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Top 10 Foods to Forage in Europe This Season for Menstrual Health

Updated: Oct 25, 2023


Menstruation Health - Julia Evans-Peers - In the moment x - Certified Holistic Health Practitioner.  Advanced Therapeutic Yoga and Meditation Practitioner and Teacher.  Permaculture Design Consultant, Boho Yoga - Wellness Retreat
Menstruation Health - Julia Evans-Peers - In the moment x - Certified Holistic Health Practitioner. Advanced Therapeutic Yoga and Meditation Practitioner and Teacher. Permaculture Design Consultant

Foraging for wild foods can be an exciting and sustainable way to connect with nature and support your health. In this blog post, we will explore the top 10 foods you can forage at this time of year in Europe to help alleviate menstrual issues. Nature provides us with a bounty of ingredients that can aid in balancing hormones, reducing discomfort, and promoting overall well-being during your menstrual cycle. So, grab your basket and let's go foraging!

  1. Nettle (Urtica dioica): Nettles are abundant in Europe and are packed with essential nutrients. They're known to help alleviate menstrual cramps and reduce heavy bleeding. Young nettle leaves can be added to soups or steeped as a tea.

  2. Red Raspberry Leaves (Rubus idaeus): The leaves of the red raspberry plant are traditionally used to tone the uterus, making them a great choice for menstrual health. Forage these leaves and brew a soothing tea.

  3. Dandelion (Taraxacum officinale): Dandelion greens can be foraged and added to salads. They are rich in vitamins and minerals, which help regulate hormones and reduce bloating during your period.

  4. Chamomile (Matricaria chamomilla): Chamomile flowers are known for their calming properties. Foraging these delicate blossoms and making a relaxing tea can help ease menstrual stress and anxiety.

  5. Wild Yarrow (Achillea millefolium): Yarrow is a natural remedy for heavy menstrual bleeding. Its leaves and flowers can be gathered for teas or tinctures.

  6. Lady's Mantle (Alchemilla vulgaris): This herb is aptly named for its female-focused benefits. Foraging the leaves and using them in teas can help reduce heavy menstrual bleeding and alleviate cramps.

  7. Wild Rose Hips (Rosa canina): Rose hips are a great source of vitamin C, which can help with iron absorption during your menstrual cycle. Gather these bright red fruits and use them in teas or infusions.

  8. Sage (Salvia officinalis): Sage leaves can be foraged and used to make a soothing tea. Sage is believed to help alleviate hot flashes and night sweats associated with menopause, which can sometimes overlap with menstrual issues.

  9. Wild Thyme (Thymus serpyllum): Thyme has anti-inflammatory properties that can help reduce menstrual pain. Forage this herb and use it in cooking or as a tea.

  10. Violet (Viola spp.): Violet leaves and flowers are rich in vitamins and can be foraged to make a tea or a soothing syrup. They are believed to help alleviate breast tenderness and emotional imbalances associated with menstruation.

Safety Precautions:

While foraging for these plants, it's crucial to be aware of potential hazards, such as poisonous look-alikes, pesticides, and environmental contamination. Make sure to positively identify plants before consumption and forage in areas free from pollution. If you are uncertain about a plant, consult a field guide or an experienced forager.


Foraging for wild foods is not only a wonderful way to connect with nature but also a great way to support your menstrual health with natural remedies. These 10 forageable foods can help alleviate menstrual issues, making your period more manageable and less discomforting. Always remember to forage responsibly and safely, and consider consulting with a healthcare professional if you have severe or persistent menstrual issues. Enjoy the beauty of nature and its healing gifts!


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