How Nourishment Can Balance the Menstrual Cycle

As women, we experience four distinct phases throughout the month, each marked by hormonal changes that influence everything from energy levels to emotions, cravings, and digestion. Some days we feel on top of the world, other days we may feel tired, overwhelmed, or more sensitive. That’s all part of the hormonal rhythm.

But did you know your nutrition plays a huge role in how you feel during each phase? Cramping, acne, bloating, and cravings are common—but not necessarily normal. These symptoms are often your body asking for support, whether that’s detoxification, better hormone balance, or correcting nutrient deficiencies.

Let’s take a look at how you can use nourishment to feel your best throughout the entire menstrual cycle.

Phase 1: Menstrual Phase (Days 1–5)

Hormones: Estrogen & progesterone are at their lowest

How You Might Feel: Tired, introverted, tender, craving rest

Focus: Replenish nutrients, rest, hydrate, balance blood sugar

During menstruation, your body is working hard to shed the uterine lining. Fatigue is common, so it's important to rest and nourish yourself.

Foods to Focus On:

• Lean proteins (eggs, grass-fed beef, poultry, fish)

• Healthy fats (avocado, EVOO, olives, grass-fed butter, nuts/seeds)

• Low GI carbs (root veggies, apples, berries, legumes, quinoa)

• Iron-rich foods + Vitamin C for absorption (seafood + lemon, grass-fed beef + broccoli, poultry + bell peppers, spinach + berries, lentils + oranges)

Tip: Try red raspberry leaf tea to support uterine tone and mineral replenishment.

Phase 2: Follicular Phase (Days 1–13)

Hormones: Estrogen rising

How You Might Feel: Energized, optimistic, mentally clear, social

Focus: Support estrogen metabolism, eat light & vibrant foods

This is a fresh, revitalizing phase. Estrogen rises as your body prepares to release an egg. You're likely feeling more motivated and upbeat—take advantage of this by supporting hormone metabolism and gut health.

Foods to Focus On:

• Raw or lightly steamed greens (arugula, spinach, kale)

• Fresh salads with lemon vinaigrettes

• Healthy fats (avocado, ground flaxseed, nuts/seeds)

• Fermented foods (probiotic yogurt, sauerkraut, kefir)

• Quality proteins (seafood, poultry, grass-fed beef, lamb)

Tip: This is a great time to start a new project or set intentions!

Phase 3: Ovulation (Around Day 14)

Hormones: LH surge → estrogen peaks, slight rise in progesterone

How You Might Feel: Magnetic, confident, glowing, vibrant

Focus: Detox support, hydration, fiber, antioxidants

Ovulation is your fertile window. You may feel your most energized and attractive. It’s the perfect time to support liver detox and eliminate excess hormones like estrogen.

Foods to Focus On:

• Detoxifiers (broccoli, kale, garlic, beets, artichokes)

• Berries and citrus for antioxidants and hydration

• Quality Protein (quinoa, pasture-raised eggs, poultry, fish)

• Leafy greens to support estrogen clearance

*Fertility Window Note: You’re only truly fertile for about 5-6 days per cycle. Ovulation typically occurs around Day 14 in a 28-day cycle. Sperm can live up to 5 days, so your fertile window is generally Days 10–15. If you’re not trying to conceive, this is the time to be extra cautious!

Phase 4: Luteal Phase (Days 15–28)

Hormones: Progesterone peaks, estrogen drops

How You Might Feel: More sensitive, sleepy, introspective, craving energy sources

Focus: Blood sugar balance, B vitamins, magnesium, reduce inflammation

This is your PMS window. If symptoms are intense, it’s often a sign of poor ovulation, inflammation, a need for detox support or estrogen dominance. Support your body with comforting, stabilizing meals.

Foods to Focus On:

• B vitamins (pasture-raised eggs, legumes, leafy greens, liver)

• Magnesium-rich foods (dark chocolate, seeds, spinach, avocado)

• Warm cooked meals (soups, roasted veggies, quality proteins)

• Low GI carbs (sweet potatoes, lentils, squash) to curb sugar cravings

• Quality proteins (grass-fed beef, lamb, poultry, seafood)

Tip: Reduce or avoid caffeine and alcohol in this phase to reduce anxiety and cramping.

How to Support Your Cycle Through the Month

• Always pair protein, healthy fats, and fiber at each meal to support blood sugar and hormone balance.

• Stay hydrated with filtered water, herbal teas, bone broths.

• Include healthy cholesterol-containing fats: grass-fed butter, egg yolks, tallow, and coconut oil—your hormones are made from cholesterol!

• Red raspberry leaf tea, liver supplements, and magnesium/B6 are cycle-supportive superstars.

• Listen to your body’s cravings—they often signal nutrient needs (see: What Your Cravings Really Mean).

• Support gentle detox daily with:

  • Cruciferous veggies

  • Detox teas (milk thistle, dandelion, burdock)

  • High-quality protein for amino acids

  • B vitamins for methylation

    
    

Period Tracking Apps We Love

Tracking your cycle helps you understand your symptoms, ovulation window, and needs more deeply. Try these options:

• MyFlo (tracks all 4 phases + food/mood support)

• Kindara

• Clue

• Natural Cycles

• Ovia Fertility

In Conclusion

Your menstrual cycle doesn’t have to feel like a rollercoaster. With the right nourishment, timing, and mindfulness, you can feel balanced, energized, and empowered throughout your cycle.

We’re all unique—so if you’d like personalized support, our team is here to help you uncover the root of your symptoms and develop a functional plan that fits your lifestyle.

Looking to optimize preconception or hormone balance? Check out our Healthy Hormones Package for functional support.

Healthy Cycle