Foods to eat during different menstrual cycle phases

Women are being encouraged to adjust their diet according to their menstrual cycle to improve hormonal balance and overall well-being.

Health and nutrition experts at Prepped Pots powered by MuscleFood have named the best foods to eat during each phase of the menstrual cycle.

The average length of a menstrual cycle is 28 to 29 days and it’s broken down into four different phases – menstruation, the follicular phase, ovulation and the luteal phase.

During these stages, women’s bodies and hormones undergo a lot of changes.

To cope with these changes and manage symptoms, our bodies require different types of nutrients during each phase.

For example, during menstruation iron is lost along with blood so it’s important to eat foods rich in this essential nutrient to replenish iron levels.

During follicular and ovulation phases when oestrogen levels are higher, it’s best to consume foods that help balance the increased hormones.

When hormone levels start to decrease during the luteal phase, a lot of women experience PMS symptoms including hunger pangs and cravings.

To manage cravings, it’s important to nourish the body with high-fibre foods and complex carbohydrates that make you feel full and satisfied for longer.

It’s important to note that the length of the cycle varies for every woman and can last anywhere from 23 to 35 days.

Understanding and tracking your cycle makes it easier to adjust your diet to suit the phase you’re in.

Ashleigh Tosh from Prepped Pots powered by MuscleFood.com said: “Understanding the different phases of the menstrual cycle enables women to make informed dietary choices that align with their body’s changing needs.

“Each phase of the menstrual cycle brings about hormonal fluctuations that influence energy levels, mood, and nutrient requirements.

“Eating foods that support your body throughout the cycle helps balance hormones and can potentially alleviate some of the symptoms like fatigue, bloating, cramps and cravings.

“Make sure to always listen to your body and make adjustments based on your individual needs.”

Experts from the team at Prepped Pots powered by MuscleFood have provided their advice on what to eat during each phase of the menstrual cycle:

Menstrual phase

The menstrual phase usually lasts for three to seven days and that’s when you’ll be on your period. During that time your oestrogen levels will be at their lowest, often leading to feelings of fatigue, mood fluctuations, and menstrual cramps. You may get cravings for sugar and junk food, however, indulging in such treats can negatively impact your hormonal balance. A better solution would be to eat foods rich in iron like red meat, lentils and leafy vegetables. It’s also recommended to eat foods high in vitamins and Omega-3 fatty acids.

Follicular phase

During the follicular phase, oestrogen levels begin to rise, leading to an increase in your energy levels in the week following your period. This is the period when you’re more likely to engage in physical activity, so to nourish your body and help it support your workouts, opt for meals that include lean proteins and complex carbohydrates. To balance the oestrogen levels, try incorporating leafy greens, healthy fats and fermented foods into your diet.

Ovulation phase

Your ovaries release an egg during ovulation, peaking your oestrogen and testosterone and providing a significant boost to your energy levels. With your oestrogen at an all-time high, you should consume foods that promote liver health and drink plenty of water to support hormone balance. Prioritise a diet rich in anti-inflammatory foods like fruits, vegetables and nuts.

Luteal phase

The luteal phase is when a lot of women experience PMS symptoms, as the body is preparing for a new menstrual cycle and hormone levels start to decrease. PMS can cause hunger pangs and cravings, so it’s best to consume foods that curb hunger. Complex carbohydrates, like potatoes, vegetables and rice, and high-fibre foods, like avocados and berries, are great for managing cravings. Remember to keep yourself hydrated, as it can help reduce bloating and other PMS symptoms.