Eating For Your Menstrual Cycle

Did you know there are 4 phases of the menstrual cycle, which can be likened to the seasons? These distinct phases encompass different emotional and physical fluctuations, therefore it can be useful to be mindful of the different phases and employ various diet and lifestyle changes based on where you are in your cycle.

Planning our food intake around the different phases of our cycle helps to support fluctuating hormone levels, and helps us to get the most out of our cycle.
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MENSTRUATION 〰️ WINTER
Focus on easily digested warming, nourishing foods such as soups & broths and include highly nutritious foods, rich in protein, iron and B vitamins. For those with heavy periods, iron deficiency may be an issue so focusing on iron rich foods (red meat, liver, cooked spinach, cooked lentils, spirulina) to replenish iron lost through menstruation is important. Omega 3 rich foods such as oily fish, nuts & seeds are anti-inflammatory and can help to reduce any menstrual pain, while magnesium rich foods such as cacao & dark leafy greens support hormone production and can reduce muscle cramps and spasms.
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FOLLICULAR PHASE 〰️ SPRING
Lightly cooked, steamed or sautéed meals are ideal for this phase. Focus on including lean protein such as fish, plenty of wholegrains, sprouted beans, seeds and nutrient-dense, energy sustaining grains such as quinoa and buckwheat.
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OVULATION 〰️ SUMMER
To support the body through ovulation, lightly cooked, steamed or sautéed food is best. Ensure you include plenty of fibre (such as raw vegetables) and focus on fresh, vibrant plant foods.
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LUTEAL PHASE 〰️ AUTUMN
Appetite is increased during this phase, so focusing on nutrient dense whole foods is important. Complex carbohydrates (oats, quinoa, farro), healthy fats and cruciferous vegetables are important during this phase. Foods rich in B vitamins (think whole grains, bananas, beans, meat, poultry, eggs and legumes) help to keep sugar cravings at bay, and leafy green vegetables help to reduce any fluid retention occurring during this phase, as well as assisting the liver in excreting excess oestrogen