Depending on which stage of the menstrual cycle we are in, our bodies can feel different. That is why it is important to recognise different foods to eat during the menstrual cycle (such as foods to decrease inflammation).
As our levels of hormones are changing, this changes certain conditions in our bodies. We can use food to support us at different parts of our menstrual cycle, and make the journey a little easier. Continue reading this blog post to find out which foods you should be eating at each stage of your menstrual cycle!
Foods to Eat at Different Stages of Your Cycle: How can this help?
When we are going through the menstrual cycle, our hormone levels are fluctuating as we progress through each stage. As our hormone levels are constantly changing, the nutritional needs of our bodies are also changing, and therefore we can provide food for our bodies according to the stage of the menstrual cycle that we are in.
In order to know and be aware of which stage of the menstrual cycle that we are in at any point in time, you will need to start by tracking your menstrual cycle for a few months to identify your own unique patterns. The aim of eating certain foods according to your menstrual cycle is to find a balance among your hormones and potentially reduce the symptoms of menstruation or PMS.
Foods to Eat at Different Stages of Your Cycle
Menstrual Phase
This is when you are on your period. During the menstrual phase of your cycle, you are losing blood and the lining of your uterus is shedding. Therefore, the types of foods that are most important at this time are anti-inflammatory, nutritious and high in iron.
Examples of menstrual phase foods that could be eaten include:
- Spinach as it is rich in iron
- Foods that contain antioxidants (that can reduce inflammation), such as berries and green leafy vegetables
- Avocados and olive oil which both contain healthy fats and can reduce inflammation
- Chamomile or other teas to help reduce cramps
Follicular Phase
At this stage of the menstrual cycle, your body is developing follicles that will turn into eggs. During the follicular phase, you can focus on eating a nutritious and well balanced diet. It is important to provide good nutrients for the development of the follicles. Dehydration may also occur in this stage of the menstrual cycle due to the changing levels of hormones. Be conscious of drinking lots of water during the follicular phase.
Estrogen levels during the follicular phase are high, therefore it can be useful to incorporate foods into your diet that can metabolize estrogen. Such follicular phase foods include sprouted or fermented foods like broccoli sprouts and sauerkraut.
Ovulation or Ovulatory Phase
Estrogen levels are very high during the ovulation phase as an egg is released from the ovary. Foods that are anti-inflammatory and also support your liver should be incorporated into your diet at this stage of the menstrual cycle. Some examples of what to eat during ovulation phase are:
- Fruits that are high in antioxidants, such as raspberries and strawberries
- Vegetables
- Nuts, for example, almonds, pecans and pistachios
Luteal Phase Foods
During the luteal phase of the menstrual cycle, your estrogen and progesterone levels increase and then fall again. To support your body throughout this process, it is important to consider foods that will increase the levels of serotonin in your body. Such foods include green leafy vegetables and quinoa. You may also want to increase your intake of magnesium, as magnesium can help mitigate against low libido and fatigue.
What to eat during luteal phase?
Foods that are rich in magnesium include dark chocolate and spinach.
Nuts are another powerful addition to your luteal phase diet. Walnuts are rich in omega-3 fatty acids and vitamin B6, both of which support progesterone production and help stabilise mood during the second half of your cycle. Almonds and cashews are excellent sources of magnesium and zinc - key minerals that ease PMS symptoms, reduce luteal phase fatigue, and support hormone regulation throughout the premenstrual window. Aim for a small handful of mixed nuts as a daily snack from ovulation through to the start of your period.
Root vegetables like sweet potatoes and carrots are ideal during the luteal phase - their complex carbohydrates help stabilise blood sugar and curb the sugar cravings triggered by rising progesterone. Cruciferous vegetables such as broccoli and Brussels sprouts support estrogen metabolism as hormone levels fluctuate in the second half of your cycle. For fruit, bananas are especially valuable: they are high in vitamin B6, which supports serotonin production and directly eases mood-related PMS symptoms. Berries and citrus fruits contribute vitamin C, which supports progesterone synthesis and reduces oxidative stress during the premenstrual window.
Frequently Asked Questions
1. What should I eat during my period to reduce cramps and fatigue?
Focus on iron-rich and anti-inflammatory foods like spinach, berries, green leafy vegetables, avocados, and olive oil. Chamomile tea can help soothe cramps. These foods replenish nutrients lost through bleeding and reduce inflammation.
2. What are the best foods to eat during the follicular phase?
Eat fermented foods like sauerkraut and sprouted foods like broccoli sprouts to help metabolize high estrogen levels. Prioritize a well-balanced diet and drink plenty of water to prevent dehydration from hormonal changes.
3. Which foods support hormonal balance during ovulation?
Choose anti-inflammatory, antioxidant-rich foods like raspberries, strawberries, vegetables, and nuts (almonds, pecans, pistachios). These foods support liver function and help process peak estrogen levels during ovulation.
4. What should I eat in the luteal phase to prevent PMS?
Include magnesium-rich foods like dark chocolate and spinach, plus serotonin-boosting foods like green leafy vegetables and quinoa. These help combat fatigue, low libido, and PMS symptoms caused by hormonal fluctuations.
5. How does eating for your cycle help balance hormones?
Cycle syncing aligns your diet with each menstrual phase's hormonal needs. By eating specific nutrients during each phase—iron during menstruation, fermented foods during follicular, antioxidants during ovulation, and magnesium during luteal—you naturally balance hormones and reduce symptoms.
