FOODS TO SUPPORT YOUR CYCLE IN EACH PHASE

How To Hack Menstrual Cycle Nutrition

How much thought can we say really goes into our daily food choices? Especially when it comes to that time of the month, sometimes the most thought goes into which block of chocolate to choose from right? If you’re in the same boat as us here, then this one's for you! Knowing which foods are going to support your different phases like your Menstrual phase, Follicular phase, Ovulation phase and Luteal phase, will influence your decisions as well as influencing your period for the better. Can we get an amen for that!

What we eat impacts everything, from physical health to our moods, energy, weight and yep, surprise surprise, your cycle. Throughout the month your body produces different levels of hormones like oestrogen, progesterone and testosterone. These hormones can be thrown off their steady train tracks by some derailing foods, yet in the same breath, they can also be nudged back on track by certain foods.

So let’s talk about food, everyone’s favourite topic!

Menstrual Phase (Days 1-5)

Top Foods For Your Menstrual Phase

Nutrient focus: Iron, Vitamin C & Iron
From the first to the last day of our bleeding, our hormone levels are at their lowest, during this time it is important to replenish levels of zinc and iron, paired with vitamin C for absorption, which can become depleted as we bleed. Iron rich foods to include during this time are red meats, oysters, tempeh and tofu, tahini, dark leafy greens such as silverbeet, fresh herbs and spinach, flax seeds, pumpkin seeds and cacao powder.

Foods That Help With Menstrual Cramps

Dealing with menstrual cramping can be the absolute worst. But here’s the good news, what you eat during menstruation can genuinely help you feel more comfortable. Your focus should be on replenishment and anti-inflammation. Boost your iron with soothing sources like our nourishing bone broth, lentils and spinach. Then, combat cramps with warming anti-inflammatory heroes like oily fish, ginger and turmeric. Be kind to yourself and prioritise iron rich and anti-inflammatory foods to avoid cramps during your period.

 

Foods To Avoid During Menstruation

Reducing caffeine is also beneficial during the menstrual phase to keep headaches and fatigue at bay, but we know that's easier said than done. Still looking for a morning pick me up? Why not join the thousands of women making the switch from coffee to Matcha.

Matcha still contains some caffeine but the effect is more gradual. It also contains the amino acid L-Theanine, which can cross the brain barrier and promote relaxation as well as mental alertness. Matcha is like driving more economically so that you can make it to the next fuel station. 

 

Follicular Phase (Days 1-13)

Follicular Phase Foods 

Nutrient focus: Vitamin B, Vitamin C & Zinc
In the follicular phase our oestrogen levels begin to rise in preparation for ovulation. The nutrient focus shifts to vitamin B, vitamin C and zinc to strengthen the release of the egg and chances of implantation in the ovulation phase. Full fat greek style yoghurt, eggs, salmon, sardines and leafy greens are fantastic sources of vitamin B.

Pumpkin seeds and ground flax seeds are another nutritional focus of the follicular phase due to their high levels of the phytoestrogens, in particular lignans. This blend of seeds is also packed with omega 3 fatty acids which are powerful anti-inflammatories helping to reduce inflammation which can contribute to symptoms of PMS (premenstrual syndrome) such as pain and cramping.

Check out our Vanilla Granola for your Follicular Cycle to start implementing these wonder seeds. This granola is a natural, easy and inexpensive way to incorporate a food as medicine approach to support your cycle.

We move to a focus on fresh light vegetables, fruits, leafy greens, sprouts, and a variety of legumes for energy production and to support detoxification. Our last and favourite food to incorporate during this phase is avocado, known as a fertility food due to the vitamin E that promotes ovulation in the following phase!

Ovulation Phase (Days 12-14)

Nutrient focus: Hydration, fibre & gut support
As we venture into the middle of our cycle our hormone levels are at their peaks. The nutritional focus during this time is hydration, fibre and gut support to aid in the removal of excess estrogen.

Fibre rich vegetables like broccoli, brussel sprouts, asparagus, spinach, and dandelion greens also support glutathione production which supports the liver's detoxification of excess hormones. Other fibre rich plant foods such as non starchy vegetables, fermented vegetables, wholegrains, nuts, seeds and legumes will contribute to the regular elimination and health of your gut. Antioxidant rich fruits such as blueberries, strawberries, raspberries and coconut are more helpful for hydration and liver support. Super Greens + Reds is a great addition during this time to sneak in those greens along with the added benefit of prebiotics, probiotics and the cleansing herbal blend for additional liver support.

Ovulation Phase Foods and Fertility

As most of us are aware, ovulation is your body’s most fertile window. If you’re trying to fall pregnant, nutrition is a key consideration to maximise your chances. Focus on nutrients that support high-quality eggs and hormonal harmony. We’re talking about upping your B vitamins, which are the building blocks for hormones and healthy cells. Don’t forget those omega-3 fats from sources like nuts, seeds, salmon and sardines. 

A diet rich in omega-3 fats are essential for promoting egg quality. Plus, and this goes for everyone, remember to stay hydrated. You’ve got this!

 

Luteal Phase (Days 15-28)

Luteal Phase Foods to Enjoy

Nutrient focus: Magnesium & B12
Also known as the chocolate craving phase of our cycle, due to the increase in our metabolism during this phase (meaning you may feel more hungry). Our food focus in the luteal phase are nutrient dense, stabilising foods including protein with each meal and nourishing snacks in between if needed to keep blood sugar levels stable.

Tips to Reduce Luteal Bloating

Increased progesterone levels in the body are a major cause of water retention and bloating that many of us experience during the luteal phase. We’re here to tell you that you’re not alone! To help your body shed this excess fluid and beat the bloat, you don’t need to starve yourself! Instead, focus on supporting your body with natural diuretics and potassium-rich foods like bananas, leafy greens and cucumbers. If you’re suffering from luteal phase bloating, its crucial to ditch the high-sodium processed foods and keep hydrated!

Energy production and progesterone production in the luteal phase are supported by magnesium and vitamin B6. Magnesium rich favourites include chicken, pumpkin seeds, sesame seeds, quinoa, dark chocolate and legumes. Fish, organ meats, legumes and starchy carbohydrates such as pumpkin, sweet potato, and apples are rich sources of vitamin B6. Nutra Naturals Beef and Chicken Bone Broth are also a nourishing source of protein, collagen and B vitamins to sip on throughout the day or add to cooking during this phase.

 

Reducing caffeine, sugar and alcohol during the luteal phase will further support balanced blood sugar levels and ease the transition into the menstrual phase. Starting to incorporate more warming cooked meals and herbal teas such as cinnamon, fennel, chamomile and peppermint will further encourage the shift into the menstrual phase and completing the beautiful cycle of womanhood.

Our Final Thoughts

While it’s pretty commonly known that as women our cycle phases can feel like a roller coaster, these tools are ways to make sure we can be a little more supported like a seatbelt to enjoy that roller coaster as much as possible. If you lack any ideas on how to incorporate these foods, be sure to check out our recipes.

Menstrual Cycle Nutrition: Summary

To effectively support your hormones, energy, and mood throughout the month, focus your diet on these key nutrients during each phase:

• Follicular Phase Foods (Post-Period): Focus on foods rich in B vitamins, iron, and lean protein (e.g., lentils, pumpkin seeds, lean chicken) to support energy levels and recovery.

• Ovulatory Phase Foods (Peak Energy): Increase intake of antioxidants, fiber, and calcium (e.g., leafy greens, broccoli, flax seeds) to support the release of the egg and clear excess estrogen.

• Luteal Phase Foods (Pre-Period): Prioritize foods high in magnesium, zinc, and healthy fats (e.g., avocado, cacao, sweet potatoes) to help manage potential cravings, stabilize mood, and reduce PMS symptoms.

• Menstrual Phase Foods (Bleeding): Replenish lost nutrients with iron and Vitamin C (e.g., bone broth, red meat, berries) to combat fatigue and aid in absorption.

• The Golden Rule: Always maintain consistent intake of healthy fats and complex carbohydrates to ensure steady energy and hormone production throughout your entire cycle.

~This blog is for informational purposes only, regardless of the advice of holistic health practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. Please obtain medical advice relevant to your particular circumstances from your health professional.

<H2> Menstrual Cycle Nutrition FAQs: 

<H3> Does my Follicular Phase diet really help with PMS symptoms later in my cycle?

Yes, absolutely! Nourishing yourself in the Follicular Phase is preventative medicine. By focusing on follicular phase nutrition, especially zinc and B vitamins, you help your body properly metabolise estrogen and set the stage for smoother transitions, which can significantly lessen the severity of later PMS symptoms.

I'm craving comfort food during the Luteal Phase, what are some snacks to avoid?

We know those luteal phase food cravings are intense! While you're hungry due to a rising metabolism, ditching highly refined sugars, excess alcohol, and high-sodium processed snacks will help you feel much better. Focus on complex carbs and protein-rich snacks, which are the best food for the luteal phase and stabilise blood sugar.

Are there specific supplements I should pair with my diet to support my cycle?

Yes! Supplements can bridge nutritional gaps. For example, our Bone Broth (rich in collagen and B vitamins) is a great source of iron and protein for the Menstrual Phase, and adding our Super Greens + Reds can provide the detoxifying greens needed in the Ovulation Phase.

What's the best way to support my body when trying to conceive?

Focus on ovulation phase foods rich in Vitamin E, B vitamins (especially folate), and essential Omega-3 fats. These nutrients are critical for egg quality and fostering a healthy environment. Don't forget proper hydration, as water-rich foods help keep your cervical mucus flow optimal during ovulation.

Why is Omega-3 fat considered so important for menstrual cycle nutrition?

Omega-3 fats are powerful anti-inflammatories. They are a core part of menstrual cycle nutrition because they help reduce the systemic inflammation that contributes to pain and cramping throughout your month, supporting both the Follicular and Luteal Phase.