The Best Foods to Eat for Every Menstrual Phase
have you ever noticed your body craving drastically different foods/nutrients every week? your hormones are responsible. your body’s nutritional needs shift throughout your menstrual cycle, and cycle syncing your meals can help balance hormones, boost energy, reduce PMS, and support digestion.
the key is eating what your body actually needs in each phase instead of forcing the same routine every day. here’s a guide to the best foods to fuel your cycle.
THE MENSTRUAL PHASE (days 1-5)
your body is shedding the uterine lining, iron levels drop, and energy is lower. this is the time to prioritize warming, nutrient-dense foods that support iron levels and reduce inflammation.
the best foods for this phase include:
iron-rich foods- lentils, grass-fed beef, spinach, oysters
warming, digestible foods- bone broth, soups, roasted root vegetables
healthy fats- avocado, coconut oil, flaxseeds
hydrating foods- watermelon, coconut water, cucumbers, chia seeds
THE FOLLICULAR PHASE (days 6-14)
estrogen is rising, making you feel energetic, clear-headed, and motivated. your metabolism is steady, digestion is strong, and your body thrives on fresh, fiber-rich foods.
the best foods for this phase are:
lean proteins- chicken, fish, eggs, turkey
fermented foods- kimchi, sauerkraut, miso, yogurt
fibrous carbs- quinoa, sweet potato, berries
hormone-supporting fats- nuts/seeds, avocado/olive oil, grass-fed butter
THE OVULATORY PHASE (days 15-17)
estrogen and testosterone peak, making you feel confident, strong, and social. since your body is at its most efficient, this is the best time for fresh, detoxifying foods that help process excess estrogen.
the best foods for this phase are:
cruciferous veggies- broccoli, cauliflower, brussel sprouts
zinc rich foods- shellfish, chickpeas, pumpkin seeds
liver supporting foods- beets, dark leafy greens
anti-inflammatory roots/spices- ginger, turmeric, cinnamon
THE LUTEAL PHASE (days 18-28)
progesterone rises, and PMS symptoms (fatigue, bloating, cravings) might kick in. your metabolism speeds up, so your body needs more calories. focus on slow-digesting carbs, magnesium-rich foods, and protein to stabilize blood sugar and keep cravings in check.
the best foods for this time include:
magnesium rich foods- chocolate, bananas, cherries, almonds
complex carbs- root vegetables, berries, oats
vitamin b- eggs, sunflower seeds-butter,
soothing herbs- chamomile, peppermint, raspberry leaf
cycle syncing your diet isn’t about strict rules—it’s about working with your body instead of against it. by adjusting your meals based on your hormonal shifts, you’ll balance your energy, reduce PMS, improve digestion, and feel your best all month long.