Eating For Your Cycle: Changing Your Food Based on Your Cycle

Did you know that what you eat can affect how you feel during different phases of your 
menstrual cycle? More people are discovering that the reason your hunger and cravings 
change throughout your menstrual cycle is because of how your hormone levels 
change.

Here's a guide to help you eat in a way that supports your body throughout your cycle.


Menstrual Phase

The menstrual phase is the start of the cycle, when you're on your period. Your body is 
shedding the uterine lining, which can make you feel tired. It's a good time to eat iron-
rich foods to help replace the iron lost in menstrual blood. Foods like spinach, lentils, 
and lean meats can be beneficial. You may also want to increase your intake of Vitamin 
C, which helps with iron absorption, so include fruits like oranges, strawberries, and bell 
peppers.


Follicular Phase

The follicular phase comes after menstruation. This is when your body starts preparing 
for ovulation. Energy levels tend to increase during this phase, and it's a great time to 
enjoy a variety of fruits, vegetables, and whole grains. Eating enough protein, such as 
lean meats, eggs, and legumes, can also support the development of the follicle.


Ovulatory Phase

The ovulatory phase is when you're most fertile. During this phase, you might notice that 
you feel more energetic and sociable. This is the perfect time for high-fiber foods, such 
as whole grains, fruits, and veggies, which can help to maintain balanced estrogen 
levels. Foods rich in antioxidants, like berries and leafy greens, are also beneficial.


Luteal Phase

The luteal phase is the last phase of the menstrual cycle, leading up to your next period. 
You might feel more tired and experience cravings during this phase. This is due to the 
rise and fall of progesterone. Foods rich in B-vitamins, calcium, and magnesium, such 
as whole grains, lean meats, leafy greens, nuts, and seeds, can help with these 
symptoms. It's also a good idea to stay hydrated and cut back on salt to help prevent 
bloating.


Listen to Your Body

It's important to note that everyone's body is different, so these guidelines may not work 
for everyone. Pay attention to how you feel and adjust your diet to meet your needs. 
Don't worry too much about sticking to a specific plan. Instead, use these tips as a 
starting point and listen to what your body is telling you.

Eating according to your menstrual cycle means consuming iron-rich foods during the 
menstrual phase, enjoying a varied diet during the follicular phase, focusing on high-
fiber foods and antioxidants during the ovulatory phase, and choosing foods rich in B-
vitamins, calcium, and magnesium during the luteal phase. Always remember, the key is 
to listen to your body and adjust your diet to support your wellbeing.
