How To Nourish Your Body Through Each Phase Of Your Cycle
Learn to eat in alignment with your cycle
As women, our bodies go through a monthly cycle where hormones fluctuate and our state of wellbeing changes throughout. It can be hard to navigate the highs and lows of each phase - so that is why learning to eat in alignment in a way that nourishes you can be a huge help to reclaim your feminine power and get back on track.
This isn’t a set of rules of what and what not to eat, this blog post is merely a nutritional guideline if you want to take a more holistic approach to healing. Especially if you suffer from conditions like PMS (which is 75-80% of us!)
Lets dive into each phase and see what’s best for our bodies…
MENSTRUAL PHASE 🌑
Days 1-5 of your cycle when you have your period. This is your inner winter season, therefore your body needs that extra TLC and comfort during this time, something that can be done via the food you eat. Hormones are at their lowest during this phase, your body and it’s systems are working slowly and taking extra time to rest and recover.
Nourishing foods to have during this phase:
Iron rich foods (think leafy greens, red meat, beetroot), your body can be lacking iron during this time.
Warm broths/stews (Vietnamese Pho is my FAVE) - Chinese medicine teaches that eating solely warm foods during your period is better to make blood flow easier, less clotting and less cramping.
Root Veggies (Carrots, sweet potatoes)
Herbal Teas (Chamomile)
How to eat during this phase:
For a lot of us, our appetite is different during this week compared to others. You should honour that. If you feel you want to eat more, then give yourself the space to do so. Eat slow and mindfully, as your metabolism is at it’s slowest during this time. Take out stresses as much as you can, foods that spike blood sugars (like ultra-processed foods), and eating in a chaotic environment will not help your already slower digestion. Prioritise warmth and comfort above anything else - your body needs help to shed and renew here.
FOLLICULAR PHASE 🌓
Days 6-12, this is your inner spring. Hormone levels are gradually rising again, your energy is coming back. Estrogen boost makes you feel lighter and renewed.
Nourishing foods to have during this phase:
Sprouted grains and seeds (Help with detoxification)
Fresh fruits and veggies (BONUS if they’re green)
Fermented foods (Great probiotics)
Health fats (avocados, oily fish)
How to eat during this phase:
This is a great time for experimenting with new dishes and new flavours. Allow your creative energy to take over in the kitchen. If it feels right, try to eat more socially to spread your love and lightness. Choose foods that feel vibrant, light, and full of energy.
OVULATORY PHASE 🌕
Days 13-16, this is your inner summer. Full of radiance and vitality, your estrogen is peaking. You may feel most “alive” at this time.
Nourishing foods to have during this phase:
Raw or lightly steamed veggies
Cooling fruits (like berries)
Cruciferous veggies (Kale,Broccoli)
Rich Omega-3 sources (Flaxseeds, salmon)
Peppermint tea (for cooling effects)
How to eat during this phase:
Eat intuitively and without guilt, allow indulgence if it feels right. Celebrate each meal as you should celebrate the vitality of your life. This is a great time to host others for dinner, share your radiant energy though a loving home-cooked meal.
LUTEAL PHASE 🌘
Days 17-28, this is your inner autumn. Your body is either preparing for pregnancy or menstruation. Progesterone peaks and then drops, which can bring heightened emotional sensitivity and other PMS symptoms.
Nourishing foods to have during this phase:
Complex carbs (oats, quinoa)
Magnesium rich foods (Dark choc is my personal choice 😉)
Warming spices (Cinnamon)
How to eat during this phase:
Make each meal cozy, give yourself a safe space to relax and eat as your body starts to wind down. Try not to rush your meals, listen to your body as it may ask for more and soothe your cravings without shame.
🌸 Final Verdict : Food is a sacred feminine ritual🌸
Eating through your cycle isn’t about controlling your body—it’s about loving it. Let each phase guide you toward a deeper connection with your inner world. When you eat with presence, softness, and intuition, you turn every meal into a healing ritual. Let food be more than fuel. Let it be your teacher, your medicine, your mirror.
If you enjoyed this blog- check out this post that lists 10 happy hormone foods!🩷
