How to Eat for Your Menstrual Cycle: Nutrition That Works With Your Body
Your menstrual cycle isn’t just about hormones and cramps, my nutritionist Jen taught me this! It’s a built-in rhythm your body follows every month. And the foods you eat can either support that rhythm or work against it. By aligning your nutrition with your cycle, you can boost energy, balance mood, reduce bloating, and actually feel better at each stage.
Phase 1: Menstrual (Day 1–5)
What’s happening: Hormones (estrogen & progesterone) are at their lowest. You’re losing iron through bleeding, which can leave you drained.
Eat more of:
Iron-rich foods: spinach, lentils, grass-fed beef, pumpkin seeds.
Vitamin C (helps absorb iron): oranges, kiwi, capsicum.
Warm, comforting foods: soups, stews, root veggies to support digestion and keep you grounded.
Pro tip: Stay hydrated, herbal teas like ginger or peppermint soothe cramps.
Phase 2: Follicular (Day 6–13)
What’s happening: Estrogen is climbing, energy is rising, and creativity and motivation peak.
Eat more of:
Fresh, light foods: salads, berries, citrus, sprouted grains.
Protein + healthy fats: salmon, avocado, eggs for stable energy.
Fermented foods: sauerkraut, kimchi, kefir to support gut and hormone balance.
Pro tip: This is a great time to try new recipes or lean into lighter meals.
Phase 3: Ovulatory (Day 14–16)
What’s happening: Estrogen peaks, testosterone rises, libido and energy are high.
Eat more of:
High-fiber foods: broccoli, kale, chia seeds to help metabolise extra estrogen.
Raw fruits & veggies: cooling and detoxifying.
Zinc-rich foods: pumpkin seeds, oysters, chickpeas for reproductive health.
Pro tip: Support liver detox with cruciferous veggies (broccoli, cauliflower, Brussels sprouts).
Phase 4: Luteal (Day 17–28)
What’s happening: Progesterone rises, then drops before your period. This is PMS territory (cravings, mood swings, bloating).
Eat more of:
Complex carbs: sweet potato, quinoa, oats to stabilise mood and reduce cravings.
Magnesium-rich foods: dark chocolate, almonds, spinach for cramps and sleep.
B vitamins: chicken, turkey, sunflower seeds to support progesterone and energy.
Pro tip: Limit caffeine + alcohol here, they make PMS worse. Opt for calming teas like chamomile.
Final Word
I am not a professional or a doctor, so always speak to your doctor and work with what’s best for you. These are simply my tips and advice.
Before my career as a pro boxer, I never really understood nutrition or how to fuel my body in the right way, especially how to eat for my cycle.
This article is also a massive thank you to my nutritionist Jennifer May. Not only has she been amazing at helping me understand nutrition, but she has also become a huge support system and a good friend of mine.
So thank you Jen, for everything.
For more about Jennifer May and her work, here’s her website: Food Intolerance Australia