From iron-rich foods during the period to fiber-rich diets during the luteal phase, gynecologists break down what they eat during the menstrual cycle.
Mood Variation, Bloody, Craving: If these sound familiar, you know how the side effects of your menstrual cycle feel. Each month, your body travels through four different stages: menstruation, follicles, ovulation, and corpus luteum, each marked by unique hormonal changes. At each stage, hormones fluctuate dramatically, affecting mood, energy levels, appetite, digestion, and even the way the body processes nutrients. You can adjust your menstrual cycle nutrition and foods to support hormones, energy and overall well-being.
Although all women’s cycles are unique, the typical menstrual cycle lasts from 21 to 35 days, with an average of about 29 days. Each phase of the cycle involves a series of physiological changes, and these variations can feel destructive. By synchronizing the cycles, these hormone fluctuations can be addressed. From mitigating convulsions to increasing energy and improving overall hormonal balance, adjusting your food to your menstrual cycle can be a game changer for your health. This is your menstrual cycle diet plan for your rescue!
Menstrual stage
This is the “period” phase of the cycle, starting on the first day and usually lasts on average about 5 days. A shedding of the uterine uterine membrane causes bleeding. Estrogen and progesterone are the lowest and can be drained tiredly. Blood loss also means that iron stores can be soaked, making fatigue more pronounced.
Nutritional focus
- Iron-rich foods: Spinach, lentils, beets, lean meat, and dates help to replenish iron levels.
- Hydration: Hydrate with water, or coconut water, to maintain hydration and reduce bloating.
- Anti-inflammatory ingredients: Ginger and turmeric help to relieve convulsions and reduce inflammation.
Follicular phase
The follicular phase begins on the sixth day of the menstrual cycle and ends when ovulation begins. At this stage, the endometrium becomes thicker and the ovarian follicles grow and develop. At the end of the period, estrogen begins to rise, stimulating the growth of the ovarian follicles. You may feel an ideal time to be more energetic, focused, motivated and support strength building and cell regeneration.
Nutritional focus
- Complex carbohydrates: fuel energy for quinoa, oats, sweet potatoes, whole grains.
- Lean Protein: Chicken, tofu, eggs and legumes support hormone balance.
- Omega 3S: Chia seeds, flaxseeds, and walnuts support the development of follicles.
Ovulation stage
This stage begins around 14 days of the menstrual cycle and lasts for 1-2 days. Ovulation is when the eggs are released and estrogen peaks. It is often a short but powerful window when you feel your best. This phase benefits from nutrients that support egg health and hormonal balance.
Nutritional focus
- Zinc and Selenium: These, found in pumpkin seeds, oysters and Brazilian nuts, support reproductive health.
- Vitamin E: Sunflower seeds, almonds and avocados support hormonal function.
- Antioxidants: Berries and lush greens help reduce oxidative stress, which supports fertility.
Corpus luteum phase
The phase begins immediately after ovulation. At this stage, progesterone rises in preparation for the chance of pregnancy. If fertilization does not occur, hormone levels eventually drop, often causing symptoms of premenstrual syndrome (PMS), such as bloating, mood swings, and craving.
Nutritional focus
- magnesium: Magnesium found in dark chocolate, bananas and lush greens can relieve cramps and improve sleep.
- Vitamin B6: Supports mood regulation. Include foods such as chickpeas, salmon, and pistachios.
- fiber: Whole grains, apples and legumes help manage bloating and support digestion.
summary
Your body’s nutritional needs change subtly throughout the month and respond to hormonal changes that affect energy, mood and metabolism. By synchronizing your cycles and following this menstrual cycle diet chart, you will not only reduce unnecessary symptoms, but you will also be more empowered and not feel healthy. If you have hormonal problems, you should consult a nutritionist or endocrinologist to get the best dietary chart for the period.
