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What to Eat on Your Period for all 4 Phases

What to Eat on Your Period for all 4 Phases

Navigating the intricate world of hormones and cravings during your menstrual cycle requires more than just a calendar. Beyond its cyclical nature lies an opportunity to harmonize with your body's needs through nutrition. We believe in empowering those who menstruate with knowledge about what to eat during their periods. Join us on a comprehensive journey through the four phases of your menstrual cycle, uncovering the ideal foods and menstrual supplements to support your well-being.

In this guide, we break down menstrual nutrition and share recommendations on what to eat throughout the entire cycle.

How Menstruation Impacts Your Diet

Understanding the intricate relationship between diet and the menstrual cycle is crucial for maintaining optimal health during different phases of the cycle. Each phase – menstrual, follicular, ovulation, and luteal – brings unique hormonal changes that impact the body's nutritional needs.

For instance, during the menstrual phase, the body's iron stores are depleted, necessitating an increased intake of iron-rich foods. The fluctuating levels of estrogen and progesterone throughout the cycle also influence energy levels, mood, and overall well-being. Cycle syncing your diet accounts for your body’s changing needs, which can significantly alleviate menstrual symptoms and enhance overall health.

Why is Cycle Syncing Important?

By syncing diet and activities with each menstrual phase, individuals can optimize their physical and emotional well-being all month long. For example, focusing on iron-rich foods during menstruation helps replenish lost nutrients, while emphasizing energy-boosting foods during the follicular phase supports increased activity levels. Understanding and adapting to these cyclical changes can lead to improved menstrual health, reduced symptoms, and a greater sense of harmony with your body.


Menstrual Nutrition: What to Eat During Each Phase

Nutritional needs evolve with each phase of the menstrual cycle. Fluctuating hormone levels can create nutritional gaps and cravings to re-balance itself. Knowing what supplements and vitamins to regulate your menstrual cycle can help minimize PMS and PCOS-related symptoms. Let's take a deeper look into the four cycles and what to eat on your period.

Phase 1: Menstrual

During the menstrual phase, the body experiences the lowest levels of estrogen and progesterone, which triggers the shedding of the uterine lining, marking the start of the period. This phase can last three to seven days and is often accompanied by symptoms like cramping, bloating, fatigue, and mood swings. It's a period of low energy, where the body needs extra care and rest. A PMS supplement can help alleviate cramps and bloating in addition to a balanced diet.

  • Iron-rich foods (e.g., red meat, leafy greens, legumes): Essential for replenishing the iron lost through menstrual blood, helping to prevent anemia and maintaining energy levels.
  • Vitamin C-rich foods (e.g., citrus fruits, bell peppers): Enhance iron absorption and strengthen the immune system, which can be more vulnerable during menstruation.

Phase 2: Follicular

In the follicular phase, estrogen levels start to rise, preparing the body for potential pregnancy. The uterine lining thickens and energy levels increase. This phase is characterized by greater physical and mental vitality, making it a good time for more intense physical activities and social engagements.

  • Protein-rich foods (e.g., chicken, tofu, lentils): Important for tissue repair and growth, particularly as the body rebuilds the uterine lining.
  • Complex carbohydrates (e.g., whole grains, vegetables): Provide a steady source of energy and help maintain hormonal balance, contributing to overall well-being during this phase.

Phase 3: Ovulation

The ovulation phase marks the release of an egg from the ovaries, coinciding with a peak in energy levels. This period can still hold increased energy levels from the follicular phase. However, some people may experience hormonal fluctuations that can impact skin health and overall health.

  • Antioxidant-rich foods (e.g., berries, nuts): Combat oxidative stress and support skin health, which can be affected by hormonal changes during ovulation.
  • Omega-3 fatty acids (e.g., fatty fish, flaxseeds): Important for hormonal balance and reducing inflammation, which can be beneficial for both skin health and overall reproductive health.

Phase 4: Luteal

In the luteal phase, progesterone levels rise, preparing the body for a potential pregnancy or the next menstrual cycle. This phase can lead to PMS symptoms, including cravings, bloating, mood swings, and a decrease in energy levels. 

  • Magnesium-rich foods (e.g., dark chocolate, avocados): Known for their ability to alleviate PMS symptoms, improve mood, and help with sleep, which can be disrupted during this phase.
  • B-vitamins (e.g., whole grains, eggs): Crucial for maintaining energy levels, managing stress, and supporting overall metabolic functions, which can be particularly important during the luteal phase.

On top of taking a hormone balance supplement, having these nutrients will ensure cycle regularity and less painful symptoms. 

Optimize Your Menstrual Health With Rael

Understanding what to eat during your period involves embracing the ebb and flow of cravings and adapting your diet to support your body's unique needs. Luckily, our menstrual supplement bundle takes the guesswork out for you. We have solutions to support you through each phase for a smooth, pain-free menstrual experience.

Use coupon code WELCOME10 for 10% off your first order.


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