Since hormones fluctuate during the different phases of the menstrual cycle, women’s nutritional needs change as well. Read on to discover foods to add to your diet during your approximately one-month cycle!
Menstrual Phase – Day 1 to 3-7
This phase is when one’s period occurs as the uterine lining sheds. The hormones progesterone and estrogen are at their lowest during this time.
Prioritizing nutrition during the occurrence of one’s period can help alleviate painful symptoms such as cramps and stabilize mood.
During one’s period, it is important to eat foods high in protein, fiber, and healthy fats. It is also beneficial to reduce the intake of heavily processed foods as well as sugar and very spicy meals because these can lead to greater inflammation which can cause more severe cramping.
Iron-rich foods can also help to replace any of these minerals lost during bleeding. Plus, foods with Vitamin C can help iron absorption. To reduce heavy bleeding, consuming Vitamin K can help. Additionally, omega-3 fatty acids can alleviate inflammation and cramping.
Iron-Rich Foods:
- Lean Red Meat
- Lentils
- Beans
Foods With Vitamin C:
- Oranges
- Grapefruit
- Berries
- Broccoli
- Red Peppers
Foods With Vitamin K:
- Blueberries
- Cheese
- Eggs
- Spinach
- Kale
- Mustard Greens
Foods With Omega-3 Fatty Acids:
- Salmon
- Flaxseed
- Walnuts
Other Foods Include :
- Shellfish
- Pumpkin Seeds
- Black Beans
- Kidney Beans
- Beets
Follicular Phase – Days 3-7 to 12
During this part of the cycle, the hormone estrogen rises in level while the body’s magnesium level becomes lower. Due to this lack of magnesium, eating foods high in the mineral can help to reduce period pain later on. Additionally, since estrogen levels are so high, the consumption of foods that lower their effects can mitigate period symptoms such as PMS later on.
Energy levels also tend to increase during the follicular phase, meaning that this is an ideal time to workout or take part in dynamic exercise. This means that it is also essential to eat foods that support higher levels of activity.
Estrogen-Balancing Foods:
- Broccoli
- Cauliflower
- Kale
- Kombucha
- Kimchi
- Avocado
- Flaxseed
- Pumpkin Seeds
- Spinach
- Swiss Chard
Other Foods Include:
- Dried Fruits
- Sesame Seeds
- Trout
- Chicken
- Eggs
- Lentils
- Berries
- Grapes
- Zucchini
- Citrus
- Oats
- Wheat
Ovulation – Days 12 to 16
During ovulation, estrogen and testosterone levels reach their peak. Since energy levels are high, it is important to eat an overall nutritious diet in order to maintain strength and stamina.
Foods to Eat Include:
- Salmon
- Tuna
- Lentils
- Berries
- Grapes
- Tomato
- Eggplant
- Brussel Sprouts
- Apricot
- Cantaloupe
- Chocolate
- Corn
- Quinoa
Additionally, if hoping to become pregnant during ovulation, eating foods that contain omega-3 fatty acids and folic acid can help to boost fertility.
Luteal Phase – Days 16 to 28
This stage in the menstrual cycle is commonly associated with pre-period symptoms as the body produces progesterone. This often includes cramping, mood changes, bloating, headaches, and skin inflammation. The luteal phase can also bring on cravings so eating certain foods to reduce cravings and curb hunger is ideal – complex carbohydrates and cruciferous vegetables are recommended.
Some also experience cravings for sweets – while giving into these cravings is perfectly acceptable, there are foods to eat if looking for healthier alternatives.
Eating foods high in magnesium can help to support energy levels during this period as well as reduce some of these painful symptoms and alleviate fluid retention.
Foods to Curb Hunger:
- Quinoa
- Oats
- Farro
- Sweet Potatoes
- Broccoli
- Cauliflower
- Arugula
- Brussel Sprouts
Foods for Sweet Cravings:
- Dark Chocolate
- Dried Fruits
Foods High in Magnesium:
- Pumpkin Seeds
- Tofu
- Peanuts
- Almonds
- Brown Rice
- Whole Grain Bread
- Banana
- Artichokes
- Chard
- Lima Beans
Other Foods Include:
- White Fish
- Red Meat
- Turkey
- Sunflower Seeds
- Chickpeas
- Berries
- Grapes
- Ginger
- Dates
- Pears
Sources:
“Cycle Syncing Nutrition and Exercise.” Cleveland Clinic, Cleveland Clinic, 22 Apr. 2025, health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle.
“Foods to Eat for Each Stage of Your Menstrual Cycle -.” London Clinic of Nutrition, 25 Aug. 2024, londonclinicofnutrition.co.uk/nutrition-articles/foods-to-eat-for-each-stage-of-your-menstrual-cycle/.
“Magnesium-Rich Foods.” Magnesium-Rich Foods – Pediatric Nutrition – Golisano Children’s Hospital – University of Rochester Medical Center, http://www.urmc.rochester.edu/childrens-hospital/nutrition/magnesium-foods. Accessed 26 Apr. 2025.
McAnally, Brandon. “Nutrition Is Key.” ModifyHealth, ModifyHealth, 19 Sept. 2022, modifyhealth.com/blogs/blog/wellness-wednesdays-nutrition-is-key.
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