Your nutritional requirements are impacted by your menstrual cycle in addition to your mood and level of energy. While maintaining hormonal balance, eating the correct meals during each phase will help lessen symptoms like bloating, exhaustion, and cravings. This is a basic guide to the foods you should eat during the 4 stages of the menstrual cycle.
1. Menstrual Phase (Days 1–5)
This is when your period starts. Hormones like estrogen and progesterone are at their lowest, which can lead to fatigue and cramps.
What to eat:
- Iron-rich foods: spinach, red meat, lentils, tofu
- Magnesium: bananas, dark chocolate, avocados (great for cramps)
- Warm, comforting meals like soups and stews
- Avoid: Caffeine and salty snacks that can worsen bloating.
2. Follicular Phase (Days 6–14)
As your period ends, estrogen starts rising and energy levels improve.
What to eat:
- Protein and healthy fats: eggs, nuts, seeds
- Fermented foods: yoghurt, kimchi for gut health
- Complex carbs: sweet potatoes, and quinoa for steady energy
- Best tip: Try new workouts or routines — your body is more adaptive during this phase.
3. Ovulation Phase (Day 14 approx.)
Estrogen peaks and you may feel your best — energetic, confident, and sociable.
What to eat:
- Zinc and vitamin B6: pumpkin seeds, salmon
- Raw veggies and smoothies: support detox and hormone metabolism
- Hydrating fruits: watermelon, cucumber
- Avoid: Inflammatory foods like refined sugar or fried items.
4. Luteal Phase (Days 15–28)
Progesterone rises. PMS symptoms like mood swings, bloating, and cravings can appear.
What to eat:
- Complex carbs: brown rice, and oats to manage cravings
- Magnesium-rich foods: almonds, leafy greens
- Herbal teas like chamomile or ginger
- Avoid: Processed foods and excessive sugar.
By syncing your diet with your menstrual cycle, you’ll feel more balanced, energized, and in control. Your body deserves care all month long — let food be your support system!
