When we think of our menstrual cycle, we usually think of our period, but that’s just ¼ of the process! Of course, that’s usually the most difficult part of the cycle, but each phase of your menstrual cycle can impact your body in a big way. Since each part is controlled by different hormone fluctuations, you probably feel changes in your mood, appetite, sleeping patterns, and more throughout your cycle. 

Understanding what’s happening during each phase of the menstrual cycle can help you be intentional about your lifestyle to support the healthiest symptom-free body. However, we all know with PCOS periods can be anything but regular . . . and a lot of your chronic symptoms are due to hormonal imbalances. This is why it’s so important to work on naturally regulating your period and tracking your cycle, so not only can you get relief from your PCOS hormonal changes, but your menstrual cycle hormone changes too!

One of the best ways you can support a healthy body every day of the month and in every phase of your cycle is by being intentional about what you eat. The food you eat has power and can help with hormone regulation, inflammation reduction, and blood sugar balance! So, today, I’m going to break down what foods you should eat in each phase of your menstrual cycle!

Here’s what you should do:

What To Eat During Each Phase Of the Menstrual Cycle 

Phase One: Your Period (Day 1-5) 

The first phase of the menstrual cycle is the dreaded period! During this phase, your estrogen, progesterone, and serotonin levels drop triggering the shedding of your uterine lining. These dips in your hormones can cause cramping, bloating, fatigue, mood swings, and cravings. Plus, bleeding (especially heavy bleeding) can cause drop in iron levels, which can further contribute to fatigue, headaches, and chills. Lastly, inflammation increases during your period due to a hormone called prostaglandins, that can be another contributor to period cramping and body aches. 

• Water: Drinking plenty of water should help with that uncomfortable bloat that comes with your period. 
• Fruits: Fruits can help curb cravings for sweeter treats since they have natural sugar in them and they can help you stay hydrated! Here are some fruits that are good for PCOS. 
• Leafy Green Vegetables: Iron-rich foods like spinach, kale, and other leafy greens can help counteract that drop in iron that sometimes happens. 
• Ginger: A warm cup of ginger tea can reduce inflammation that may be giving you body aches and nausea. 
• Chicken: SInce it’s high in protein and iron, chicken can help you fight cravings and bring those iron levels back up. 
• Fish: It’s also high in iron and protein! However, fish is also rich in omega-3, which is mood-boosting and can help ease inflammation. Here are more PCOS benefits of omega-3.
• Non-Dairy Yogurt: Probiotic-rich yogurt can help maintain a healthy gut, which is good for reducing bloat, inflammation, and any other period-related digestive problems. 
• Nuts and Seeds: These are good sources of magnesium, which can help reduce muscle cramps and improve mood.
• Dark Chocolate: In moderation, dark chocolate can be a good source of magnesium and can help satisfy cravings! Yeah! Eat your chocolate! 

Phase Two: Follicular Phase (Day 6-14)

During the follicular phase of your menstrual cycle, your estrogen starts gradually rising again. Additionally, follicle-stimulating hormone (FSH) is released to stimulate the growth of a new egg. This can cause symptoms like fatigue, bloating, breast tenderness, and mood swings. It’s best at this time to eat foods that support hormone balance as your estrogen rises. 

• Leafy Greens and Cruciferous Vegetables: Spinach, kale, broccoli, and brussels sprouts are rich in vitamins and minerals that support estrogen metabolism.
• Healthy Fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids that support hormone production! 
• Fermented Foods: Gut health can have a big impact on hormone balance, including estrogen. So, try fermented foods like kombucha, sauerkraut, kimchi, and non-dairy yogurt.
• Water-Dense Vegetables: Cucumbers, celery, and fennel help keep you hydrated and support the detoxification of hormones for better balance. 

Phase Three: Ovulation (Day 15-25)

Now onto ovulation! When you ovulate, your estrogen and luteinizing hormones (LH) surge to release an egg for conception! This can increase inflammation. You may have some abdominal pain and bloating at this time, but generally, this is when your body’s energy levels spike and your blood sugar levels are at their lowest. You want to eat foods that support that extra energy and optimize your fertility! 

• Leafy Greens: Spinach, kale, and arugula are rich in vitamins and minerals that support overall health and hormone balance.
• Lean Proteins: Chicken, turkey, and fish like salmon are great sources of protein and healthy fats, which can support your body’s increased energy and reduce inflammation.
• Fruits: Berries, citrus fruits, and pomegranates are high in antioxidants, which can help reduce inflammation and support reproductive health.
• Nuts and Seeds: Walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids, which can help reduce inflammation and support hormone production.
• Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that support estrogen metabolism.
• Healthy Fats: Avocados and olive oil provide essential fatty acids that support hormone production!
• Fermented Foods: As mentioned, foods like kombucha and non-dairy yogurt are good for the gut, which is good for reducing bloat and regulating hormones. 

Phase Four: Luteal Phase (Day 25-28)

The final phase of the menstrual cycle is the luteal phase. Here, your body has an increase in progesterone to prepare the uterine lining for a potential pregnancy. Your estrogen will either stay the same or decrease slightly here. Often inflammation and blood sugar levels increase here too. During this phase, you have those dreaded PMS symptoms like bloating, cravings, mood swings, and fatigue.  

• Dark Chocolate: A delicious way to boost magnesium levels, which can help reduce cramps and improve mood. 
• Leafy Greens: Spinach, kale, and Swiss chard are great sources of magnesium too.
• Gluten-free Whole Grains: Quinoa and oats provide sustained energy and help stabilize blood sugar levels. Here’s more on why oats are good for PCOS. 
• Legumes: Chickpeas, lentils, and beans are rich in fiber and protein, aiding in digestion and maintaining stable energy levels.
• Healthy Fats: Avocados are packed with healthy fats that support hormone production.
• Bananas: Help reduce bloating and improve mood due to the vitamin B6 inside!
• Cucumbers: Help keep you hydrated and reduce bloating by keeping you hydrated.

Eating the right foods at the right time can help you relieve symptoms! 

Many Cysters feel like living in their bodies is a little bit of a rollercoaster. Tracking all these phases and symptoms of our menstrual cycle can be overwhelming! However, when you put PCOS on top of that, it’s a whole other ballgame of symptoms and chaos. Luckily, with the right foods and lifestyle changes, you can reverse your chronic PCOS symptoms and thrive through every phase of your menstrual cycle! 

You can find all the best PCOS recipes that support your healing on The Cysterhood app. There, you’ll find meal plans, workout guides, resources, and a whole community of Cysters to support your journey. You can live symptom-free with PCOS using totally natural methods. Healing is just around the corner!

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