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Food and Nutrition for a Healthy Cycle

Many of us wonder about the best way to fuel our bodies for each phase of our cycle. It’s important to make sure your body is getting the nutrients it needs.

What are the necessities of each phase?

During the first phase of your cycle, the menstrual phase, which is when your uterus lining sheds, it is important to focus on eating foods that are high in iron and other minerals that are lost during your monthly bleed. A few foods that are great for this are tofu, dried fruit, and spinach. The next phase, the follicular phase where ovarian follicles are being prepared for ovulation, is the perfect time to focus on eating light and fresh foods to help you build your energy as you go into ovulation. During the Ovulatory phase, the phase in which ovulation takes place, it’s important to eat foods that have a lot of protein because your body needs extra help sustaining energy. Beans and lintels are great for this because they are high in protein. During the last phase of your cycle, the luteal phase, which is when your body begins to build up the lining of the uterus, it’s important to get plenty of vitamin B. This is also an important time to eat foods that boost your serotonin levels, as serotonin levels are typically low right before the menstrual phase.

Listening to my nutritional needs

During each phase of your cycle, it is important to listen to your body and its nutritional needs. You may experience cravings. This could be your body’s way of telling you what nutrients it is needing. It’s important to pay attention to what your body is telling you while also being mindful of what is known to cause inflammation, as well as what doesn’t sit well with you. After eating, you can ask yourself, “How did this meal make me feel?”

Market list for each phase :

Menstrual phase :

  • Wild rice

  • Organic edamame

  • Spinach

  • Kelp

  • Cranberry

  • Watermelon

  • Pumpkin seed

  • Coconut water

Follicular phase :

  • Quinoa

  • Wild salmon

  • Organic tofu

  • Avocado

  • Lemon

  • Pomegranate

  • Artichoke

  • Zucchini

  • Carrot

  • Cashews

  • Ground flaxseeds

Ovulatory phase :

  • Corn

  • Organic eggs

  • Split peas

  • Eggplant

  • Tomato

  • Coconut

  • Kiwi

  • Mango

  • Strawberry

  • Almonds

  • Chocolate

  • Coffee

  • turmeric

Luteal phase :

  • Brown rice

  • Chickpeas

  • Great northern beans

  • Cauliflower

  • Onion

  • Squash

  • Sweet potato

  • Ginger

  • Apples

  • Dates

  • Raisins

  • Peanuts

  • Sunflower seeds

  • Cinnamon

  • Peppermint

Understanding your cycle and being intentional with your eating habits is a great way to support your body and mind. Eating in ways that support your cycle will help you to feel your best during all phases of your menstrual cycle.

As always, we are not doctors and you should consult a healthcare professional if you have any health concerns. This information is for educational purposes only and does not substitute for professional medical advice.

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References :

  • “What to Eat during Every Phase of Your Menstrual Cycle.” Menstrual Cup Reviews, 7 Sept. 2020,

  • Miles, Maddie. “Hormone Harmony Ebook.” Peace. Love. Hormones.,

  • Patel, Hiral. “Most Healthy Foods to Eat during Ovulation.” HealthifyMe, 13 Oct. 2022,

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