Foods to Support Each Menstrual Cycle Phase
Our body is fueled by what we take in. During your cycle throughout the month, you may notice that you crave certain foods. Why? Because our body is so intelligent and knows what it needs! Eating a well-balanced and nutritious diet can help support your overall health and well-being throughout your menstrual cycle. The menstrual cycle consists of four main phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Here are some general dietary recommendations for each phase:
Menstrual Phase (Days 1-5):
Iron-rich foods: To replenish iron lost during menstruation. Heme rich foods, the iron most easily absorbed by our bodies, include meats, poultry, and fish. If it is accessible to you, find a great local, organic meat source as that meat will offer the most nutrition!
Non-heme rich foods, the iron that is not as easily absorbed in by our bodies, but still incredibly beneficial, include eggs, beans, lentils, nuts and seeds, whole grains like oatmeal, and some vegetables such as spinach and beets. Consider pairing these foods with vitamin-C rich foods, which is a fantastic way to improve your body’s absorption of non-heme rich foods. Vitamin-C rich foods include strawberries, red, green, and yellow peppers, oranges, and broccoli.
Hydration: Drink plenty of water and herbal teas to stay hydrated and help alleviate bloating. Herbal teas such as Red Raspberry Leaf Tea, Chamomile and Peppermint Tea, Ginger Tea, and Cinnamon Tea offer a variety of benefits to support a reduction in stress, bloating, pain, and inflammation.
Follicular Phase (Days 6-14):
Fiber-rich foods: These can help regulate hormones and support digestive health. Whole grains, fruits, vegetables, and legumes are good choices. Oats, pears, strawberries and raspberries, avocado, carrots, lentils, kidney beans, and chickpeas all offer a high-fiber addition to your meals.
Omega-3 fatty acids: Found in fatty fish (like salmon and mackerel), flaxseeds, chia seeds, and walnuts, these can help reduce inflammation and support hormone balance. Safe Catch Tuna brand is a low-mercury tuna that can also be a great choice to add Omega-3s to your diet.
Antioxidants: Berries, green tea, and colorful vegetables can help reduce oxidative stress. Blueberries are one of the top antioxidant rich foods, so pop some in your morning oats for a great antioxidant boost and jasmine green tea offers a huge antioxidant boost. Adding broccoli, spinach, carrots, and potatoes into your meals will be another way to encourage more antioxidants in your diet.
Ovulatory Phase (Days 14-16):
Protein: Including organic meats, poultry, fish, eggs, and plant-based sources like tofu, can support the increased energy expenditure during this phase. Consider adding a high-quality protein powder into your day. Needed offers great protein powder options that pack a high protein count with added nutrition. Protein is vital to our daily function, so ensure you’re getting enough protein throughout your cycle and not just focusing on it during your ovulatory phase!
Folate-rich foods: Leafy greens, citrus fruits, and legumes are important for reproductive health. When we hear folate, we may automatically think “prenatals and pregnancy support”. While folate does play a key role in brain development of a baby, folate is an essential nutrient for our daily function. Folate makes and repairs DNA and plays a role in producing red blood cells. When looking to boost your folate intake, think of those dark, leafy greens, citrus fruits as well as bananas and mango, and chickpeas, beans, lentils, and peas.
Luteal Phase (Days 17-28):
Complex carbohydrates: Carbs aren’t bad. Let’s say that again - carbs aren’t bad! Complex carbs in particular can help stabilize blood sugar levels and reduce PMS symptoms. Whole grains, sweet potatoes, and quinoa make for great complex carb choices.
Calcium and magnesium: Dairy products, leafy greens, and nuts can help with muscle relaxation and mood stability. When considering dairy, choose high-quality, organic sources if it is accessible to you. Greek yogurt is a good dairy choice, higher in protein and easy on the stomach. Dark, leafy greens pack a great nutritional punch and almonds take first place in nuts that contain a higher calcium content and they are also a great source of magnesium.
B-vitamins: Whole grains, meats, and nuts are sources of B-vitamins that can support hormone balance. B-vitamins not only balance your hormones, but provide an energy and mood boost, stimulate your immune system, and help in forming red blood cells.
General Tips for All Phases:
Stay hydrated: Drink plenty of water throughout your cycle to support overall health and reduce bloating. Utilize a high quality electrolyte mix in your water, such as Needed’s Hydration Support.
Limit processed foods: Minimize your intake of processed and sugary foods, which can lead to hormonal imbalances and inflammation.
Listen to your body: It knows your needs best. Fuel it well and respond to its needs!
It's important to note that individual dietary needs can vary, and some women may experience different symptoms and requirements during their menstrual cycle. If you have specific concerns or health conditions, it's a good idea to consult with a practitioner.
Foods are a healing, support source for us. The more we know about what our bodies need, the better we are able to support ourselves through our cycles! Check out our free Happy Hormone Recipe Book that offers uses many of these cycle supporting foods in each meal!