Nutrient-Rich Foods for Every Stage of Your Menstrual Cycle

If you have a period, you likely notice how your body and emotions shift throughout the month. However, you might not realize that your food and drink choices also play a role in how intense your symptoms are and how you experience each phase of your cycle—from menstruation to ovulation and beyond.

Surprisingly, the hormonal shifts during your menstrual cycle can affect various metabolic processes, including metabolic rate, insulin sensitivity, and appetite control, explains Brea Lofton, MS, RDN, a registered dietitian and nutritionist with Lumen. "Estrogen and progesterone, the main hormones involved in the menstrual cycle, can influence energy expenditure, macronutrient usage, and hunger signals," she says. "These changes can have considerable effects on weight management, energy levels, and mood balance."

Experts explain the essential nutrients needed during each phase of the menstrual cycle, the best foods to help you reach those nutritional goals, and how to take care of your body to feel your best all month long.

Menstruation Phase: Days 0 to 7 (approximately)

What’s Happening to Your Body

The menstrual cycle begins with menstruation—when you’re bleeding and experiencing your period. This phase typically spans from day zero to day seven, though the length can vary from person to person. During menstruation, both progesterone and estrogen levels are at their lowest.

"The decline in progesterone at the end of the luteal phase prompts an inflammatory response that lingers during the first days of menstruation," says Vanessa Rissetto, RD, CEO of Culina Health.

What to Eat and Why

• Reach for antioxidants. During menstruation, the body generates extra free radicals, which contribute to the pain and discomfort of menstrual cramps, explains Lofton. "Antioxidants can counteract these free radicals, alleviate cramps, and reduce oxidative stress." Some healthy antioxidant-rich foods include green vegetables, nuts, whole grains, sweet potatoes, red cabbage, berries, and green tea. Plus, many of these options also deliver valuable nutrients like vitamins A, C, and E, as well as selenium, zinc, and beta-carotene.
• Incorporate anti-inflammatory foods. If period cramps are an issue, anti-inflammatory foods may help lessen the severity by reducing inflammation in the body. "A diet rich in anti-inflammatory foods can help decrease prostaglandin production, which in turn reduces inflammation and pain," Lofton says. Foods like nuts, ginger, turmeric, dark chocolate, seeds, and extra virgin olive oil are great additions to your meal plan.
• Choose complex carbs to stabilize blood sugar. If you tend to experience heightened anxiety, cravings, or sleep disturbances during your period, changing your eating habits can help. The stress hormone cortisol often rises during this time, affecting your appetite, Lofton explains. While indulging in treats in moderation is okay, try not to rely solely on these foods, as they provide short-term satisfaction followed by crashes. Instead, focus on slow-digesting complex carbohydrates that offer a steady supply of glucose to your body. Some great sources include beans, lentils, whole grains, peaches, plums, and apples. “Simple carbs, like sugary foods, cause quick blood sugar spikes and offer a brief energy boost followed by a crash, which can lead to cravings,” Lofton says. “Slow-absorbing carbs, however, provide longer-lasting energy and help keep blood sugar stable.”

Follicular Phase: Days 8 to 13 (approximately)

What’s Happening to Your Body

After your period ends, your body enters the follicular phase. This is when up to 20 eggs begin to develop, with only one eventually maturing and being released during ovulation in the next phase.

Rissetto explains that during this phase, hormone levels are initially low, but estrogen will surge just before ovulation. Typically, this rise in estrogen can leave you feeling upbeat and ready to be the cheerful friend in the group chat. In essence, this is the phase when many people who menstruate feel at their best.

What to Eat and Why

• Consume carbs early in the day—and include healthy fats. Lofton notes that during the follicular phase, your body becomes more efficient at burning fat due to heightened insulin sensitivity. This presents an opportunity to enjoy slow-digesting carbs, which your body will use for energy instead of storing as fat. Lofton suggests eating hearty, unrefined carbs like brown rice, oats, legumes, lentils, and fiber-rich fruits like pears and apples in the first half of your day. For your other meals, choose healthy fats high in omega-3 and omega-9 fatty acids, such as salmon (and other fatty fish), seaweed, extra virgin olive oil, avocado, pure cacao, and eggs.
• Moderate alcohol, caffeine, and high-fat dairy. While all foods have their place in a balanced diet (after all, what's life without some Ben & Jerry's?), Lofton advises moderating your intake of ultra-processed foods, alcohol, caffeine, and high-fat dairy during the follicular phase. These foods and drinks may impact energy levels, sleep quality, estrogen levels, and could increase negative symptoms around ovulation. To see how they affect you, track your symptoms month after month and observe how reducing these inflammatory foods and drinks may change your experience.
• Incorporate phytoestrogen-rich foods like soybeans and lentils. After your period, you may feel lighter and more energized, but still experience occasional breast tenderness or mood fluctuations. If so, try adding phytoestrogen-rich foods into your diet. These plant-based compounds mimic estrogen in the body, says Lindsay Nakash, MS, RD, CDN, of Reproductive Medicine Associates of New York in Mount Kisco. Foods such as soybeans, flaxseeds, chickpeas, and lentils can help balance estrogen levels during the follicular phase.

Ovulation Phase: Days 14 to 17 (approximately)

What’s Happening to Your Body

Your ovulation phase marks the time when you're at your most fertile, typically lasting two to three days each month. According to Rissetto, during this phase, estrogen peaks alongside other crucial hormones—testosterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH)—all of which spike to trigger the release of an egg from the ovary.

What to Eat and Why

• Opt for slow-digesting carbs. Many people with periods report feeling more energetic or cheeky during ovulation, though this can also bring on stronger cravings. Tune into your body and indulge in your cravings—but also make sure to balance it with nutrient-rich foods to properly fuel your system. Lofton notes that during ovulation, your body may have a harder time burning fat efficiently, as it tends to rely more on carbs for energy due to decreased insulin sensitivity. "Focus on slow-absorption carbs like rolled oats, whole grains, quinoa, barley, lentils, and beans, which can help avoid insulin spikes and reduce hunger," she advises.
• Stock up on anti-inflammatory foods. Reducing inflammation can enhance your overall well-being and mood during ovulation, says Janet Choi, MD, board-certified reproductive endocrinologist and Chief Medical Officer at Progyny. Some anti-inflammatory food options include berries, vegetables of all kinds, dark chocolate, fatty fish, and almonds. If you’re working on improving fertility, consider adding foods that support healthy blood pressure, like peas, leafy greens, and various vegetables.
• Be mindful of added sugars. Dr. Choi explains that consuming too much sugar can lead to insulin resistance, which could be linked to irregular ovulation or even an absence of ovulation. For this reason, it's important to limit your intake of processed meats, sodas, and refined sugars.
• Stay hydrated. During ovulation, not only are you most fertile, but your body may also feel warmer due to increased body temperature and fluid loss, says Nakash. To compensate, drinking extra water is vital. "Hydrate with plenty of water and include hydrating foods like cucumbers, watermelon, and coconut water," she recommends. "Foods rich in electrolytes, such as bananas, avocados, and leafy greens, can also help maintain electrolyte balance and ensure optimal muscle function."

Luteal Phase: Days 17 to 28 (or until your period begins again)

What’s Happening to Your Body

After ovulation, estrogen levels begin to decrease, and progesterone takes over, reaching its peak just before your period starts. However, there's a catch: If progesterone fails to rise properly and isn’t balanced with a slight increase in estrogen, those dreaded premenstrual (PMS) symptoms can show up, according to Rissetto.

What to Eat and Why

• Prioritize anti-inflammatory foods. Once again, anti-inflammatory and antioxidant-rich foods are essential during this phase to help with PMS symptoms and even assist in reducing acne breakouts. Lofton suggests foods like salmon, avocado, radishes, extra virgin olive oil, leafy greens, broccoli, onions, garlic, and berries. These foods are packed with beneficial compounds such as fiber and glucosinolates, which can help detoxify the body, eliminate waste, and rebalance hormones during this phase of the cycle,” she says.
• Increase your intake of B6 to manage PMS symptoms. Dr. Choi emphasizes the importance of boosting vitamin B6 intake at this stage, as B6 can alleviate PMS symptoms, including cramps. Foods rich in B6 include chickpeas, salmon, dark leafy greens, starchy vegetables (like potatoes, peas, corn, and parsnips), and most fruits. “If you’re considering B6 supplements, it’s always wise to consult a healthcare provider, but be cautious about taking too much, as excessive B6 can cause nausea, dizziness, and tingling in the hands and feet,” she cautions.
• Relax and avoid overexertion. To support healthy progesterone levels, Phabillia Afflack, MD, recommends avoiding excessive stress during this phase. Now is not the time for intermittent fasting, carb restriction, or high-intensity interval training (HIIT). Such habits put your body in overdrive, which is the opposite of what it needs during this phase. “You may feel less motivated to push your body, which aligns with your body’s natural state right now,” Dr. Afflack explains. “Your body craves a calmer, more relaxed state, as high cortisol levels can interfere with progesterone production, which can lead to symptoms like spotting, headaches, irritability, and anxiety.”

Foods to Avoid During Your Ovulation Cycle

Certain foods and ingredients may exacerbate menstrual symptoms, especially if you already have a sensitive stomach. Be cautious of the following foods:

• Salty snacks. Salt contributes to water retention, which can cause swelling and inflammation. Since your body is already more prone to bloating during menstruation, it's wise to avoid salty foods to prevent added discomfort. “Maintaining a healthy balance of sodium and potassium is essential to help reduce these symptoms and promote better fluid regulation in the body,” explains Micaela Riley, board-certified functional nutritionist.
• Alcohol. “Alcohol disrupts liver function, blood sugar balance, and hormonal regulation, raising estrogen levels and lowering progesterone, which can exacerbate PMS symptoms like bloating, anxiety, and mood swings,” Riley says. Although a glass of red wine might seem like a tempting remedy for period cramps, it's a natural dehydrator that can trigger headaches and worsen bloating. Plus, there’s nothing worse than dealing with a hangover while on your period.
• Spicy foods. Craving spicy food during your period is common, but it’s better to avoid it. Spicy foods can be difficult for sensitive stomachs to digest, potentially leading to symptoms like diarrhea and nausea that intensify period pain. “This phase can heighten digestive sensitivity, and spicy foods may exacerbate bloating and discomfort,” Riley explains.
• Too much caffeine. While a few cups of coffee are generally fine, excessive caffeine can worsen headaches, water retention, and stomach issues, which are best avoided during your menstrual cycle. “Caffeine can also heighten anxiety, which often spikes during the luteal phase (the second half of the cycle),” Riley adds.