Easy Turmeric Balls for Menopause Symptom Relief

Turmeric Balls

Easy Turmeric Balls for Menopause Symptom Relief

Turmeric, celebrated as a superfood, has witnessed a remarkable increase in popularity as a natural solution for alleviating menopause symptoms.

Including this versatile spice in your diet, whether through snack balls, curries, or turmeric-infused drinks, offers a flavorful way to find relief during this stage of life.

In this post, you’ll learn:

  • How turmeric helps with common menopause symptoms
  • Convenient ways to get it into your diet
  • An easy Turmeric Ball recipe (you can make it in minutes!)

A Natural Wonder


Turmeric is a vibrant yellow spice derived from the root of the Curcuma longa plant. It has been used for centuries in traditional medicine for its anti-inflammatory and antioxidant properties. Its active compound, curcumin, is believed to be responsible for many of its health benefits.

Menopause can cause hormonal changes that lead to inflammation and stress in the body, making symptoms worse. Turmeric’s power to fight inflammation and stress makes it a promising natural solution for menopausal women.

The Benefits of Turmeric for Menopause

Before we dive into the recipe for Turmeric Balls, let’s briefly explore how this spice can help with menopause symptoms:

  1. Hot Flashes: The anti-inflammatory abilities of turmeric may help reduce the frequency of hot flashes and their intensity.
  2. Mood Swings: Curcumin has been linked to improved mood and reduced symptoms of depression, which can be particularly beneficial during menopause.
  3. Heart Health: Menopause is associated with an increased risk of heart disease. Turmeric may help lower cholesterol levels and improve heart health.
  4. Joint Pain: Some women experience joint pain during menopause. Turmeric’s anti-inflammatory effects may provide relief.
  5. Weight Gain: Hormonal changes during menopause can lead to weight gain. Turmeric has been shown to aid in weight loss because of its anti-inflammatory effects.
  6. Brain Fog: Many women report feeling forgetful or having problems concentrating during menopause. Curcumin has been shown to improve memory and cognitive function.

Read more about the amazing benefits of turmeric for menopause

Easy Ways to Get Turmeric into Your Diet

Incorporating turmeric into your diet is not only simple but also offers a range of potential health benefits. Here are easy ways to include it in your daily meals:

  1. Turmeric Spice: Add it in powdered form to your spice collection and sprinkle it on dishes like scrambled eggs, roasted vegetables, or soups for a mild flavor boost.
  2. Golden Milk: Make a comforting cup of golden milk by mixing it with warm milk (or a dairy-free alternative) and a little black pepper and honey. This soothing beverage is both delicious and nutritious.
  3. Turmeric Tea: Brew a cup of nutritious tea by steeping half a teaspoon of ground turmeric in hot water. Add honey or lemon for extra flavor.
  4. Smoothies: Boost your morning smoothie with turmeric powder. Combine it with ingredients like banana, ginger, and yogurt for a tasty blend that’s also full of nutrition.
  5. Turmeric Lemonade:  Add a pinch of turmeric powder to your favorite lemonade recipe for a refreshing and immune-boosting drink.
  6. Curries and Stir-Fries: Turmeric is a staple in many Asian cuisines. Use it in curry dishes, stir-fries, or as part of a spice mix for meat and vegetables.
  7. Turmeric Dressings: Make a turmeric-based salad dressing by combining it with olive oil, lemon juice, honey, and your favorite herbs and spices.

Easy Turmeric Balls Recipe

Turmeric balls are bite-sized, nutritious snacks made with turmeric as a key ingredient. These small treats often include a blend of spices, nuts, sweeteners, and sometimes coconut, rolled into convenient, easy-to-eat balls.

They provide a convenient way to enjoy the goodness of curcumin while satisfying your taste buds.

Turmeric ball ingredients

Step by Step

Blend the ingredients

In a food processor or high-speed blender, combine the chia seeds, turmeric powder, ginger, ground cinnamon, and a pinch of black pepper. Add the rest of the ingredients.

Turmeric balls recipe- blend ingredients
Turmeric balls recipe- blend ingredients

Form into balls

Turmeric balls

Pro tip: use gloves to prevent your fingers from turning yellow.

Chill and enjoy

Place in refrigerator for at least 30 minutes before serving.

Easy Turmeric Balls 

Turmeric balls

Easy Turmeric Balls

These Turmeric Balls are not only a convenient snack but also a great way to incorporate the goodness of curcumin into your daily routine.
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Course: Snack
Cuisine: Mediterranean
Keyword: anti-inflammatory, turmeric balls
Prep Time: 10 minutes
Refrigerate: 30 minutes
Total Time: 40 minutes
Servings: 1 turmeric ball
Calories: 141kcal


  • Blender or food processor


  • 2 tbsp chia seeds
  • 1/2 cup almonds
  • 2 tbsp turmeric powder
  • 1 tbsp ground ginger
  • 2 tsp ground cinnamon
  • pinch black pepper
  • 2 cups unsweetened shredded coconut
  • 14 medjool dates pitted and diced
  • 3 Tbsp honey or maple syrup
  • 5 tbsp room temp water


  • In a food processor or high-speed blender, combine the chia seeds, turmeric powder, ginger, ground cinnamon, and black pepper.
  • Add the pitted dates and honey/maple syrup to the rest of the ingredients. Blend again until everything is well mixed and the mixture starts to come together.
  • Scoop out small portions of the mixture and roll them into bite-sized balls.
  • Place the turmeric balls in the refrigerator for at least 30 minutes to firm up. Once chilled, they are ready to eat.


If the balls are too crumbly, add more water, honey or dates.  
If the balls are too soft, add more coconut and dry ingredients. 
You can add cayenne pepper if you like a spicy kick. 


Calories: 141kcal | Carbohydrates: 19g | Protein: 2g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.002g | Sodium: 5mg | Potassium: 221mg | Fiber: 4g | Sugar: 14g | Vitamin A: 26IU | Vitamin C: 0.3mg | Calcium: 35mg | Iron: 1mg
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Menopause can be a challenging phase for many women, but superfoods like turmeric can offer relief from some of the bothersome symptoms. The Turmeric Balls recipe provided here is a simple and enjoyable way to harness the potential benefits of curcumin while satisfying your taste buds.

Remember to consult with a healthcare professional before making significant dietary changes, especially if you have any underlying health conditions or are taking medications. Here’s to a healthier and more comfortable menopause journey!

This blog post was written in collaboration with Ame Proietti and edited by Dr. Su-Nui Escobar, DCN, RDN, FAND.

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Written by registered dietitian Dr. Su-Nui Escobar, DCN, RDN, FAND in collaboration with dietetic intern Ame Proietti.

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