What to Eat During Each Phase of Your Menstrual Cycle for Hormone Support

Your menstrual cycle is more than just your period. It’s a monthly rhythm that can guide how you move, rest and eat. Your hormones shift week by week, and the foods you choose can either support or stress your system.

When you eat in sync with your cycle, you're working with your body, not against it. It doesn’t have to be complicated, just gentle tweaks to help you feel a little more balanced, energised and supported at each stage.

Let’s break it down.

Phase 1: Menstrual (Days 1–5)

Nourish and replenish

This is your bleed phase, when oestrogen and progesterone are at their lowest. It’s normal to feel tired, sensitive, or crampy. Think warm, iron-rich, grounding meals that help replenish what your body is losing and soothe inflammation.

What to eat:

• Dark leafy greens - like spinach and kale, packed with iron and magnesium
• Turmeric - anti-inflammatory and great in warm drinks or soups
• Beans and lentils - plant-based protein and fibre
• Cacao - yes, dark chocolate counts. It’s rich in magnesium and mood-boosting
• Tofu - a great iron-rich protein

Craving comfort? That’s okay. Your body’s doing big work behind the scenes. Pair iron-rich foods with something high in vitamin C (like capsicum or citrus) to help your body absorb them better.

Phase 2: Follicular (Days 6–13)

Energise and rebuild

Your period is over and oestrogen is gently rising. This phase often comes with a lift in energy, clearer thinking, and a brighter mood. It’s a great time to get creative, try something new, and fuel your body with foods that support brain health and hormone production.

What to eat:

• Eggs - full of protein and B vitamins
• Mushrooms - especially good for B2 and vitamin D
• Sunflower seeds - support skin, hormones, and mood
• Greek yoghurt - for gut health and easy protein
• Avocado - healthy fats that help make happy hormones

You might feel your most energised and focused here - ride that wave. And remember, food is fuel, not something to restrict.

Phase 3: Ovulation (Days 14–15)

Glow and flow

Oestrogen reaches its peak here, and many women say they feel their most confident, social, or ‘on’ during ovulation. It’s also when your body needs hydration and a bit of liver support to help process those hormones efficiently.

What to eat:

• Asparagus - supports liver health and is great in light meals
• Sesame seeds - rich in zinc and vitamin E
• Beetroot - supports blood flow and detox pathways
• Fermented foods - like sauerkraut or kimchi to feed your gut
• Watermelon - hydrating and refreshing
• Broccoli - supports oestrogen clearance

This is your natural high-energy moment in the month - lean into it, but stay hydrated and keep meals light, colourful, and nutrient-rich.

Phase 4: Luteal (Days 16–28)

Soothe and support

After ovulation, progesterone rises, and your body prepares for either pregnancy or your next bleed. You might feel more emotional, bloated, or crave certain foods - especially comfort ones. That’s not weakness, it’s wisdom. Choose foods that calm the nervous system and support your mood.

What to eat:

• Chia seeds - balance blood sugar and support digestion
• Bananas - natural magnesium and sweetness
• Pumpkin - grounding, gentle, and high in vitamin A
• Dark chocolate - your PMS craving is valid; magnesium helps with cramps and low mood

Magnesium is key in this phase - it helps ease tension, irritability, and sleep disruptions. This is the time to slow down, go inward, and treat yourself with softness.

You’ve got this

Tuning in to your cycle is a beautiful form of self-care. You don’t need to overhaul your diet - just a few mindful tweaks can help support your hormones, improve your energy, and make each phase feel a little easier.

Your body changes across the month - and your needs do too. By choosing foods that support where you’re at, you're building a deeper connection with yourself, one meal at a time.

 

*This post is for general informational purposes only and is not intended to substitute medical advice. Always speak to your health professional for personalised guidance.