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Menstrual Cycle Nutrition: What to Eat When
Ever wonder why you feel hungry right before your period or why you crave chocolate during the luteal phase? It’s not random – your hormones are sending signals that change what your body needs. Matching your diet to each phase can smooth out mood swings, reduce cramps, and keep your energy steady.
Follicular Phase (Day 1‑14): Build Up Energy
From the first day of bleeding up to ovulation, estrogen rises and your metabolism speeds up. This is a great window to load up on protein and complex carbs. Think grilled chicken, beans, whole‑grain oats, and plenty of leafy greens. The protein helps repair tissue after the shed lining, while the carbs keep blood sugar stable, preventing that mid‑morning slump.
Iron is also crucial early on because you lose blood during menstruation. Include iron‑rich foods like lentils, spinach, and lean red meat. Pair them with vitamin C‑rich foods (citrus, bell peppers) to boost absorption.
Luteal Phase (Day 15‑28): Calm Cravings and Cramps
After ovulation progesterone shoots up, which can make you feel bloated and cranky. Magnesium‑rich foods such as pumpkin seeds, almonds, and dark chocolate can calm muscle tension and lessen cramps. Omega‑3 fatty acids from salmon, walnuts, or chia seeds also help reduce inflammation.
When you notice sugar cravings, reach for fruit with a low glycemic index—berries, apples, or kiwi. They satisfy sweet urges without spiking insulin, which can worsen mood swings.
Lastly, stay hydrated. A glass of water with a squeeze of lemon or a calming herbal tea (ginger or peppermint) can ease digestive upset that many experience in the luteal phase.
Putting these tips into practice doesn’t mean a strict diet; it’s about timing the right nutrients when your body asks for them. Keep a simple food journal for a few cycles, note what helps your symptoms, and tweak as needed. By feeding your body in sync with your cycle, you’ll likely notice fewer headaches, steadier energy, and a smoother period overall.
Why PMS Triggers Food Cravings and How to Manage Them
- By : Tamsin Riverton
- Date : Aug 7 2025
Explore how hormonal changes during premenstrual syndrome fuel food cravings and discover practical ways to balance cravings, mood and nutrition.