Foods to Support Your Menstrual Cycle

Feel better by nourishing your body all month long. Research shows that proper nutrition can help reduce physical discomfort and support your emotional well being.

Know what and when to eat to support your menstrual cycle

Eat right all month long.

There are four phases of your menstrual cycle. Each phase has a hormone driven event intended to prepare your body for pregnancy. Whether you are planning on becoming pregnant or not, you can support your body during each of these phases with good nutrition. Hormones send signals to all parts of our bodies, keeping them balanced can help reduce discomfort and increase vitality. Get the relief you deserve through eating nourishing food. 



Menstruation is the shedding of the thickened uterine layer when the egg has not been fertilized.  Low glycemic, and water rich fruits and veggies, sea based foods help remineralize with iron and zinc. 


Follicular Phase

The follicular phase begins on the first day of menstruation and ends on ovulation. During this time hormones stimulate the growth of eggs in the ovaries, each in its own “pod,” called a follicle, which increases estrogen production and limits the number of follicles that mature to 1 egg. Eat energizing foods that are light and vibrant, while hormones are low. 



Ovulation is the shortest part of the cycle, lasting just 24 hours as the ovary releases that mature egg down the Fallopian tube on its way to fertilization. Natural energy from increased estrogen means limit carbohydrates. Lots of fiber from veggies and antioxidants to eliminate excess estrogen.


Luteal Phase

During the luteal phase, the follicle that released the egg produces hormones that thicken and ripen the uterus to ready it for pregnancy. If a fertilized egg is not implanted then the whole cycle begins again. B vitamins, calcium, magnesium, and fiber stave off sugar cravings caused by heavy use of B vitamins in progesterone production, magnesium-calcium combo will reduce bloating from fluid retention. Natural sugars from roasted veggies will prevent blood sugar dips which cause irritability. Stabilize serotonin and dopamine levels to prevent mood swings with complex carbohydrates.


Get the full guide!

No matter what stage of life you’re in, eating nourishing food will help support you living your best life. I’ve compiled lists of foods for each phase of your cycle with micronutrients to help stabilize hormones reinvigorate your inner spark.

Need more support? Download my nutrition guide or schedule your free 30 minute consultation!




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