The question of what to eat during your menstrual cycle remains a hot topic, with searches for “what to eat during your menstrual cycle” up 205% globally in the past month, according to Google Trends. It’s also gaining popularity on TikTok, where the hashtag #cyclesyncing garnering over 58K posts with creators breaking down each cycle phase and what it means.
This growing interest stems from the fact that hormonal fluctuations during the menstrual cycle can affect appetite, cravings, and mood.
As your body moves through each phase of the cycle, your nutritional needs shift. Eating the right foods at the right time can help you stay in tune with your body, support hormone balance, and improve how you feel throughout the month.
Credit: TikTok 1: @halandjai, TikTok 2: @simonecsaunders
With this being said, the UK’s number 1 vitamin company, Vitabiotics, spoke exclusively to health coach Jodi Montlake on the best things to have during each menstrual phase to support your body in the best way you can:
Jodi explains, “Iron-rich foods are important during menstruation. Some women experience iron loss due to menstruation, therefore, you may need to increase dietary iron when you have a period.”
How to eat with your hormones in mind, according to a naturopathic health coach
Image credit: Pinterest
Stage 1: Menstrual Phase
“The period, often occurring during days 1–5 of the cycle, is also known as the Menstrual Phase. This is where the woman experiences a “period” and loses blood as the endometrium sheds. It’s the first part of the Follicular Phase. It’s at this time when the hormones oestrogen and progesterone are at their lowest, which can make many women tired,, or crave certain foods.”
“During the Menstrual Phase, it’s not just about supporting iron levels, but
ensuring you try and eat well-balanced meals too, and do things that focus on rest and self-care.”
“Opt for anti-inflammatory foods, eating lots of iron-rich dark leafy green plant foods like spinach, kale, watercress, bok choy, and broccoli. Incorporate a range of colourful whole foods in your diet, such as figs, prunes, and pineapple. Also support your body with nutrient-dense options like salmon, poultry, red meat, sardines, turmeric, lentils, seeds, quinoa, and ginger.”
Stage 2: Follicular Phase
“The second part of the Follicular Phase begins on the day you get your period and ends at ovulation, and is when many women feel more energised and focused, as during this time, oestrogen starts to build. You should continue eating a well-balanced diet with iron-rich foods, but put additional focus on proteins and omega-3 fats, like mackerel, and fibre, like garlic, to support your energy and overall well-being.”
Stage 3: Ovulatory Phase
“When ovulation comes, which is normally for 1-2 days around day 14 of a 28-day cycle, oestrogen is at its peak and triggers a surge in the luteinising hormone (LH). Focus on antioxidant rich foods because you want to eat foods that reduce oxidative stress, as the egg is released. Things like berries, leafy greens, oily fish and avocado are all great now.”
Stage 4: Luteal Phase
“Lastly comes the Luteal Phase, which happens after ovulation and lasts until the next period is a
time when, due to increases in progesterone, you can feel calmer.”
“At this stage, you don’t need more iron than the usual recommended amount, since you’re not yet losing blood, but for those who often get heavier periods, you can prepare yourself by building up your reserves with more iron-rich foods so you are ready when day 1 of your period does come. I’d suggest doing this gently, incorporating a few extra iron-rich plant foods like quinoa, tofu or animal foods like a slice of liver into your diet that can help during the later Luteal Phase.”
Be the first to comment