Raspberries – antioxidants + fiber that support inflammation balance and steady blood sugar.
Yogurt – protein + probiotics that can support gut microbiome health (a key player in inflammation and hormone signaling).
Foods to LIMIT / AVOID (especially if you’re struggling with symptoms)
Donuts / ultra-processed sweets – big blood sugar spikes can worsen cravings, fatigue, and inflammation for some people.
High saturated-fat overload (butter-heavy meals) – too much can push inflammation and metabolic strain in some diets.
Alcohol – can disrupt sleep, worsen inflammation, and interfere with hormone regulation.
Refined bread / low-fiber carbs – easier to overeat, less micronutrients, more blood sugar swings.
Low-protein dieting – chronic low protein can reduce recovery, worsen cravings, and make cycles feel harder to manage.
Simple rule: build meals around protein + fiber + healthy fats, then add color (berries/greens). Consistency beats perfection.
Educational content only — not medical advice. If you have severe cramps, irregular bleeding, PCOS/endometriosis symptoms, anemia, or fertility concerns, talk to a qualified clinician
Foods to Eat VS Foods to Avoid | Women’s Health Foods
