What to Eat to Align with Your Cycle

In a world dominated by diet culture, fasting, and trendy food fads, it's important to listen to your body and nourish it in a way that supports your unique needs throughout your menstrual cycle. By aligning your food choices with the different phases of your cycle, you can support hormonal balance, reduce symptoms, and optimize your energy levels.

Menstrual Phase (Days 1-5)

During your menstrual phase, your primary focus should be replenishing nutrients and eating foods that support lower energy levels. It's important to prioritize anti-inflammatory foods and those rich in key nutrients, such as iron, magnesium, and vitamin C. These nutrients will help reduce cramps, ease fatigue, improve sleep, and aid in digestion.Iron helps reduce cramps and fatigue, magnesium supports sleep and digestion, and vitamin C enhances iron absorption.

• Iron-rich foods: Spinach, red meat, tofu, pumpkin seeds

• Magnesium-rich foods: Dark chocolate, almonds, avocado

• Vitamin C-rich foods: Citrus fruits, bell peppers, strawberries

Follicular Phase (Days 6-14)

As you approach ovulation, focus on foods that support estrogen production and provide energy for the body. Healthy fats, antioxidant-rich leafy greens, and vitamins B and C are all important during this phase. Protein is also crucial to help boost energy levels and sustain vitality.

• Healthy fats: Avocados, salmon, nuts, seeds

• Leafy greens: Kale, spinach, Swiss chard

• Protein: Eggs, chicken, Greek yogurt

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Ovulatory Phase (Days 15-17)

During ovulation, your body benefits from foods that help detoxify excess estrogen. This is especially important for women on estrogen-dominant birth control, such as "The Pill," IUDs, "The Shot," or implants. If you're struggling with excess estrogen despite eating detoxifying foods, a supplement like DIM (diindolylmethane) may help boost your body’s natural detox process. However, keep in mind that if you take DIM throughout your cycle, it could lead to irregularities, as estrogen needs to rise during the follicular phase. Low estrogen levels can result in dry hair, skin, and nails, vaginal dryness, and fatigue, so be mindful of these symptoms.

This phase requires foods high in fiber, lean protein, cruciferous vegetables, and hydrating options. Fiber supports digestion, lean protein maintains energy, and cruciferous vegetables promote liver detoxification and estrogen metabolism.

• High-fiber foods: Broccoli, cauliflower, berries

• Lean protein: Chicken, turkey, eggs

• Cruciferous vegetables: Kale, Brussels sprouts, cabbage

• Hydrating foods: Watermelon, cucumber, coconut water

  
  

Luteal Phase (Days 18-28)

As you prepare for your next menstrual phase, focus on foods that help reduce PMS symptoms. Incorporating magnesium, complex carbohydrates, vitamin B6, and anti-inflammatory foods will support your body through this phase. This combination will help reduce bloating, balance blood sugar and mood, and promote restful sleep.

• Magnesium-rich foods: Dark chocolate, seeds, bananas

• Complex carbs: Sweet potatoes, oats, quinoa

• Vitamin B6-rich foods: Chickpeas, salmon, turkey

• Anti-inflammatory foods: Turmeric, ginger, fatty fish

  
  

Bonus Tip: Eat Seasonally

For added nutrition, try to consume fresh fruits and vegetables that are local and in season. Eating seasonally supports your body’s natural rhythms and ensures you're getting the highest quality nutrients. (I’ve written a whole blog post on the benefits of eating seasonally.)

By aligning your nutrition with your menstrual cycle, you can better support your body’s natural processes and feel more balanced throughout the month.

Follow Seasonal Cycles Kitchen for recipes that promote eating seasonally and in alignment with the female hormone cycle. https://www.youtube.com/@SeasonalCyclesKitchen