The salad hack that improves PMS, sore boobs, and bloat
Bunnies may or may not love this salad, too. 🥕 🥕 🥕
Enter the famous “Raw Carrot Salad”… and why we don’t shutthefugupaboutit.
Spoiler alert: We’re not working for BIG Carrot, trying to steal your wallet. No one’s paying us to share this 😂. We’re literally just hyping up the whole foods from Mother Earth that might help you feel a whole lot better.
Have you ever noticed your boobs getting so sore before your period? Like you can’t even give someone a hug without being in agony? We’ve been there.
If you’re dealing with tender tatas, puffiness that makes your leggings feel like a sausage casing, or luteal phase mood swings that turn you into someone you barely recognize…you’re not alone! It doesn’t have to be this way, though…
The raw carrot salad is one of those simple tools we’ve seen work wonders…not just for us, but for hundreds of women in our community. We’ve been talking about it for years because it actually makes a difference, and we wanted to finally give it a permanent home here so you can come back to it anytime.
What’s the idea behind eating raw carrot salads for my hormones?
👉🏻 Excess estrogen can lead to a whole lot of hormonal chaos. We’re talking bloating, breast tenderness, acne, anxiety, mood swings, and more.
👉🏻 A spike in estrogen shows up in the ovulatory & luteal phases (which is supposed to happen!), but the KEY here is that you want to be able to clear it properly. Women are seeing trouble with this due to sluggish digestion, poor liver function, stress, or synthetic estrogens from the environment. If estrogen isn’t being efficiently detoxed by your liver and eliminated through your bowels, it can recirculate in the body…wreaking hormonal havoc. That’s where fiber (hello, carrots!) steps in.
👉🏻 Raw carrots contain a unique type of fiber that binds to excess estrogen and other toxins and helps move them out of your body through digestion. This kind of fiber also supports your gut microbiome…aka your body’s hormone processing center.
👉🏻 This can lead to fewer PMS symptoms, more balanced hormones, and an overall happier gut and mood.
Essentially eating more raw carrots = less estrogen chaos = a more regulated and PMS-free you. Huge shoutout to Dr. Ray Peat for bringing this weird but wonderful salad into the wellness world. We owe our less-sore boobs and more chill luteal phases to you. 🥕✨
What’s the recipe?
1 to 2 large whole raw carrots (shredded or peeled into ribbons)
1 teaspoon olive oil, coconut oil, or MCT oil
1/2 to 1 teaspoon raw apple cider vinegar (with the mother)
Pinch of quality sea salt (we love Redmond or Maldon)
Key tips…
🥕 Use raw, whole carrots.
We will never eat baby carrots. They are unfortunately peeled, processed, and stored in chlorine solutions. On top of that, this processing can reduce the beneficial fiber structure and nutrient content. Whole carrots have the natural structure that actually does the estrogen-binding work.
🥕 Wash them well and leave the skin on. The good stuff is in the skin.
🥕 Organic is ideal to minimize pesticide exposure.
But if organic isn’t in the budget or available, just soak your whole carrots in a baking soda solution (about 1 teaspoon per 2 cups of water) for 12–15 minutes.
🥕 Try to eat it on an empty stomach, before or between meals.
🥕 Daily is best. Even 3 to 4 times a week can still be supportive.
🥕 Make it fresh when you can. The fiber works best that way.
When should I eat this salad?
You can eat the raw carrot salad anytime during your cycle, but it's especially helpful during your ovulatory and luteal phases. That’s when estrogen tends to spike and PMS symptoms start creeping in. Think of this as your little preemptive detox support.
Can I add other veggies or toppings?
It's best to keep it simple! Adding lots of other veggies could dilute the effect. The basic carrot, oil, vinegar, and salt combo works best for detoxification.
Does it have to be made fresh every time?
Ideally, yes! Freshly shredded carrots have the best fiber structure and nutrient content. But you could prep a day ahead if needed — just keep the dressing separate until ready to eat.
Is it safe to eat during pregnancy or if I have low estrogen?
Yes, in general! Carrots are nutrient-dense and healthy for natural estrogen metabolism. (Always check with your doctor or midwife if you have specific health or pregnancy concerns.)
Why the olive oil and vinegar?
Healthy fats (like olive or coconut oil) help absorb fat-soluble vitamins from the carrots, and the vinegar helps regulate blood sugar and digestion. Both boost the overall hormone-supporting effect.
How long until I notice the benefits?
Some people feel digestion improvements within a few days! Hormonal balance and PMS improvements usually take at least 1–2 full cycles to really notice.
What if I am allergic to carrots!?
If you're allergic to carrots, try a white button mushroom salad instead (shout out to
for this idea!) It offers similar estrogen-supporting benefits thanks to its natural aromatase-inhibiting properties!! Grab a super simple recipe like this one right here to give it a try!“But where are the studies?!”
We get it…there aren’t randomized clinical trials on carrot salads (lol), but there is solid research on the role of fiber in estrogen elimination and gut health. And let’s be real... this isn’t a pharmaceutical drug or a sketchy supplement with a warning label. It’s carrots, vinegar, olive oil, and salt that are real, whole foods with no scary side effects—just fiber, minerals, and a gentle daily way to support your hormones and digestion.
Of course, this raw carrot salad isn’t a magic pill and it’s not going to fix everything on its own. If you really want balanced hormones, you’ve got to address the actual foundations: blood sugar, stress, sleep, digestion, detoxification, and nourishment. That’s the stuff we preach inside our program and free workshop, 24/7. But this salad can be one simple, powerful habit to weave in as you work on the rest…and we truly love that for you.
Give it a try for a few days or better yet, a few cycles and see what shifts in your body, mood, or symptoms. And if you notice something positive come back and tell us. We live for those “wait… my boobs don’t hurt this month” messages.
Love ya,
Alaina, Carly & Julie
BALANCED BEYARS HEALTH
If you want even more PMS support…
Watch our FREE WORKSHOP! Register here and get your hands on over 10 quick but effective ways to combat estrogen dominance in your luteal phase and eliminate PMS for good.
Download our PMS Relief Guide today. It provides immediate tips, including 12 major lifestyle shifts for mind, body, and soul; 8 essential nutrients your body craves; 12 foods to add in to reduce PMS; 6 foods to avoid that can cause PMS; a recap cheat sheet; and 5 bonus PMS-beating beverages we love.
Enroll in our Power of Periodization program—because PMS relief comes from addressing the foundations of hormone health. Inside, we walk you through exactly how to support your blood sugar, stress, sleep, digestion, and nutrient intake with hundreds of real-life tips, tools, and habits that help reduce PMS from the root. It’s everything we wish we knew years ago, and everything our community swears by now.
Thanks for the shoutout! This post is great - I haven’t done the carrots in awhile and I think it’s time to reintroduce 🙌