Eating in Sync with Your Cycle: How Nutrition Can Support Your Hormones
Our hormones aren’t static, they move through a monthly rhythm that influences everything from our mood to our energy levels, sleep, and even our stress response. For many women, these hormonal shifts can feel unpredictable or overwhelming, but the good news is that nutrition can play a powerful role in helping us feel more balanced.
By eating in sync with the different phases of your menstrual cycle, you can give your body exactly what it needs at the right time. These small, intentional shifts can support your hormones, reduce PMS symptoms, and make a real difference in how you feel throughout the month.
Here’s how to align your nutrition with each phase of your cycle:
Menstrual Phase (Days 1–5)
This is when menstruation begins, and your body is shedding the uterine lining. Blood loss during this phase means your iron stores can take a hit, which often contributes to fatigue.
What to focus on:
Iron-rich foods such as lentils, beans, lean meats, and leafy greens
Protein sources to maintain energy
Seeds (like pumpkin or sunflower) for added minerals
Supporting your body with these nutrients can help replenish what’s lost and prevent that “wiped out” feeling many experience during their period.
Follicular Phase (Days 6–14)
Oestrogen levels start to rise during this phase, boosting energy, mood, and even creativity. It’s a great time to focus on foods that support metabolism and brain function.
What to focus on:
Leafy greens and cruciferous vegetables to support oestrogen metabolism
Berries and other colourful fruits for antioxidants
Eggs for healthy fats and choline (a nutrient important for cognitive health)
This is a time to fuel your body with nutrient-dense foods that keep you sharp and energised.
Ovulatory Phase (Days 15–17)
Ovulation is the shortest phase but an important one. Inflammation naturally rises around ovulation, so anti-inflammatory nutrients can be especially helpful here.
What to focus on:
Avocado, salmon, olive oil, and nuts for healthy fats
Foods rich in zinc (pumpkin seeds, chickpeas) to support fertility and hormone health
Plenty of water to stay hydrated as metabolism increases
Supporting your body with these foods can help optimise ovulation and keep energy stable.
Luteal Phase (Days 18–28)
Progesterone becomes the dominant hormone here, preparing the body for a potential pregnancy. For many women, this is the phase where PMS symptoms (fatigue, cravings, irritability, or anxiety) can creep in. Blood sugar imbalances often make these symptoms worse.
What to focus on:
Complex carbohydrates such as oats, quinoa, or sweet potatoes to keep blood sugar steady
Magnesium-rich foods like pumpkin seeds, leafy greens, or dark chocolate to ease tension and support progesterone
Adequate protein and fibre to reduce cravings and stabilise mood
Nourishing your body in this way can make the luteal phase feel much more manageable and reduce the intensity of PMS.
Final Thoughts
Your cycle doesn’t have to feel like a rollercoaster. By tuning into your body’s natural rhythm and making small, strategic nutrition shifts, you can smooth out the highs and lows, support your hormones, and feel more in control of your health.
Everyone’s experience of their cycle is unique, so it’s worth experimenting to see which changes make the biggest difference for you.