Cycle Nutrition Guide

by Iro Dimitrakopoulos

During different phases of the menstrual cycle, hormonal fluctuations can impact your body's nutritional needs. Here are some general guidelines for foods that may be beneficial during each phase:

  1. Menstruation Phase (Days 1-5):

    • Iron-rich foods: Consume foods like beans, lentils, spinach, and fortified cereals to help replenish iron lost during menstruation.
    • Vitamin C-rich foods: Enhance iron absorption by combining it with foods rich in vitamin C, such as citrus fruits, strawberries, bell peppers, and broccoli.
    • Anti-inflammatory foods: Include foods with anti-inflammatory properties, such as fatty fish (salmon, sardines), turmeric, ginger, and leafy greens, to help manage menstrual cramps.

  2. Follicular Phase (Days 6-14):

    • Complex carbohydrates: Opt for whole grains, legumes, and starchy vegetables to provide sustained energy throughout the day.
    • Leafy greens: Incorporate spinach, kale, and Swiss chard for their folate and vitamin B content, which can support healthy hormone production.
    • Healthy fats: Include sources like avocados, nuts, seeds, and olive oil to promote hormone balance and support brain function.

  3. Ovulation Phase (Around Day 14):

    • Foods rich in vitamin B6: Increase intake of bananas, salmon, chickpeas, and sunflower seeds, which contain vitamin B6 that may help alleviate premenstrual symptoms.
    • Antioxidant-rich foods: Consume berries, dark chocolate, and green tea to support overall reproductive health and protect against oxidative stress.

  4. Luteal Phase (Days 15-28):

    • High-fiber foods: Choose whole grains, fruits, vegetables, and legumes to promote regular bowel movements and help with hormonal balance.
    • Calcium-rich foods: leafy greens (kale, broccoli), and fortified plant-based milk to support bone health and alleviate mood swings.
    • Magnesium-rich foods: Include almonds, pumpkin seeds, spinach, and dark chocolate, which may help reduce bloating and promote relaxation.

Remember, these are general guidelines, and individual nutritional needs may vary. It's always a good idea to listen to your body, focus on a balanced diet, stay hydrated, and consult with a healthcare professional or registered dietitian for personalized advice.

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