Eating For Your Cycle

As women, our bodies have different micronutrient demands during different phases of our menstrual cycle. We are not the same woman every week of our cycle, so we shouldn't be eating the same every week! Eating specific foods during the different phases provides our bodies with the building blocks required for proper hormone ratios during each phase.

Follicular Phase Foods (7-10 days):

Eating foods rich in probiotics, prebiotic fiber, and indole-3-carbinol will help you feel more energized during this phase of your menstrual cycle and keep your estrogen spike at a healthy level. Focus on plenty of sprouted and fermented veggies, light protein, and more cruciferous veggies during this time.

Ovulatory Phase Foods (3-5 days):

Eating more raw veggies and fruits for fiber and antioxidants will support the liver and help your body metabolize and eliminate excess estrogen, and provide more glutathione for egg health and vascular support to the ovaries during this phase of your menstrual cycle. If you enjoy cold-pressed veggie juices, this is the best time to consume them.

Luteal Phase Foods (10-14 days):

Eating leafy greens and foods rich in B vitamins will prevent sugar cravings, boost serotonin production for more stable mood to prevent PMS, boost calcium and magnesium, and reduce fluid retention during this phase of your menstrual cycle. Root veggies rich in soluble fiber will also help the liver and large intestine flush out estrogen more effectively.

Menstrual Phase Foods (3-7 days):

Eating mineral rich seafood, sea veggies, and organ meats will help re-mineralize your body with iron and zinc which you lose during menstruation. Eating dark berries will also help restore the blood and kidneys during this phase of your menstrual cycle. Focus on cooking more soups, stews, and smoothies which are easier to digest and assimilate as energy is naturally lower during this phase. Eating more omega 3s and less omega 6s will also help prevent menstrual cramps during this time.

Breakfast

Mains

Sides

Soups

Salads

Sauces & Dips

Snacks

Desserts

Elixirs

Fertility