Nutrition plays a vital role in hormonal balance and can significantly impact how you feel throughout your menstrual cycle. By choosing the right foods during each phase, you can work with your body to alleviate common symptoms and boost your overall well-being.

During Your Period (Menstrual Phase)

Your body is working hard and losing iron. Focus on nourishing, warming, and iron-rich foods.

• Foods to Embrace: Leafy greens (spinach, kale), lean red meat, lentils, beans, and vitamin C-rich foods like citrus fruits and bell peppers to help with iron absorption. Ginger and turmeric tea can help ease cramps.
• Foods to Limit: Heavy, greasy foods, excessive caffeine, and alcohol, as they can worsen inflammation and cramping.

Before Ovulation (Follicular Phase)

As estrogen levels rise, your energy starts to return. Focus on light, fresh foods that support follicle development.

• Foods to Embrace: Lean proteins (chicken, fish), whole grains (oats, quinoa), avocados, nuts, and seeds. Cruciferous vegetables like broccoli and cauliflower can help metabolize estrogen.
• Foods to Limit: Continue to keep alcohol intake low as it can interfere with hormonal balance.

Around Ovulation

Your energy is at its peak! You need plenty of fiber and antioxidants to support the liver in processing hormones.

• Foods to Embrace: Lots of fruits and vegetables, especially those high in antioxidants like berries. Continue with light proteins and complex carbs.
• Foods to Limit: Highly processed or fried foods that can cause inflammation.

Before Your Period (Luteal Phase)

This is when PMS symptoms can kick in as progesterone rises and then falls. Focus on foods that stabilize blood sugar and mood.

• Foods to Embrace: Complex carbohydrates like sweet potatoes and brown rice to combat cravings. Magnesium-rich foods like dark chocolate, nuts, and seeds can help with mood and sleep. Calcium from yogurt or leafy greens may reduce physical PMS symptoms.
• Foods to Limit: Salty foods that contribute to bloating and sugary snacks that lead to energy crashes. Be mindful of caffeine, which can increase anxiety.