Struggling with fatigue, cramps, bloating and irritability during your cycle? We found out what you should be eating during all the stages of your cycle to support your body and alleviate common symptoms.
The knowledge surrounding women’s health has made significant strides in recent years. We’re now more informed about conditions like PCOS, PMDD, endometriosis and menopause — as well as how to approach visits to the doctor when seeking treatment and diagnoses for these. Yet, despite this progress, dealing with the challenges of periods can still feel overwhelming.
But did you know what you eat and drink can impact how you feel? Experts suggest that nutritional needs vary throughout different phases of your cycle, and supporting your body with the right foods could help alleviate symptoms like fatigue, cramps and bloating.
We spoke with Dr Shirin Lakhani, an expert in intimate health, menopause, hormone health and women’s wellness, to learn how you can support your cycle with nutrition at each stage.
What foods to eat when you’re on your period
Menstruation marks the beginning of your period, with the uterine lining shedding and bleeding lasting from three to seven days for most people. While many experience relief and release during this time, it’s still important to support your body as it recovers.
Dr Lakhani highlights the importance of replenishing lost iron, since you’re actively losing blood during this stage. “Fuel your body with iron-rich foods like red meat, leafy vegetables, spinach, nuts, dark chocolate, clams, beans and lentils,” she advises.
Siobhán Carroll, naturopath and herbalist at Avogel, recommends warm foods during menstruation. “Chinese medicine suggests that cold foods can contribute to stagnation, which leads to pain. Avoid salads and smoothies during your period and opt for nourishing soups and stews instead.”
What your body needs during the follicular phase
The follicular phase begins on the first day of your period and lasts until ovulation. During this time, your uterine lining starts to thicken and follicles begin to grow on the ovaries.
As your body prepares for potential pregnancy, oestrogen levels rise, which uses a significant amount of energy. To support this process, it’s crucial to fuel your body with energy-rich foods like carbohydrates and protein.
Dr Lakhani advises that even though your energy levels might dip, causing cravings for carb-heavy foods like pasta and bread, it’s best to choose complex carbs such as fruits, starchy vegetables and whole grains. “These will provide your body with the energy it needs while delivering essential nutrients and minerals.”
Additionally, staying hydrated is vital. “Elevated hormone levels can influence your hydration levels, so make sure you’re drinking enough water every day,” she explains.
Read more: How the menstrual cycle impacts your ability & motivation to exercise
The best foods to eat when you’re ovulating
Ovulation is the phase when a mature egg is released from one of the ovaries, typically around the middle of your cycle.
During this phase, oestrogen and testosterone levels reach their peak. To support these hormone levels, it’s important to stay hydrated and eat “nutrient-rich foods such as cruciferous vegetables like brussels sprouts, kale, cabbage, turnips, cauliflower, bok choy and broccoli,” says Dr Lakhani.
“We tend to not feel as hungry during this phase, so light yet nourishing foods such as fish, rice and vegetables are great during ovulation,” she suggests.
Read more: Everything you need to know about endometriosis
How to support your body through the luteal phase
The luteal phase, often the most uncomfortable part of the cycle, is marked for some by bloating, fatigue and irritability. During this time, progesterone levels are higher, while testosterone and oestrogen levels decrease.
Dr Lakhani recommends consuming foods that support progesterone production, such as those high in zinc and magnesium — beans, seeds, nuts and oysters. “Foods high in vitamin C, like leafy greens and citrus fruits, as well as those rich in vitamin B6, such as salmon and bananas, are also beneficial for supporting progesterone production,” she says.
Water retention and bloating are common during this phase, so staying hydrated is crucial, even if it seems counterintuitive.
Blood sugar levels often dip, leading to fatigue. Dr Lakhani emphasises the importance of eating “consistent, nutrient-dense, balanced meals with fat, protein and fibre for optimal blood sugar balance”.
Siobhán also highlights the importance of iodine in this phase. “Iodine can help reduce breast tenderness and pain and can be found in seaweed and seafood, but also in Jersey potatoes and strawberries,” she says. Kelp or sea moss, a seaweed supplement, can also support iodine levels.
