Understanding your menstrual cycle and how your body’s needs change throughout it can be key to feeling your best. The typical cycle has four phases, each with distinct changes that impact your energy levels, mood, and nutritional needs. Below is a breakdown of what to eat during each phase to support your body.
Menstrual Phase (Days 1-5)
During this phase, you may notice a reduction in energy levels, for mny women this is due to the drop in iron, especially those with heavier flows. Focus on supporting iron levels will help combat fatigue and keep you feeling energised. Here’s what to include:
Leafy greens like kale and spinach
- Proteins like chicken, tofu, and fish
- Grains like quinoa and fortified cereals
- Dark chocolate (yes, chocolate!)
- Lentils
It's also a good time to increase your intake of omega-3 fatty acids, as they can help alleviate cramps and boost your mood. Add these to your meals:
- Fish (such as salmon or mackerel)
- Nuts (especially walnuts)
- Flaxseed oil
Inflammation and muscle soreness can be common during this time, so consider incorporating turmeric into your diet. Curcumin, the active ingredient in turmeric, has been shown to reduce PMS symptoms. Add it to smoothies, soups, or stews for an extra boost.
Follicular Phase (Days 6-14)
After your period, your body is busy rebuilding and getting ready for ovulation. Energy levels begin to rise, and you might feel more vibrant and motivated. To support this phase, focus on nutrient-dense, energising foods. Here’s what to include:
- Whole grains like oats and brown rice for sustained energy
- Lean proteins such as eggs, chicken, or plant-based options like chickpeas and lentils
- Fibre-rich fruits and vegetables like berries, carrots, and sweet potatoes to keep digestion smooth
As oestrogen levels rise, you might feel more balanced. To further support your hormonal health, try adding fermented foods like kimchi, sauerkraut, and yoghurt to promote gut health, which plays a role in hormone regulation.
Don’t forget to hydrate – during this phase, your body might need more water to support the rise in hormone levels.
Ovulatory Phase (Days 15-17)
Ovulation is the peak of your cycle and you’ll likely feel your most energised and social during this time. Oestrogen and testosterone are at their highest, so it’s important to eat foods that support energy and maintain hormonal balance. Here’s what to include:
- Antioxidant-rich foods like berries, dark leafy greens, and peppers to combat any potential inflammation
- Healthy fats such as avocado, olive oil, and seeds, which are great for hormone production and brain health
- Zinc-rich foods like pumpkin seeds, chickpeas, and beef to support reproductive health
As this is a key time for fertility, ensure you're getting plenty of B vitamins, which are crucial for cell growth. You can find these in whole grains, eggs, and bananas.
Luteal Phase (Days 18-28)
In the days leading up to your period, you may notice mood swings, bloating, or cravings – welcome to the luteal phase! This is the phase where progesterone levels rise, and you may feel more introverted or tired. It's normal to experience a higher appetite or crave comfort foods, so focus on nourishing, grounding meals. Here’s what to include:
- Complex carbohydrates like sweet potatoes, brown rice, and whole grains to help regulate blood sugar levels and reduce mood swings
- Magnesium-rich foods like spinach, dark chocolate (again, yes!), and almonds to help with bloating and cramping
- Calcium-rich foods such as yoghurt, cheese, or leafy greens to support bone health and combat PMS symptoms
Balancing your meals with protein and healthy fats can also keep those energy dips at bay, so enjoy a mix of eggs, nuts, and fatty fish like salmon. If you're feeling bloated, drink plenty of water and add herbal teas like ginger or peppermint, which are known for their soothing properties.