What Should You Eat During Each Stage Of Your Menstrual Cycle? Expert Shares Insights

Discover what you should eat during each stage of your menstrual cycle, with expert insights on nutrition that supports hormones, eases symptoms, and boosts overall well-being.

Your body is constantly changing when you are menstruating. These shifts in the body also mean your nutritional requirements aren't fixed; they shift with each phase of your cycle. By knowing what your body requires at every step, you can eat in a manner that honours hormonal balance, energy levels, and overall health.

The menstrual cycle is usually broken into four phases: menstrual, follicular, ovulation, and luteal. Each has its own particular hormonal patterns, and aligning with your cycle can make you feel best physically and emotionally. Learn more about what you should eat during each phase with insights from our expert, Dr Sonu Taxak, Director & Senior IVF Consultant at Yellow Fertility.

What To Eat During Menstrual Phase (Days 1–5)

Dr Taxak said that while you are menstruating, your body sheds the lining of the uterus, causing blood loss and a depletion of iron. This can leave you tired, with cramps only making you feel worse. At this point, you should emphasise replacing lost nutrients and aiding recovery. Add foods high in iron like spinach, lentils, red beans, and dates to your diet. You should maintain good hydration of your body with water, coconut water, and herbal teas to reverse bloating and fluid loss. “This stage can easily be tamed with the intake of anti-inflammatory foods such as turmeric, ginger, and chamomile tea that soothe cramps and minimise inflammation,” added Dr Taxak.

What To Eat During Follicular Phase (Days 6–14)

With estrogen climbing, your body readies itself for ovulation by maturing several follicles. Feeling brighter and more energetic is common, so during the follicular phase, you need to nourish your system for the long haul. Include complex carbohydrates to maintain stable energy levels throughout the day. Team them with eggs, fish, chicken, or tofu so every meal repairs your muscles and renews vulnerable cells. To amplify hormone activity in the best way, sprinkle your plate with flaxseeds, walnuts, and salmon; each lends a generous dose of omega-3.

What to Eat During the Ovulation Phase (Around Day 14)

Ovulation is the release of an egg and is a key to reproductive well-being. To boost egg resilience and calm fluctuating hormones, snack on pumpkin seeds and chickpeas; they deliver generous zinc. A couple of Brazil nuts or a scoop of sunflower seeds provide selenium, while any portion of ripe avocado, a handful of almonds, or steamed spinach offers vitamin E, protecting cells and improving overall fertility.

What to Eat During Luteal Phase (Days 15–28)

As the luteal phase unfolds, Dr Sonu said that progesterone rises in your body, often nudging PMS into the spotlight: think soft bloating, shifting moods, and ravenous snack attacks. To sidestep the worst of it, you must reach for magnesium stars like dark chocolate, spinach, and pumpkin seeds; these goodies relax tight muscles and soften cramping.

A daily dose of Vitamin B6 in bananas, chicken, and sweet potatoes can stabilise your mood and keep your fluids in check. To keep your gut happy and minimise that uncomfortable “puff” feeling, you should add plenty of fibre to your diet.

“Your monthly flow affects every facet of you. By fueling yourself in sync with progesterone surges and retreats, you can guard your energy, steady your mood, and smooth physical discomfort. Tune in to your signals, nourish yourself with real foods, and make small adjustments,” concluded Dr Taxak.

PC:Herzindagi