Nutritional Needs Throughout the Menstrual Cycle

Apr 1
4 min read

A picture of several rows of chocolate-dipped strawberries

Overview

In general, the foods that are healthiest for your diet remain consistent throughout every phase of your menstrual cycle. However, as your hormones fluctuate over the course of the month, you may experience various cravings (for better or worse). Additionally, it may be beneficial to emphasize certain dietary needs during particular phases of your cycle to better account for what’s happening in your body.

Do nutritional needs vary throughout the menstrual cycle?

At base, no, your nutritional needs remain the same throughout all phases of your cycle. It’s always healthiest to maintain a diet that is high in iron, fiber, protein, and essential vitamins and minerals and that prioritizes fruits and vegetables and whole foods over highly processed foods. Fluctuating hormones can have far-reaching effects in the body, though, and listening to hunger and craving signals may help you identify any gaps in your diet.

What foods should be emphasized during each phase of the menstrual cycle?

Although maintaining a healthy and well-rounded diet throughout the menstrual cycle is the best policy, during certain phases, it may be worth emphasizing particular dietary components.

Late Luteal Phase and Menstruation

In the days leading up to your period and during your period, you may consider focusing on foods high in iron, fiber, and antioxidants. Iron helps your body create red blood cells, which will help you replenish the blood you lose during your period. Vitamin C increases iron absorption, so foods high in Vitamin C pair particularly well with foods high in iron. Antioxidants help control inflammation, which is a key driver of cramps and bloating. Some antioxidants also improve mood, which can be helpful during this phase of your cycle. Omega-3 fatty acids can also help reduce inflammation and cramping during menstruation. Finally, fiber helps remove excess estrogen from the body, which is valuable during this phase, when estrogen levels are high. When consuming extra fiber, it’s also advised to hydrate more, either with water or water-containing foods. Drinking water, of course, is always good to include in your daily routine.

Additionally, magnesium has been shown to help reduce menstrual pain, so maintaining appropriate magnesium levels throughout your cycle may diminish discomfort from cramping.

Follicular Phase

During the follicular phase, you may experience higher energy levels. Increasing your intake of lean proteins and complex carbohydrates can help fuel you for higher-intensity exercise or increased activity. Estrogen-balancing foods, such as cruciferous vegetables, healthy fats, and leafy greens can also be stabilizing as estrogen levels rise.

Ovulation

During ovulation, your body is experiencing its highest levels of estrogen, so estrogen-balancing foods will continue to provide value.

What foods should be avoided?

As always, excessively sugary or highly processed foods should be avoided as much as reasonable. Sugary foods create spikes in insulin levels which can imbalance hormones and energy levels. Simple carbohydrates (often found in processed food) also cause swings in blood sugar and can contribute to bloating and constipation.

Why do I crave salt and sweets during my period?

Unfortunately, a nice bowl of high-fiber cereal is not what most of us crave during menstruation or in the days prior. Food cravings are quite common in the late luteal phase and during menstruation, because as hormones fluctuate, blood sugar becomes less stable, serotonin activity drops, and hunger hormones are disrupted. Some food cravings come from a desire for fuel: menstruation is an energy-intensive process, so your body may want fatty foods or simple carbs to boost energy quickly. Sweet and tasty foods have also been shown to increase serotonin levels, so you may get more of a kick out of snacky foods when you’re already feeling low. During the late luteal phase and menstruation, your body also retains more fluid than during other phases (thus bloating), which can increase a desire for salty foods. Unfortunately, this craving can backfire as higher levels of salt intake actually serve to make bloating worse.

Summary

Unsurprisingly, a healthy diet is a healthy diet, no matter the time of the month. However, there are some tricks, like consuming more iron during menstruation or more protein during the follicular phase, that may help keep your energy higher and your mood more stable throughout your cycle. Furthermore, although cravings are often your body trying to tell you something, resisting certain cravings or addressing them in a more thoughtful way may serve you better than grabbing the nearest snack. As always, doing your best to learn and anticipate your body’s needs is the most effective way to ensure you’re getting the fuel you need on any given day.