Having Period Cramps? Here’s What To Eat at Every Stage of Your Menstrual Cycle

The key to conquering mood swings and feeling your best each month? Let your hormones guide your meals for better energy and balance.

By Gianna Sibal 15 hours ago

Fueling Your Cycle: What to Eat Through Every Phase

We don’t often talk about how our bodies really feel throughout the month, but understanding what’s happening during our menstrual cycle can make a huge difference in how we show up every day. As women, we deserve to know more about how our hormones affect us and how the foods we eat can support us during each phase. From the start of our cycle to the end, our bodies need different things at different times. By paying attention to these changes, we can fuel our bodies in a way that helps us feel more energized and balanced. It’s time to give our bodies the care they deserve throughout the month.

The menstrual cycle is often referred to as a 28-day process, but in reality, it can range anywhere between 23 to 35 days for most women. Throughout this cycle, the body moves through three distinct phases: the follicular phase, ovulation, and the luteal phase. Each phase comes with its own hormonal changes and unique needs, which means what your body craves can vary depending on where you are in the cycle. Adjusting our nutrition can give our bodies the right fuel at the right time—and maybe stop blaming ourselves for those chocolate cravings.

Follicular Phase

The follicular phase begins with the first day of your period and typically lasts about 14 days. During the early days, reproductive hormones are low, leaving many women feeling calm and optimistic. As you move into the mid-to-late follicular phase, hormones like follicle-stimulating hormone (FSH) and estrogen start to rise, and serotonin levels increase, boosting your mood. You might also notice a surge in testosterone, which can enhance libido.

What to Eat:

Healthy fats and proteins like avocados, nuts, salmon, and mackerel to support your brain and hormones
High-fiber foods like leafy greens and berries to battle estrogen-related issues like acne or tender breasts
Fermented foods like kimchi, sauerkraut, or plain Greek yogurt to help with gut health and hormone balance

Ovulation Phase

Ovulation typically occurs between days 11 and 16 of your cycle. Some women may experience pain, while others may feel a boost in energy. But as ovulation happens, your body temperature rises, and hormonal instability can lead to sharp shifts in how you feel from one day to the next. This fluctuation often brings symptoms like bloating, tenderness, and discomfort, as ovulation itself is an inflammatory process.

What to Eat:

Whole grains like quinoa and corn, and anti-inflammatory foods like red peppers, spinach, tomatoes, and strawberries for steady energy
Fiber-rich foods like broccoli, chia seeds, and sweet potatoes to support gut health and balance estrogen

Luteal Phase

The luteal phase begins around day 15 and is marked by a significant rise in progesterone and a sharp drop in estrogen. As progesterone rises, it can cause blood sugar fluctuations, making some women more prone to sugar cravings, mood swings, and feelings of bloating or discomfort. These changes can also make us feel less like ourselves—skin may feel more irritated, acne can flare up, and body changes can lead to feeling “off” or less confident.

What to Eat:

Slow-digesting carbs like brown rice, oats, and whole wheat pasta to keep blood sugar stable
Fiber-rich foods like carrots, squash, and peas to aid digestion and also stabilize blood sugar
B-vitamin-rich foods like lentils, chickpeas, and fortified grains to boost energy and support hormone balance
Calcium and vitamin D sources like sardines, tofu, and goat or sheep milk products like cheese or yogurt to alleviate PMS symptoms
Skip the sugary snacks

So while we might feel a little less like ourselves during the luteal phase—hello, bloating and mood swings—let’s not blame our bodies for the so-called “ugly” moments. It’s just hormones doing their thing. It’s also worth noting that the week before your period kicks in is a time when your body has a harder time dealing with inflammatory foods like alcohol, refined sugar, and ultra-processed snacks, so this is the perfect opportunity to give your body a break from them. Instead of beating yourself up for cravings or changes, nourish your body with the right foods that help it thrive through every phase.

Photos and Featured Image: MEGA ARCHIVES, ALL RECIPES, THE SPRUCE EATS, EATING WELL, PINCH OF YUM, TASTE OF HOME, HEALTHLINE, EPICURIOUS, MODERN HONEY, MARTHA STEWART (via Website)