Your menstrual cycle is more than just your period—it's a monthly rhythm that influences your energy, mood, and nutritional needs. By understanding and working with your cycle through targeted nutrition, you can optimize your wellbeing throughout the month.

Menstrual Phase (Days 1-5)

During menstruation, your body needs extra iron and vitamin C to compensate for blood loss. Focus on warming, nourishing foods.

Best foods:

  • Leafy greens (spinach, kale)
  • Red meat or lentils for iron
  • Citrus fruits for vitamin C
  • Warming soups and stews
  • Dark chocolate (yes, really!)

Follicular Phase (Days 6-14)

As estrogen rises, you'll naturally have more energy. This is the time to embrace lighter, fresh foods and try new recipes.

Best foods:

  • Fresh vegetables and salads
  • Lean proteins like chicken and fish
  • Whole grains like quinoa and oats
  • Fermented foods for gut health
  • Citrus and berries

Ovulation Phase (Days 15-17)

At peak fertility, support your body with antioxidant-rich foods and lighter meals as your metabolism is at its peak.

Best foods:

  • Colorful vegetables
  • Raw fruits and smoothies
  • Wild-caught fish
  • Flaxseeds and chia seeds
  • Coconut water for hydration

Luteal Phase (Days 18-28)

As progesterone increases, you may crave comfort foods. Honor these cravings with nutrient-dense options that stabilize blood sugar and mood.

Best foods:

  • Complex carbohydrates (sweet potato, brown rice)
  • Magnesium-rich foods (pumpkin seeds, dark chocolate)
  • Calcium-rich foods (dairy, leafy greens)
  • B-vitamin foods (eggs, poultry)
  • Healthy fats (avocado, nuts)

Remember, these are guidelines, not rules. Listen to your body and adjust based on what makes you feel your best. Tracking your cycle alongside your nutrition can help you identify patterns and optimize your diet for your unique needs.