Why nutrition and your cycle are connected

Your hormones change dramatically across your menstrual cycle — and so do your nutritional needs. Eating in sync with your cycle is not a trend. It is a practical way to support your body with what it actually needs at each phase. This does not mean a complicated diet. It means understanding a few key principles and choosing foods that work with your hormones instead of against them. ---

Menstrual Phase (Days 1–5): Replenish and restore

During your period, your body loses blood — and with it, iron. Oestrogen and progesterone are at their lowest. Your body is working hard. This is not the time to restrict. Focus on:
  • Iron-rich foods to replace what you lose: red meat, lentils, chickpeas, tofu, spinach, pumpkin seeds
  • Vitamin C alongside iron to improve absorption: bell peppers, citrus, kiwi
  • Anti-inflammatory foods to reduce cramps: turmeric, ginger, omega-3 fatty acids (salmon, flaxseeds, walnuts)
  • Warm, easy-to-digest foods: soups, stews, dal, porridge
  • Plenty of water — dehydration worsens cramps and fatigue
Limit:
  • Caffeine — it constricts blood vessels and can worsen cramps
  • Alcohol — increases inflammation
  • Salty, processed foods — increase bloating
  • Sugar — causes energy spikes and crashes
Sample day: Breakfast: Warm oats with flaxseeds and berries. Lunch: Lentil soup with spinach and roti. Dinner: Salmon with roasted sweet potato and greens. Snack: A handful of pumpkin seeds. ---

Follicular Phase (Days 6–13): Light and energising

Oestrogen is rising. Your digestion is typically stronger. Your body can handle more variety and intensity. Focus on:
  • Fermented foods to support the gut-hormone connection: yoghurt, kefir, kimchi, sauerkraut
  • Phytoestrogens that gently support rising oestrogen: flaxseeds, sesame seeds, edamame, soy
  • Light proteins: eggs, legumes, chicken, fish
  • Fresh vegetables and salads — your digestion handles raw food better here
  • Complex carbohydrates: quinoa, oats, sweet potato
This is the phase where you can:
  • Try intermittent fasting if that is your practice — your body handles it better here
  • Increase workout intensity
  • Eat a wider variety of foods
Sample day: Breakfast: Greek yoghurt with seeds and fruit. Lunch: Quinoa salad with chickpeas, cucumber, and lemon dressing. Dinner: Grilled chicken with roasted vegetables. Snack: Edamame. ---

Ovulation Phase (Around Day 14): Light and anti-inflammatory

Oestrogen peaks. You have high energy and strong digestion. Your liver is working hard to process the oestrogen surge — support it. Focus on:
  • Liver-supporting foods: cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage), dark leafy greens
  • Zinc-rich foods to support egg quality: pumpkin seeds, cashews, chickpeas, beef
  • Antioxidants: colourful vegetables and fruits
  • High fibre: helps the body eliminate excess oestrogen through digestion
Limit:
  • Alcohol — especially important around ovulation
  • Processed foods that tax the liver
Sample day: Breakfast: Green smoothie with spinach, banana, flaxseeds. Lunch: Stir-fried broccoli and tofu with brown rice. Dinner: Grilled fish with roasted Brussels sprouts and sweet potato. Snack: Pumpkin seeds and an apple. ---

Luteal Phase (Days 15–28): Nourish and stabilise

Progesterone rises. Your metabolism speeds up slightly — you genuinely need more calories in this phase (around 100 to 300 more). Serotonin dips, which is why carbohydrate cravings intensify. Work with this, not against it. Focus on:
  • Magnesium-rich foods to reduce PMS, cramps, and anxiety: dark chocolate (70%+), almonds, spinach, black beans, avocado
  • Complex carbohydrates to stabilise mood and serotonin: brown rice, oats, sweet potato, whole grain bread
  • Calcium-rich foods to reduce PMS symptoms: dairy, fortified plant milk, broccoli, tofu
  • B6-rich foods to support progesterone and reduce mood symptoms: bananas, chickpeas, salmon, potato
  • Tryptophan for serotonin: turkey, eggs, cheese, nuts, seeds
Limit:
  • Caffeine — worsens anxiety and sleep disruption
  • Alcohol — worsens mood and bloating
  • Excess salt — increases water retention and bloating
  • Sugar — causes energy crashes that worsen mood
Sample day: Breakfast: Oats with banana, almonds, and a square of dark chocolate. Lunch: Sweet potato and black bean bowl with avocado. Dinner: Salmon with quinoa and steamed broccoli. Snack: A small handful of mixed nuts. ---

The simple version

You do not need to overthink this. The core principles are:
  • During your period: eat more iron, reduce caffeine, eat warm foods
  • Follicular: eat light, varied, fresh foods
  • Ovulation: focus on cruciferous vegetables and zinc
  • Luteal: eat magnesium-rich foods, complex carbs, and reduce caffeine and salt
Track your cycle with Luna, and you will always know which phase you are in — so you can make food choices that actually support how you feel. Free at freeperiodtracker.com.