The menstrual cycle is broken down into phases, and each phase serves a different purpose in the cycle and can be supported by certain nutrients.
Menstruation
Menstruation, or the menses phase, typically occurs on days one through five of your cycle and is characterized by vaginal bleeding due to uterine lining shedding in the absence of a pregnancy. Since iron, an essential mineral, is lost along with that blood, it’s important to eat foods rich in the nutrient, such as dark green leafy vegetables, nuts, beef, chicken, clams and dark chocolate.
“Iron may become depleted during menstruation for some women, especially if you have a heavy flow,” says Kathy Brown, a Phoenix-area registered dietitian who specializes in women’s health. “Increase iron-rich foods in your diet such as lean beef, turkey, beans and spinach during menstruation.”
Follicular Phase
The follicular phase occurs on days one through 14 of the average 28-day cycle. During this time, your estrogen levels rise to grow the endometrial lining of the uterus in order to prepare for a potential pregnancy, and those same hormones affect how your body utilizes nutrients.
Adequate nutrition is especially important during this phase because it provides the energy your body needs as it prepares to release an egg. “During the follicular phase of the menstrual cycle, your body tends to rely more on carbohydrates for energy versus fat or protein,” says Brown. “You may crave more bread and pasta during this time, so listen to your body and increase carbs a bit. Try to stick with complex carbs like fruit, whole grains and starchy vegetables like potatoes.”
And don’t forget to stay hydrated. Elevated hormone levels can influence your body’s hydration levels, so it’s important to drink plenty of water.
Ovulation
Ovulation takes place in the middle of your cycle—usually 14 days before menses—when an egg is released from an ovary and travels to the fallopian tube for potential fertilization. You may notice a rise in your body temperature during this time, as well as pain or stiffness in your hips.
Our dietary choices can have an influence on ovulation. Research points to the need for carbohydrates with a low glycemic index, monounsaturated and polyunsaturated fatty acids, antioxidant-rich foods and foods with vitamin D and folic acid. Foods such as salmon, mackerel, flaxseed, chia seeds and walnuts are rich in essential fatty acids, while foods like blueberries, blackberries and dark leafy greens are rich in antioxidants.
Carbohydrates, such as most fruits and vegetables, beans, nuts, minimally processed grains and low-fat dairy products, are generally considered low-glycemic index foods. The glycemic index is a number scale that rates how quickly our bodies can convert the carbs in a food into glucose—in other words, how quickly food causes blood sugar levels to rise.
Meanwhile, dietary sources of vitamin D include salmon, fortified milk and eggs, while foods such as spinach, asparagus and fortified breakfast cereals contain good amounts of folic acid.
Luteal Phase/Premenstrual Phase
The luteal phase occurs around days 14 to 28 of your cycle. During this time, your body is preparing for menstruation, which is characterized by rising progesterone levels to maintain the uterine lining for a potential pregnancy. Nutrition is critical here, especially protein and fat, due to high utilization during the luteal phase.
“During the luteal phase when your body is busy working to prepare for a potential pregnancy, you tend to use more fat for energy and protein is broken down at a higher rate,” says Brown. “It’s important to focus on getting healthy fats from foods like fish, nuts and avocado and have an extra protein-rich snack each day during this phase.”
Agyeman echoes a similar sentiment: “Some women may experience food cravings before or during their period. That’s because during the luteal ‘premenstrual’ phase, your body prepares for your next period by building and thickening the uterine lining.”
“While you are navigating through food cravings, try to include foods that are nutrient-dense—add calcium rich foods like tofu, white beans and dark leafy greens,” she adds. “Add some magnesium rich foods like dark chocolate, pumpkin seeds and cashews. Definitely include more iron rich foods—there are lots of plant sources to choose from.”
The luteal phase can be characterized by premenstrual symptoms such as:
- Changes in appetite
- Weight gain
- Abdominal pain
- Nausea
- Constipation
- Mood swings
Regarding navigating those symptoms, Agyeman recommends eating consistently throughout the day and avoiding skipping meals. She also recommends adding fiber, protein and healthy fats to better manage blood sugar levels in order to avoid cortisol spikes that contribute to mood swings.
