What to Eat During Your Menstrual Cycle Phases

Our body has different needs during each phase of our cycle. The foods that we eat during each phase can have an impact on our menstrual health and the severity of PMS symptoms you may experience throughout the month. Following guidelines when planning your meals during each week of your cycle can assist in balancing hormones and providing your body with the key nutrients it needs during each phase.

Menstrual Phases

We have four key phases throughout our monthly menstrual cycle. Understanding the different phases and tracking when you’re in each phase is the first step to learning what to eat during your menstrual cycle. I suggest starting with a free app to start tracking your cycle. You can also measure your basal body temperature for a more accurate tracking.

Menstruation

The menstrual phase typically takes place from day 1 to about day 7. Day 1 is marked by the arrival of your period and the shedding of the uterine lining. We experience a rise in estrogen levels during this time.

During the menstrual phase, we want to nourish the body with protein-rich and iron-rich foods. Focus on adding in iron-rich foods such as cacao powder, pumpkin seeds, beans and legumes, and dark leafy greens. Sea veggies like dulse and spirulina can be added, as well as a focus on warming foods like nourishing soups, broths, stews, and warmed legumes. Raspberry leaf tea is associated with lower menstrual cramps and helps tone the uterine lining.

Try my protein-packed Mung Bean Curry, Sweet Potato Lentil Soup, or magnesium and protein-rich Brownie Overnight Oats.

Follicular Phase

The follicular phase follows the menstrual phase and takes place from day 7 to about day 13. During this phase, our estrogen levels start to drop post menstruation.

The follicular phase focuses on an increase in energy and strength post mensuration. Focus on adding in fresh, light, and raw foods like fruits and veggies. Add sprouts or fermented foods as a garnish to meals.

Try my Vegan Shwarma Salad for a fresh lunch this week.

Ovulation

Ovulation typically takes place between day 14-16, and is marked by the release of an egg. Luteinizing and Follicle Stimulating Hormones both peak and then decrease during this phase.

During ovulation, the focus is on the detoxification of excess estrogen. Focus on liver-supporting foods such as dandelion tea, milk thistle tea, turmeric, and cruciferous veggies like kale, swiss chard, collard greens, cauliflower, broccoli, brussels sprouts, bok choy, and cabbage. You can also incorporate fresh lemon water into your mornings to stimulate your liver.

Try my Cheesy Broccoli Rice Casserole or Cauliflower Peanut Butter Shake.

Luteal Phase

The luteal phase is the phase following ovulation and before menstruation. This typically lasts from day 17 to 28. Our body sees an increase in progesterone during this phase.

During the luteal phase, your body has completed ovulation and is preparing for mensuration. Focus on grounding foods and root vegetables like sweet potatoes, carrots, beets, parsnips, and radishes. We also want to focus on incorporating foods rich in B vitamins, magnesium, and calcium – like dark leafy greens, nuts, and seeds.

Try my grounding West African Peanut Stew or Sweet Potato Lentil Curry.

Seed Cycling

Seed cycling consists of eating different seeds throughout the key phases of your menstrual cycle. By consuming the different seeds throughout your cycle, it is believed that each seed provides key nutrients to nourish your body’s different needs during each phase and assists in balancing hormones.

In the first half of your cycle, it is recommended to consume 1 tablespoon each of raw pumpkin seeds and flax seeds. This would be done from the first day of your period up until ovulation.

In the second half of your cycle, it is suggested to consume 1 tablespoon each of raw sunflower seeds and sesame seeds. These would be consumed from ovulation up until the day before your period.

I find the easiest way to seed cycle is to add the seeds to a smoothie. I have a smoothie every morning for breakfast, so I simply switch between adding pumpkin and flax seeds to my smoothie for two weeks followed by sunflower and sesame seeds for the next two weeks. Other options for incorporating the seeds into your diet include adding them to granola or oatmeal, making seed cycling energy balls, or adding them to salads.

Hopefully these tips will help you better understand what to eat during your menstrual cycle! Try to choose as many food items from each list when planning your meals during each week of your menstrual cycle.

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