The traditional Indian diet, rich in spices, fruits, vegetables, legumes, and whole grains, offers a unique repository of antioxidants that contribute significantly to overall health and well-being. Antioxidants, such as polyphenols, flavonoids, and carotenoids, are known to neutralize oxidative stress, reduce inflammation, and support gut microbiome diversity. For Indian women, whose dietary practices are shaped by cultural traditions, regional cuisines, and socio-economic factors, antioxidant-rich diets play a crucial role in mitigating lifestyle-related diseases and promoting long-term health. This review explores the key sources of antioxidants in traditional Indian diets, including turmeric, ginger, amla, fenugreek, green leafy vegetables, and seasonal fruits, highlighting their biochemical properties and synergistic effects on gut microbiota. The role of these bioactive compounds in fostering beneficial microbes like Lactobacillus and Bifidobacterium, reducing pathogenic strains, and supporting metabolic and immune health is emphasized. Despite the nutritional richness of traditional diets, urbanization, lifestyle shifts, and the increasing consumption of processed foods have altered dietary patterns among Indian women, leading to reduced antioxidant intake and the rising prevalence of chronic diseases such as diabetes, cardiovascular disorders, and obesity. This review identifies challenges in preserving traditional dietary practices, including limited awareness, changing food habits, and accessibility issues. Additionally, this study underscores the importance of integrating traditional dietary wisdom with contemporary nutritional science. Furthermore, gaps in research on bioavailability, regional variations, and long-term health impacts of antioxidants are highlighted, advocating for more targeted studies. This review concludes that preserving India’s culinary heritage is critical for promoting women’s health and offers insights into leveraging traditional diets as a sustainable approach to improving public health outcomes.