Foods to support your cycle in each phase

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!

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. Being mindful of what we eat throughout each phase is one simple way to support how we feel.

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

Menstrual Phase (Days 1-5)

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.

Another nutritional focus for this phase is deep nourishment through warming and grounding foods including soups, stews and curries. Oily fish, turmeric and ginger are also great additions to include during this time.

Reducing caffeine during the menstrual phase is something many people find helpful, but we know that's easier said than done.

Follicular Phase (Days 1-13)

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 which naturally increase in demand as your body prepares for ovulation. 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 a great source of healthy fats as part of a balanced diet.

We move to a focus on fresh light vegetables, fruits, leafy greens, sprouts, and a variety of legumes for energy production and overall nourishment. Our last and favourite food to incorporate during this phase is avocado, which is a great source of vitamin E.

Ovulation Phase (Days 12-14)

Nutrient focus: Hydration & Fibre Rich Foods
As we venture into the middle of our cycle our hormone levels are at their peaks. The nutritional focus during this time shifts to hydration and fibre-rich foods..

Fibre rich vegetables like broccoli, brussel sprouts, asparagus, spinach, and dandelion greens are also a great addition to meals during this phase. Other fibre rich plant foods such as non starchy vegetables, fermented vegetables, wholegrains, nuts, seeds and legumes are a great way to boost your fibre intake. Antioxidant rich fruits such as blueberries, strawberries, raspberries and coconut are great for hydration and a boost of antioxidants.

 

 

Luteal Phase (Days 15-28)

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 support steady energy throughout the day.

Magnesium and vitamin B6 are two nutrients worth focusing on during the luteal phase. 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.

 

Reducing caffeine, sugar and alcohol during the luteal phase is something many people find helpful during this. Starting to incorporate more warming cooked meals and herbal teas such as cinnamon, fennel, chamomile and peppermint are also a lovely way to wind down as you move through this phase.

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.

~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.