What you should include in your menstrual cycle diet plan.

When it comes to managing our own health, changing our diet to support our shifting hormones can make all the difference. This is especially true if you experience PMS, painful periods, or other signs of Hormone Imbalance.



Menstrual Cycle Diet plan during Days 1-5: Menstruation

We lose blood during the first five days or so of our menstrual cycle, depending on the individual, which increases our chance of having low iron levels.

It is imperative that young females, in particular, receive adequate iron-rich foods in their diets or, if necessary, take supplements. This is especially true if you are vegetarian or vegan. Additionally, it's crucial to make sure you get enough vitamin C because it makes it easier for the body to absorb iron.

Iron-rich foods: red meat, dark leafy greens, legumes and fortified milk, spinach,

Vitamin C: strawberries, chilli peppers, oranges, red and green peppers, pineapple, broccoli, cauliflower, mango


Menstrual Cycle Diet plan during Days 5-13: Follicular Phase

After the bleeding stops, your energy level rises slightly. As your body prepares for ovulation, hormones such as FSH begin to gradually increase to signal the body to prepare to release an egg.

Good carbs: fruits, fibrous veggies, brown rice, Oats, lentils and strawberries

Protein-rich: soya, pistachio nuts, Eggs, yoghurt, fish and seafood, chicken and turkey


Menstrual Cycle Diet plan during Day 14-16: Ovulation

When an egg is released, the female body's hormone levels may change once more. Oestrogen and testosterone levels rise, which may cause a change in appetite. Many women have reported feeling less hungry these days, so it is critical to consume more high-quality foods than low-quality foods. Fresh foods, as well as protein-rich foods, help to maintain energy levels. Fibre-rich foods are also important around this time because they help the body rid itself of toxins and increase hormone levels.

Fibre-rich: seeds and wholegrain bread, Flaxseed, oats, nuts, and cereal

Fresh foods: Potatoes, broccoli, avocado, and raspberries


Menstrual Cycle Diet plan during Days 17-28: Luteal and premenstrual phase

Hormone Imbalance can make us feel sluggish and hungrier in the days leading up to our period.

We may crave unhealthy, fatty foods as our bodies prepare for the next period. Some women may experience cramping even a week before their period. Magnesium is an excellent nutrient for relieving and preventing painful cramps and symptoms. B vitamins have also been shown to help control appetite by producing serotonin (which plays a role in hunger control).

Magnesium-rich: seafood such as salmon or tuna, spinach, nuts, seeds, mushrooms, chickpeas, kale and asparagus

Vitamins B: meat, eggs, whole grains, and dairy products, barley