Food as Medicine
What you eat can significantly impact your menstrual symptoms. Learn how to use nutrition to support your body throughout your cycle.
Key Principle
Your nutritional needs change throughout your cycle. By eating cyclically, you can reduce symptoms, boost energy, and support hormonal balance.
Nutrition for Each Phase
🩸 Menstrual Phase (Days 1-5)
Focus on replenishing nutrients and reducing inflammation.
Best Foods:
- Iron-rich foods: spinach, lentils, red meat
- Vitamin C sources: citrus fruits, bell peppers
- Anti-inflammatory: turmeric, ginger, fatty fish
- Magnesium: dark chocolate, nuts, seeds
Avoid:
- Excess caffeine (increases anxiety)
- High salt foods (worsen bloating)
- Processed sugars (increase inflammation)
- Alcohol (dehydrates and worsens cramps)
🌱 Follicular Phase (Days 1-13)
Support rising energy with fresh, light foods.
Best Foods:
- Fermented foods: yogurt, kimchi, sauerkraut
- Sprouted grains and seeds
- Fresh vegetables: broccoli, lettuce, carrots
- Lean proteins: chicken, fish, eggs
Focus On:
- Phytoestrogens: flax seeds, soy
- Probiotics for gut health
- Light, energizing meals
- Plenty of water and herbal teas
🌟 Ovulation Phase (Days 12-16)
Support your body's peak energy with nutrient-dense foods.
Best Foods:
- Fiber-rich foods: quinoa, vegetables
- Anti-inflammatory fats: avocado, olive oil
- Colorful fruits: berries, citrus
- Cruciferous vegetables: broccoli, cauliflower
Support With:
- Raw foods and salads
- Lighter proteins
- Plenty of antioxidants
- Hydrating foods: cucumber, watermelon
🍂 Luteal Phase (Days 17-28)
Combat PMS with blood sugar-stabilizing foods.
Best Foods:
- Complex carbs: sweet potatoes, oats
- B vitamins: whole grains, leafy greens
- Calcium sources: dairy, almonds
- Serotonin boosters: turkey, bananas
Reduce:
- Refined sugars and processed foods
- Excessive caffeine
- High-sodium foods
- Cold or raw foods (opt for warm)
Essential Nutrients for Menstrual Health
Iron
Essential for replacing blood loss during menstruation.
- Red meat, poultry
- Spinach, kale
- Lentils, beans
- Fortified cereals
Magnesium
Helps reduce cramps and improve mood.
- Dark chocolate
- Pumpkin seeds
- Almonds, cashews
- Whole grains
Vitamin D
Supports hormone production and mood regulation.
- Fatty fish
- Egg yolks
- Fortified milk
- Sunlight exposure
Calcium
Reduces PMS symptoms and supports bone health.
- Dairy products
- Leafy greens
- Fortified plant milks
- Tofu, tempeh
Omega-3s
Reduces inflammation and menstrual pain.
- Salmon, sardines
- Walnuts
- Chia seeds
- Flaxseeds
B Vitamins
Support energy production and mood stability.
- Whole grains
- Legumes
- Nutritional yeast
- Eggs
Sample Day During Your Period
🌅 Breakfast
Oatmeal with berries, ground flaxseed, and a drizzle of honey. Side of orange juice for vitamin C.
🥗 Lunch
Spinach salad with grilled chicken, chickpeas, pumpkin seeds, and tahini dressing.
🍎 Snack
Dark chocolate (70% cacao) with almonds, or a banana with almond butter.
🍽️ Dinner
Salmon with quinoa and roasted vegetables (broccoli, sweet potato, bell peppers).
🍵 Evening
Chamomile or ginger tea with a small handful of walnuts.