Eating to support your hormones - The best foods for your menstrual cycle

Did you know that the right foods can work with your menstrual cycle to boost energy, reduce PMS symptoms, and improve mood?

Our hormones shift throughout the month, and what we eat can either support or disrupt this natural rhythm. By choosing the best foods for each phase, you can feel more balanced, energised, and in tune with your body.

Let’s explore how to nourish yourself through each phase of your menstrual cycle.

Menstrual Phase (Days 1-5): Replenish and Restore

This is when your period begins, and your body is shedding the uterine lining. Estrogen and progesterone levels are at their lowest, which can leave you feeling tired and sensitive. It’s essential to focus on iron-rich foods to replenish what’s lost and anti-inflammatory foods to ease menstrual cramps.

Best Foods for the Menstrual Phase:

✅ Leafy greens (spinach, kale) – rich in iron and magnesium
✅ Red meat – replenishes iron levels and supports energy
✅ Beets – boost blood flow and aid in detoxification
✅ Turmeric – a natural anti-inflammatory to soothe cramps
✅ Salmon – rich in omega-3s to ease muscle tension and support brain function

Key Benefits:

✔️ Replenishes lost iron, reducing fatigue
✔️ Eases cramping and inflammation
✔️ Supports emotional balance and well-being

Follicular Phase (Days 6-14): Energy and Renewal

After your period, your body is preparing for ovulation. Estrogen levels rise, bringing a boost in energy, creativity, and mental clarity. This is the perfect time to fuel your body with high-protein, nutrient-dense foods to support follicle growth and hormonal balance.

Best Foods for the Follicular Phase:

✅ Eggs – packed with protein and B vitamins for energy
✅ Avocado – full of healthy fats for hormone balance
✅ Nuts and seeds – rich in zinc and vitamin E for fertility support
✅ Broccoli – helps detox excess estrogen and supports hormonal balance
✅ Berries – loaded with antioxidants to support cell regeneration

Key Benefits:

✔️ Enhances energy and focus
✔️ Supports egg development for ovulation
✔️ Prepares the body for the next phase

Ovulatory Phase (Around Day 14): Balance and Vitality

Ovulation is the peak of your menstrual cycle, when estrogen and luteinising hormone (LH) are at their highest. You may feel more confident, energetic, and social. Supporting your body with fibre-rich and antioxidant-packed foods can help balance hormones and ensure smooth ovulation.

Best Foods for the Ovulatory Phase:

✅ Bell peppers – high in vitamin C for immune support
✅ Tomatoes – rich in lycopene for hormone balance
✅ Lentils – packed with protein and fibre to stabilise blood sugar
✅ Quinoa – a great source of complex carbs for sustained energy
✅ Leafy greens – help detox excess estrogen to prevent imbalances

Key Benefits:

✔️ Supports healthy ovulation
✔️ Promotes hormonal balance
✔️ Enhances mood and energy

Luteal Phase (Days 15-28): Calm and Stabilise

The luteal phase is when progesterone levels rise to prepare for a potential pregnancy. If no fertilisation occurs, progesterone drops, leading to PMS symptoms such as mood swings, cravings, bloating, and fatigue. To ease these symptoms, focus on magnesium-rich foods and complex carbohydrates to stabilise blood sugar and reduce stress.

Best Foods for the Luteal Phase:

✅ Sweet potatoes – great source of fibre and slow-releasing energy
✅ Dark chocolate – rich in magnesium to relax muscles and improve mood
✅ Bananas – contain vitamin B6, which helps reduce PMS symptoms
✅ Chickpeas – provide plant-based protein and support hormone balance
✅ Whole grains – help stabilise blood sugar and curb cravings

Key Benefits:

✔️ Reduces bloating and water retention
✔️ Eases mood swings and irritability
✔️ Helps control sugar cravings for a smoother transition into the next cycle

Tips for Eating in Sync with Your Menstrual Cycle

👉 Listen to your body – Your appetite and cravings fluctuate, so honour them mindfully.
👉 Stay hydrated – Drink plenty of water, herbal teas, and electrolyte-rich drinks to prevent bloating and fatigue.
👉 Eat whole foods – Processed foods can disrupt hormone balance, so focus on fresh, nutrient-dense options.
👉 Track your cycle – Keeping a journal of how you feel during each phase can help you understand your body’s needs.

Small Changes, Big Impact

Eating with your cycle is a powerful way to support hormonal balance, energy levels, and overall well-being. When you nourish your body according to each phase, you may notice reduced PMS symptoms, improved mood, and more balanced energy levels.

But remember—this isn’t about being perfect. Life gets in the way, and sometimes you just want a bar of chocolate and a nap. That’s okay! This is about making small, sustainable changes that help you feel better in your own skin.

I’ve been there too, and I promise—even the smallest shifts can make a big difference.

What’s one small change you can start with today? Drop a comment below—I’d love to hear from you! 💛

Ready to Align with Your Feminine Energy?

I’m a women’s hormone cycle coach, aromatherapist, and somatic movement facilitator, always reminding you how powerful you are.

I’m here to listen to your story and help you shift pain into courage. Through a bespoke 1:1 coaching program, we will align you with your feminine energy, unlocking emotional resilience, creativity, and authenticity.

✨ Discover a nurturing, healing way of life
✨ Reduce stress, enhance emotional intelligence & communication
✨ Enter a “flow state” and feel truly connected

Let’s uncover the glow that was always yours. 🌿

Book a free consultation to find the best path for you—I can’t wait to meet you! 🖤