Eating with Your Cycle: Nutrition for Each Menstrual Cycle Phase
Shifting hormones guide the monthly rhythm of your menstrual cycle — a cycle that affects energy levels, metabolism, cravings, how much food we feel like eating, and so much more. Understanding how our hormones bring about these changes can help us in making choices about what (and why) we eat... to improve our energy, mood, and daily function.
We can look at the four phases of the cycle and the nutritional approaches that can support each phase.
~ Note that everyone’s cycles are different and these day #s and hormonal pictures can vary greatly from person to person! Each gut also has different sensitivities, some foods may require substitutions.
1. Early Follicular Phase / Menstruation (~Days 1–5)
Low estrogen + progesterone
Uterine lining is shedding -> blood and iron loss
Low energy levels
Metabolic insights:
Energy intake tends to be lower in the follicular phase compared with the luteal phase
Estrogen suppresses appetite, which contributes to smaller meal sizes
Food Focus:
Iron-rich + build-building foods -> red meat, beans, leafy greens, pumpkin/sesame seeds, dried fruit) → replenish iron lost during bleeding
Combine with Vitamin C foods (citrus, bell peppers, strawberries) → boosts iron absorption
Magnesium-rich foods (nuts, dried fruit, leafy greens) → ease cramps and relax muscles
Warm, nutrient-dense foods (soups, stews, ginger, cinnamon, herbal teas) → easy on digestion while energy is low
2. Late Follicular Phase (~Days 6–13: Pre-Ovulation)
Estrogen rises, progesterone stays low
Energy and mood lift— the “feel-good” part of the cycle
Follicles (future eggs) are maturing
Metabolic insights:
Estrogen continues to suppress appetite—many people naturally eat less here
Research is showing energy intake is lowest in the late-follicular phase, particularly just before ovulation, as the body focuses its energy on fertility
Food focus:
Lean proteins (chicken, fish, eggs, legumes) → support follicle growth and tissue repair
Complex carbs (oats, quinoa, sweet potatoes) → provide steady energy for increased activity
Moist foods (soups, steamed, boiled)
Healthy fats (avocado, olive oil, nuts) → support hormone production
Probiotics (yogurt, kefir, sauerkraut) → aid estrogen metabolism and gut health
Fresh fruits & veggies → nutrients support developing eggs
3. Ovulatory Phase (~Days 14–16: Ovulation)
Estrogen peaks, luteinizing hormone (LH) triggers egg release, progesterone stays low
Libido, confidence, and energy often peak here
Slight rise in body temperature
Metabolic insights:
Appetite remains suppressed due to high estrogen → many naturally eat less during ovulation (prioritising reproduction over food intake)
Food focus:
Antioxidant-rich foods (berries, kale, broccoli) → reduce oxidative stress on egg and reproductive tissues
Zinc & selenium sources (pumpkin seeds, oysters, Brazil nuts) → support reproductive health
Anti-inflammatory foods (salmon, chia seeds, turmeric) → balance the mild inflammation that comes with ovulation
Hydrating foods (steamed/boiled vegetables, poached pears, melon, water) → counter the slight increase in body temperature
Sour foods (citrus, pickles, vinegar) -> move stagnation in the body
Chew well, eat slowly and calmly
4. Mid-Luteal Phase (~Days 17–28: Pre-period)
Progesterone rises (alongside medium estrogen)
Body prepares for possible pregnancy
If no pregnancy occurs, both hormones drop, triggering PMS symptoms like mood irregularities, bowel changes, bloating, and cravings
Metabolic insights:
Energy needs increase here —resting metabolic rate rises
Progesterone with estrogen stimulates appetite
Studies show higher intake of energy-dense and fatty foods
Carbohydrate and fat-utilisation during exercise shift: more fat burned & more glycogen stored; Protein breakdown also increases
Food Focus:
Magnesium & B6 foods (bananas, sunflower seeds, salmon, black beans, edamame) → calm the nervous system, reduce bloating, ease mood swings
Complex carbs (brown rice, lentils, oats) → stabilise blood sugar and reduce PMS cravings
Omega-3s (salmon, walnuts, chia seeds) → reduce inflammation and support mood regulation
Cruciferous veggies (broccoli, cauliflower, kale) → help the liver process excess hormones
Be aware with sugar, caffeine, salt, heavy foods, and alcohol → they worsen mood swings, bloating, and sleep issues
Since appetite can be naturally lower in the 1st half of the cycle due to estrogen’s effect, food intake may decrease. However for those with higher intensity activities, if intake is too low, it can cause low energy availability, affecting menstrual regularity, performance, and bone health.
In the 2nd half of your cycle, appetite and food intake naturally rises. This aligns with our body’s higher metabolic demands. Keep in mind though, with the late-cycle drop in hormones, to prevent stronger pre-menstrual symptoms, stick to easily digestible foods (cooked, stews, reduced salt).
Your menstrual cycle influences much more than your bleed.
In summary -
During menstruation: Focus on iron, magnesium, and warming, comforting foods.
During the follicular phase: Keep meals light, fresh, and nutrient-dense to support follicle growth and rising energy.
During ovulation: Protect egg health with antioxidants, zinc, and anti-inflammatory foods.
During the luteal phase: Support your increased metabolism with complex carbs, omega-3s, and hormone-supportive foods, while managing PMS.
Eating in sync with your cycle is about supporting your body’s shifting needs so you can both feel stronger in your body and assist underlying bodily functions.
