Menstrual Phase Food and Female Health
- heydigitaleliza
- Feb 12
- 4 min read
Updated: Feb 18
Along our Menstrual Cycle Phase, our hormones and the state of our bodies change together with our Nutritional needs. Phase eating can not only support hormonal balance, energy, and fertility but also cover nutrient deficiencies.
Due to low hormonal state, and high fatigue, menstrual phase food recommendations are unlike other menstrual phases, as we need to take care of our body with a special approach. Supporting ourselves with Nutrients rich in Iron, Magnesium, Vitamin B6, Calcium, and Zinc to relax muscles and support red blood cell production. Let’s deep dive into Cycle Syncing Menstrual Phase Food Chart.
Understanding the Menstrual Cycle
Phases of the Menstrual Cycle
The average menstrual cycle is 28 days and can vary naturally because of hormonal fluctuations and ovulation time, the later the ovulation the later is Menstruation.
So if your menstruation is delayed, but the pregnancy doesn't occur, it means that during this menstrual cycle, your ovulation came later for a few days.
One of the best ways to know when is your ovulation is tracking basal body temperature and checking LH hormone with in-home tests.
Menstrual Cycle has 4 phases:
Menstrual Phase
Follicular Phase
Ovulation Phase
Luteal Phase
Hormonal Fluctuations and Their Impact
Across our cycle we we have changes within our hormones, that affect our moon, energy, social activity, and even food cravings.
The usual hormonal changes within the Menstrual Cycle are as follows:
Menstrual Phase: The lowest point of the hormones including Estrogen, therefore low energy, fatigue, and increased sugar and chocolate cravings, as shown by the National Library of Medicine. One of the best food for the menstrual phase is the liver, as it’s rich in heme iron that supports absorption by the body, being also rich in vitamin A, the liver aids in iron metabolism by helping red blood cell production, preventing anemia, that is commonly seen in women.
Follicular Phase: Rising estrogen starts supporting better mood, increased physical activity, and social interactions.
Ovulation Phase: High Estrogen, Luteinizing Hormone (LH) and Follicule Stimulation Hormone (FSH). This phase usually brings the most energy, supporting it with a high protein intake in every meal it is perfect for traveling and trying new exercises in the gym. This is the best fertility time.
Luteal Phase: Low Estrogen and High Progesterone. Changes in our Hormones during this time lead to fatigue, mood swings, sugar, and chocolate cravings.
Role of Technology in Menstrual Health
Cycle Syncing: Features of the App Adora
Adora provides Personalised meal recommendations, Nutrition Insights, and actionable Hormonal Balancing tips for syncing diet and lifestyle.
Adora is a perfect personalized Nutritionist in your pocket, easily implemented in your daily routine making healthy nutrition choices much easier and supporting hormonal balance with practical tips.
One of the key benefits that Adora brings is an understanding of the hormonal changes, how this affect our body, and how we can support it, to always feel our best.
Along with it, Adora suggests a variety of easy-to-cook meals and even custom recipes based on your cravings!
Practical Approaches to Menstrual Phase Nutrition: Food For Menstrual Phase
Aligning daily eating habits with Nutriton is easy when understanding your body and its needs. The menstrual phase food chart is made to give you the knowledge and boost your desire to try it! Food for menstrual phase should include a variety of nutrients, such as iron and Vitamin B12 to help with blood loss. There are a few key nutrients that should be included in your Menstrual Phase food list, like Iron, Vitamin C, Magnesium, and Vitamin B6, but other nutrients are as important, so note them for your meal planning! During the Menstrual Phase, your body has different needs from other Phases, you can get the full Cycle Syncing Guide information.
Recommended Nutrients and Best Food for Menstrual Phase:
Iron-rich foods, like liver, beef, fortified tofu, pumpkin seeds, and legumes, support blood loss.
To boost absorption pair with Vitamin C rich food, like citrus, red bell peppers, and strawberries.
Magnesium: dark chocolate over 70%, almonds, bananas, avocado, and cashews, relaxes mussels, and reduces cramps and bloating.
Calcium: leafy greens, sardines, whole dairy, sesame seeds, and almonds, reduce bloating, and mood swings.
Zinc: chickpeas, beef, cashews, oysters, and pumpkin seeds, regulate progesterone and estrogen levels.
Omega-3: salmon, walnuts, sardines, flaxseeds, and chia seeds, help reduce inflammation, and lower prostaglandins, that trigger crams.
Vitamin B6: bananas, turkey, sunflower seeds, salmon, and chicken breast, support serotonin production, which lowers mood swings and irritability.
Copper: liver, oysters, shrimps, organ meats, sunflower seeds, sesame seeds.
Conclusion
The Menstrual Phase food chart is beneficial for hormonal balance, hormonal production, and even iron absorption by the body after the blood loss. This cycle phase needs special attention and nourishment, with whole carbs, magnesium, and iron-rich food. This way you can lessen sugar cravings, menstrual cramps, and fatigue.
Recommended list of food to eat during menstrual phase includes: bananas, turkey, sunflower seeds, salmon, walnuts, sardines, flaxseeds, chia seeds, and others. The ideal food for menstrual phase is a warm bowl with sweet potatoes, cooked liver, carrots, beets and avocado.
The Cycle Syncing App Adora is made with an understanding of the different needs along the Menstrual Cycle Phases and suggests different Meals and Hormonal Health Tips for each of your Cycle Phases. Get our Free Trial to see all of the benefits!
