These PMS friendly cooling recipes help reduce period pain, hormonal acne, cravings, and mood swings through Ayurvedic ingredients.PMS friendly cooling recipes were never on my radar — until I realized my body was overheating every month before my period.

The anger, the bloating, the breakouts, the cravings — they weren’t random.
They were signs of inflammation, hormonal fluctuation, and poor gut heat regulation.

And when I began using PMS friendly cooling recipes with Ayurvedic foods and calming herbs?
Everything changed. My periods became lighter. My face stopped breaking out. My gut stopped protesting. And my mood became stable again.

In this blog, I’m sharing the exact PMS friendly cooling recipes I now use during luteal phase (Day 15 to period), especially during summer or hormonal imbalance flare-ups.

Why PMS Friendly Cooling Recipes Matter

Most women think PMS is just “normal” — but Ayurveda teaches that imbalanced pitta (heat) creates:

• Anger and irritability

• Digestive issues (loose motions, acidity)

• Skin flare-ups and forehead acne

• Sweet, salty, and fried food cravings

• Uterine inflammation and clotting

Using PMS friendly cooling recipes helps:

✅ Balance pitta and calm hormonal fire
✅ Reduce cravings and emotional swings
✅ Support liver detox and better digestion
✅ Reduce acne, period pain, and bloating

You don’t need cold salads or juices — just the right cooling ingredients.

7 PMS Friendly Cooling Recipes I Personally Use

Here are the 7 PMS friendly cooling recipes I rotate through every month during my luteal phase or flare-ups.

Each is simple, soothing, and designed to heal gut + hormones.

1. Fennel Mint Curd Chaas (IBS-Friendly Buttermilk)

This is my #1 PMS rescue drink.

Ingredients:

• 1 cup homemade dairy-free curd (or goat curd)

• 1/2 tsp roasted cumin powder

• 1/4 tsp fennel seed powder

• 4–5 mint leaves

• Pink salt

Why It Helps:

• Fennel + cumin reduce bloating

• Curd restores gut bacteria

• Mint calms emotional agitation

This is one of my favorite PMS friendly cooling recipes because it hits both digestion and mood in one go.

2. Gond Katira Rose Summer Drink

Ingredients:

• 1 tsp soaked gond katira

• 1/2 tsp rose syrup (homemade or preservative-free)

• 1 glass chilled water

• Optional: soaked basil seeds

Why It Helps:

• Gond katira cools uterine heat

• Rose is emotionally calming and balances hormones

• Basil seeds reduce gas and soothe the colon

How I Use It: During PMS days when I crave sugar or feel “hot” inside, this works beautifully.

3. Pumpkin Moong Dal Khichdi with Curry Leaves Ghee

A PMS friendly comfort meal.

Ingredients:

• 1/2 cup moong dal

• 1/2 cup rice or millet

• 1/2 cup grated pumpkin

• 1 tbsp ghee

• Curry leaves, cumin, turmeric, ginger

Why It Helps:

• Pumpkin is sweet + grounding for hormones

• Moong dal is cooling and easy on digestion

• Ghee reduces inflammation + nourishes uterus

Pro Tip:
Add 1 tsp flaxseed powder on top for estrogen support — makes this a truly PMS friendly cooling recipe you can rely on.

4. Aloe Vera Amla Gut Cooler Shot

Ingredients:

• 2 tbsp aloe vera juice

• 1 tbsp amla juice

• Pinch of cardamom

• Dilute with 100 ml water

Why It Helps:

• Aloe + amla reduce gut heat

• Vitamin C supports liver detox

• Cardamom soothes mind + gut connection

Drink this early morning for 3–5 days before your period.

5. Mint & Coriander Coconut Chutney

A PMS friendly recipe doesn’t always have to be a full meal — even sides matter.

Ingredients:

• 1/2 cup grated coconut

• 1 tbsp fresh mint

• 1 tbsp fresh coriander

• 1 tsp roasted cumin

• Lemon + pink salt

Why It Helps:

• Mint + coriander remove excess heat from gut

• Coconut is a natural pitta pacifier

• Lemon reduces bloating

Use it with dosa, paratha, or even as a salad dressing.

6. Soaked Sabja Seed Summer Detox Water

Ingredients:

• 1 tsp sabja (basil) seeds

• 1 glass water

• 1 tsp rose water OR 1/4 tsp fennel powder

Why It Helps:

• Sabja seeds form a gel-like texture — absorbs stomach acid

• Cooling for uterus, gut, and skin

• Also helps with PMS constipation or acidity

Sip this before or after meals. This is one of the easiest PMS friendly cooling recipes that also aids weight balance.

7. Sweet Potato Jaggery Laddu (Hormone Dessert)

Ingredients:

• 1 small steamed sweet potato

• 1 tbsp jaggery powder

• 1/2 tsp cardamom

• 1 tsp grated coconut

• Pinch of pink salt

Why It Helps:

• Sweet potato = natural progesterone booster

• Jaggery = iron + magnesium

• Coconut + cardamom = cooling combo

Mash into laddus or eat warm.
This helps when you have intense cravings but want to avoid processed sugar.

10 Cooling Ingredients to Keep in Your PMS Kitchen

Keep these ready during your PMS friendly cooling recipes phase:

1. Fennel seeds

2. Mint leaves

3. Gond katira

4. Amla juice

5. Curd (plant-based or goat)

6. Cumin powder

7. Coconut

8. Curry leaves

9. Aloe vera juice

10. Sabja (basil seeds)

PMS Lifestyle Cooling Tips (With Recipes)

Here’s how I use PMS friendly cooling recipes with Ayurvedic habits:

• Drink fennel + ajwain + ginger water after meals

• No deep-fried or microwaved foods 5 days before period

• Avoid ice-cold juices — prefer room temp cooling drinks

• Add mint coriander paste to dal, khichdi, or sabzi

• Eat dinner before 7:30 pm to reduce period pain

• Rub ghee on feet before bed to cool body + reduce anger

Related Topic :- 7 PMS Survival Kit ,That Helps Me Every Month

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FAQs – PMS Friendly Cooling Recipes