What to eat for each phase of the menstrual cycle?

The follicular phase runs from day 1 of the cycle (the first day of your period) to ovulation. It can be divided into two parts by separating the period itself from the follicular phase.

Under the action of follicle-stimulating hormone (FSH), oestrogen levels (the dominant sex hormone during this part of the cycle) gradually increase from the first day of the period. Oestrogens enable follicle maturation and endometrial growth. 

Just before ovulation, oestrogen levels are at their peak and the follicle has matured. It is following this secretion peak that luteinising hormone (LH) is released, triggering ovulation.

The luteal phase includes ovulation, which lasts 1 to 2 days, followed by the luteal phase itself up to the day before menstruation begins. 

What remains in the follicle after the egg is released transforms into the corpus luteum (or luteal body), which secretes oestrogen and, above all, the hormone progesterone. It is this hormone that supports the implantation of the embryo in the endometrium of the uterus to begin pregnancy.
 

If fertilisation occurs, progesterone levels remain stable to allow the fertilised egg to implant. 

If fertilisation does not occur, the corpus luteum degenerates, causing a drop in oestrogen and progesterone levels. This hormonal fall triggers a new cycle with the onset of menstruation [1]. 

As less energy is available for digestion during this period, it's best to favour foods that are easy to digest and comforting (such as vegetable soups).

In a study examining the overall impact of women's diet on their menstrual cycle, women without dysmenorrhoea appear to be those who consume the most fruit (two pieces per day). Consuming only one piece of fruit per day tripled the likelihood of suffering from menstrual pain [7]. This is explained by the vitamin and mineral content of fruit, as well as its antioxidant and anti-inflammatory properties.

Period pain can also be eased through diet. Studies have shown that insufficient intakes of vitamin A, vitamin E and zinc are associated with more significant pain [2]. For vitamin E, you can eat hazelnuts. Get your dose of vitamin A with carrots (raw and with the skin on if possible)!

Furthermore, fibre consumption may also help to reduce dysmenorrhoea (pain occurring during periods) [3]. The best sources of fibre are dried fruits and pulses, wholegrains, and fruits and vegetables.

Vitamin E is of interest during this period as it is an anti-prostaglandin. Vitamin C can also be used as a scavenger of reactive oxygen species to help address the inflammation associated with migraines [4].To meet your vitamin C needs, you can consume a wide variety of fruits, such as guava and blackcurrant.

It is also important to limit the inflammation that occurs during periods, which can generate more pain and cramps [5]. 

Foods rich in omega-3 and anti-inflammatory properties, such as small oily fish (sardines, mackerel), flaxseeds and pumpkin seeds, help to modulate inflammation, which is the main source of pain. To learn more about the effects of seeds, read our article on seed cycling.

Studies also show that zinc supplementation has anti-inflammatory effects. By reducing inflammation and improving oxygen flow to the uterus, zinc may counteract the effects of prostaglandins and reduce both the incidence and duration of painful menstrual cramps. Research shows that zinc also reduces the heaviness of menstrual bleeding [6].

Flaxseeds are your allies: they are rich in omega-3, vitamin E, zinc and selenium — all essential nutrients for good menstrual health. 
For foods rich in zinc, see below.

Finally, the blood loss that occurs during menstruation is accompanied by a loss of micronutrients. It is important to replenish your stores, particularly through the consumption of fruit and vegetables, which are also rich in fibre.

Among the possible nutrient losses linked to blood loss, iron is one to consider. Iron is more easily absorbed from animal products such as meat and fish. It should be consumed alongside a source of vitamin C to aid absorption (citrus fruits, for example).

If you do not consume animal products, you can find iron in pulses (dried beans, lentils, etc.), nuts, leafy green vegetables, and dried fruit. These foods will also help to increase your zinc intake.  

It is advisable to increase your intake of complex carbohydrates, to help support the formation of the uterine lining and follicle development, through wholegrains (brown rice, wholegrain flours…), root vegetables such as carrots, sweet potato, beetroot, and parsnip, and pulses.

Consuming plenty of fatty acids that help to regulate levels of the hormone FSH, reduce inflammation, and support the production of sex hormones [8].

Consuming protein — from poultry, small oily fish (which will also provide fatty acids), and vegetables — can help support follicle development and maintain energy levels.

Adequate vitamin B6 intake has been shown to improve PMS symptoms [9].
Levels of this vitamin are significantly lower during the peri-ovulatory phase (i.e. at the end of the follicular phase), which may increase sensitivity to premenstrual syndrome in the following phase in women with vitamin B6 insufficiency [10]. 
Enjoy some pistachios to top up your vitamin B6 levels.

Zinc helps to support ovulation (not only necessary for conceiving but also for a balanced cycle), limit inflammation, balance male hormones (important in cases of polycystic ovary syndrome), and support the implantation and maintenance of the fertilised egg. 

Your zinc intake can come from animal products, in particular white meat and poultry, as well as flaxseeds, pumpkin seeds, flaxseed oil, oats, cashew nuts and wholegrains. Willow pollen is particularly interesting due to its high zinc content. Shellfish such as oysters are also worth considering. It is also possible to take a zinc supplement if needed.

The thyroid supports the entire metabolism and thyroid hormones regulate ovulation [11], making this a particularly important time to support your body with iodine — unless there is an imbalance. 

To do so, turn to seafood (shellfish, molluscs, etc.). You can also find it in seaweed: enjoy it as a tartare or sprinkled over your dishes!

To compensate for the energy loss during the luteal phase, it is important to continue providing sufficient protein and fats.
A low level of linolenic acid (an essential fatty acid and precursor to EPA and DHA) may become more pronounced during this period in people who suffer from PMS [12].

 You will find a source of protein and healthy fats in meats and oily fish, as well as in nuts and legumes.

Excess oestrogen is never beneficial, as it contributes to heavy periods, menstrual pain, endometriosis, fibroids, premenstrual syndrome and hormone-dependent cancers such as certain types of breast cancer.

To support liver detox and help eliminate excess oestrogens, eat sulphurous vegetables (i.e. those rich in sulphur-containing compounds, such as garlic, onion, shallot, chives, leek, cabbage, turnips and radishes) and green leafy vegetables. You can also eat raw carrots with the skin on (carrots contain certain fibres that are very useful for eliminating excess oestrogens).

Fibre also supports this detox process by promoting intestinal transit and helping to eliminate oestrogens via the stools. It acts like a "broom" in the intestines, helping to move their contents along and thereby regulate transit.

Eat fibre found in green vegetables (broccoli, kale, spinach), fresh fruit, dates and wholegrains. For example, fennel is a fibre-rich food that is particularly well suited to the premenstrual phase, as it supports healthy digestion and liver function.

Another ally: chlorophyll, found in green vegetables and herbs (chives, basil, etc.), which binds to heavy metals and synthetic chemical molecules, including synthetic hormones, to support detoxification.

Sprouted seeds are also very interesting on several levels, as they contain not only fibre, but also proteins and antioxidants that support the cleansing process whilst helping to limit the impact of oxidative stress.  

Wholegrains and oilseeds (almonds, walnuts, hazelnuts, pistachios) are rich in nutrients that help to calm your nervous system.

Among these, B vitamins are particularly important during this phase, as some contribute to detoxification, others to calming the nervous system, and others to easing migraines[13]:
Leafy green vegetables such as spinach (rich in folate, vitamin B9)
Green vegetables, potatoes, sunflower seeds and blueberries for their vitamin B6 content
Mushrooms, green vegetables, meat and fish for vitamin B3
Oats, legumes, cashew nuts, carrots and eggs for vitamin B8
Meat, fish and shellfish for vitamin B12, as well as protein and healthy fats.

It is also worth eating foods rich in magnesium, which contributes to nervous system balance, restful sleep, and reducing cramps and migraines [14]. To do so, include leafy green vegetables, wholegrains, almonds and sunflower seeds in your diet. 

Studies show that women suffering from PMS have lower levels of serotonin (a neurotransmitter) during the luteal phase, compared to women who do not experience this syndrome [15]. A drop in serotonin can cause mood disturbances. Vitamin D helps to activate serotonin synthesis [16] and may therefore reduce the risk of PMS.

Our food supplement vitamin D Sunny Mummy helps to meet your needs.

It has been demonstrated that people suffering from PMS show an imbalance in antioxidant status and may be more susceptible to a state of low glutathione metabolic activity (an antioxidant present in the body) during the luteal phase [17]. 

Foods rich in glutathione are rarely found. Fruits such as grapefruit and oranges, and green leafy vegetables, are among the best sources [18], but it is important to note that glutathione is synthesised within your body. This is why eating sulphurous vegetables is recommended, as they contain amino acids that enable its formation.

To support its metabolism, you can also consume foods containing protein (meat, fish, cruciferous vegetables).
Also consume selenium, which is necessary for glutathione activity, found in Brazil nuts, mackerel and eggs, for example.
Finally, to maximise its absorption, focus on vitamin C (guava, blackcurrant, kiwi, orange) [19].