What to Eat During Each Phase of Your Menstrual Cycle

Menstrual Phase (Day 1-7)

Also known as the Winter phase- we tend to draw inward and need more rest. Take some self care time, and incorporate gentle movements like yoga or stretching, to loosen up the muscles in the body, and ease symptoms. Boost these foods during this time: 

  • Iron rich foods to support iron stores during blood loss and improve energy
      • Grass fed beef, lentils, dark leafy greens, eggs, shrimp, organ meats, navy beans, sardines, turkey 
  • B vitamin rich foods for energy support 
      • Grass fed beef, avocado, spinach, eggs, chicken, lentils, salmon, liver, beans, grass fed yogurt
  • Omega 3 fatty acids to help reduce inflammation in the body 
      • Salmon, trout, sardines, mackerel, krill oil, flax, chia, walnuts 

Follicular Phase (Day 8-13)

Also known as the Spring phase- you may start to feel a boost in energy, mental clarity, and motivation. This is a great time to put energy into a project, or take advantage of your energy and boldness, and be more social! 

  • To balance estrogen levels, aim for meals with: 
    • High quality protein- grass fed beef, pasture raised poultry, eggs, or pork, bone broth, wild caught seafood 
    • Complex carbohydrates- quinoa, sweet potato, winter squash, fruit, legumes, whole grains  
    • Vitamin E rich foods to support follicle growth- nut or seed oils, avocado, olives, fish  

Ovulation (Day 14-21)

Also known as the Summer phase- also a great time to jump into new projects, relationships, public speaking engagements, etc. Beta brainwave activity is elevated in this phase, helping you stay on your game at work or in your personal life. Your liver will be at more work here detoxing excess estrogen, so it is best to cut back on caffeine and alcohol intake to lighten the load. Boost these foods: 

  • Cruciferous vegetables to detox excess estrogen 
      • Kale, broccoli, cauliflower, brussels, collards
  • Magnesium rich foods to balance other hormone levels
      • Nuts & seeds, cocoa, legumes, quinoa, spinach 

Luteal Phase (Day 22-28)

Also known as the Autumn phase- is the time to nest and turn inward again to nourish your body and listen to the way it may be calling for rest. Take advantage of this time by having some nights in, and maybe tapping into your creative side.

  • Hone in on processed foods, or ordering heavy food and focus more on whole foods rich in nutrient density. PMS symptoms develop in this phase, and therefore, high fat, sugary foods may promote them. 
      • Boost: berries, broccoli, sweet potato, carrots, kale, avocado, nuts, seeds, coconut