeds and Garlic

This super nutritious Raw Zucchini Pasta With Pumpkin Seeds and Garlic is yet another vegan recipe featuring healing sunflower seeds. Top it off with raisins, chives, and spiced almonds.

8. Quick Curried Lentils With Carrots and ChickpeasQuick Curried Lentils With Carrots and Chickpeas

Lentils are one of the cheapest and most nutritious foods out there and it turns out that they are also great for preventing PMS symptoms from occurring. How? Well, pulses such as lentils contain a high amount of vitamin B6 which is a co-factor in the production of serotonin, a neurotransmitter involved in mood and appetite regulation. Lentils are also a good source of iron whose consumption is linked with a lowered risk of developing PMS because of its theorized effect on serotonin and GABA in the brain.

Try this Quick Curried Lentils With Carrots and Chickpeas for weeknight dinners. Try these curried lentils and carrots over salad! The base of the recipe is garlic, ginger, lentils, and carrots sautéed in coconut oil.

9. Moroccan Miso, Lentil, and Pumpkin Soup

This Moroccan Miso, Lentil, and Pumpkin Soup inspired by the fresh, vibrant flavors of Morocco. Although it’s not a traditional Moroccan ingredient, the addition of miso paste gives the soup a deeper, more umami flavor.

10. Lentil Loaf With Tomato GlazeLentil Loaf With Tomato Glaze

For a healthy, lentil-packed dinner option, go for this Lentil Loaf With Tomato Glaze. The tomato glaze recipe is made with just 3 simple ingredients; ketchup, yellow mustard, and brown sugar. Even picky eaters will love this sauce on top of your lentil loaf!

11. Chickpea Spinach Stew With Lentils and QuinoaChickpea Spinach Stew With Lentils and Quinoa

This Chickpea Spinach Stew With Lentils and Quinoa is a hefty soup that can be served with flatbread or crackers. Omit the cashews to make it nut-free.

12. Baked Falafel Balls With Flax and Tahini SauceBaked Falafel Balls With Flax and Tahini Sauce

Flax seeds are a great addition to make to your diet if you’re suffering from PMS because these tiny seeds are packed with a bunch of hormone balancing nutrients. They are high in omega-3s fatty acids which have been found to alleviate both mental and physical symptoms of PMS such as depression, anxiety, bloating, headaches, and even breast tenderness. These Baked Falafel Balls With Flax and Tahini Sauce of flavor are perfect for sprinkling on top of a salad or for stuffing into pitas with fresh, leafy greens.

13. Spicy Cucumber Avocado Onion SaladSpicy Cucumber Avocado Onion Salad

Avocado is a good source of healthy plant-based fats and as such is a great food to include in your diet to fight PMS. Omega-3s found in avocados are essential to the functioning of our nervous system and reproductive system. Namely, polyunsaturated fatty acids act on pro-inflammatory cytokines (a type of protein secreted by the immune system) to reduce their negative effect on our bodies when it’s close to that time of the month.

This Spicy Cucumber Avocado Onion Salad can be eaten by itself or served over another bed of healthy greens.

14. Spinach Salad With Barley BaconSpinach Salad With Barley Bacon

Eating spinach and a wide variety of other greens is not only essential to good health, it’s also great if you want to get rid of the unpleasant side effects of unbalanced hormones. This easy-to-prepare and tasty Spinach Salad With Barley Bacon is full of good-for-you ingredients like Porcini mushrooms, sun-dried tomatoes, zucchini, and leeks, and is deliciously smoky and flavorful.

15. Cheese and Tempeh Stuffed Portobello MushroomsCheese and Tempeh Stuffed Portobello Mushrooms

Did you know that portobello mushrooms are one of the only plant foods containing a significant amount of vitamin D? They are, and for this reason, it’s a good idea to include them in your diet if you’re suffering from PMS. Vitamin D along with calcium has been found to play an important role in reducing PMS symptoms because of their involvement in optimal hormonal processes in our bodies.

Try these delicious Cheese and Tempeh Stuffed Portobello Mushrooms! They’re stuffed with gold-brown tempeh, tender onions, and then topped parmesan before being baked to perfection in the oven.

Want to find more info on nutrition, hormones, and issues relating to women’s health? Here are a few articles that might interest you:

If you want to find delicious recipes that will help you balance your hormones, we highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 8,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!

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