Your menstrual cycle is more than just a monthly occurrence—it’s a rhythm that impacts your energy, mood, and nutritional needs. By eating in alignment with the four phases of your cycle, you can support your hormones and feel your best throughout the month. In this blog, I will explore what’s happening hormonally in each phase and the best foods to support your body.
The Menstrual Phase: Days 1 to 5
During the menstrual phase, oestrogen and progesterone levels are at their lowest, which can leave you feeling tired and introspective. As your body sheds the uterine lining, focusing on replenishment and comfort is essential.
Iron-rich foods like spinach, kale, and red meat help replenish iron lost during menstruation.
Warm, nourishing meals such as soups and stews are easy to digest and comforting.
Hydration is key—herbal teas with ginger or chamomile can ease cramps and promote relaxation.
The Follicular Phase: Days 6 to 14.
As your body transitions into the follicular phase, oestrogen rises, preparing for ovulation. Energy levels often increase, making this a great time to focus on vibrant, fresh foods.
Fresh fruits and vegetables like salads, berries, and citrus support oestrogen production.
Healthy fats such as avocados, nuts, and seeds help balance hormones.
Fermented foods like yoghurt and kimchi promote gut health, which is closely linked to hormonal balance.
The Ovulatory Phase: Days 15 to 17
Ovulation occurs during this phase, marked by a peak in oestrogen and a luteinizing hormone (LH) surge. You might feel at your most confident and energetic.
Anti-inflammatory foods such as turmeric, ginger, and leafy greens help manage mild inflammation.
Light, protein-rich meals like grilled chicken, fish, or tofu for sustained energy.
Zinc-rich foods: The mineral zinc helps balance oestrogen and progesterone levels.
The Luteal Phase: Days 18 to 28
Progesterone dominates the luteal phase, supporting potential pregnancy and influencing mood and appetite. It's common to experience cravings, mood changes, or bloating during this time.
Complex carbohydrates like sweet potatoes, quinoa, and oats stabilize blood sugar and curb cravings.
Magnesium-rich foods like dark chocolate, almonds, and bananas can ease PMS symptoms.
Herbal teas like peppermint or fennel support digestion and reduce bloating.
Why Eating for Your Cycle Matters
By tailoring your nutrition to each cycle stage, you’re addressing physical symptoms and supporting your hormones and overall well-being. This holistic approach can help you feel more balanced and energized throughout the month.
If you’re struggling with PMS, PCOS, painful periods, or want to learn how to eat in alignment with your cycle, I’m here to help. Book a free call with me to discuss your unique needs and create a personalized plan.

Kommentare