Our bodies are incredibly intelligent and go through a cycle every month, which affects not only our hormones, but also our energy levels, mood swings and appetite. Eating food that complements your cycle allows you to nourish your body on a deep level and support yourself through the changes. Today, let’s examine the different phases of your menstrual cycle and suggest foods that will help you feel your best.

Follicular Phase: The follicular phase is the beginning of your cycle, when estrogen levels start to rise. To support your body during this time, focus on fresh, vibrant foods. Think of delicious fermented veggies & sauerkraut, salads with lightly steamed or sautéed veggies, green lentils, sprouted nuts and seeds, citrus fruits, vinegar-based dressings, olives, cashew butter, ground flax oatmeal, and dairy-free yogurt. Avocado is an excellent source of healthy omega-3 fatty acids and will help you feel energized and renewed.

Ovulatory Phase: The ovulatory phase is the peak of your cycle, when estrogen levels are at its highest. During this time, focus on light, fiber-filled foods and easy on the carbs. Fill up on raw veggies (when appropriate), like lightly steamed veggies such as asparagus, brussels sprouts, and lighter grains like quinoa, amaranth, red lentils, and corn. Plenty of sunflower seeds, sesame seeds sprinkled on salads (don’t forget about tahini!), figs, coconut, apricot, persimmons, and berries are also great options. Consuming fresh vegetable juices loaded with vitamins and minerals will also help you feel nourished and revitalized.

Luteal Phase: During the luteal phase, progesterone levels increase and you might experience PMS symptoms. Foods rich in B-vitamins, calcium, magnesium, and fiber will help curb sugar cravings and prevent mood swings. Focus on brown rice, roasted or baked vegetables such as cauliflower, parsnip, and radishes with onion and garlic. Include baked sweet potatoes and roasted squash in your meals, along with fiber-rich apples (with sunflower seed butter!), pears, peaches, dates, and raisins. Add fresh mint and spirulina to smoothies, drink peppermint tea, and magnesium tea.

Menstrual Phase: The menstrual phase is a time to slow down and listen to your body’s needs. Focus on low-glycemic index foods that will help balance blood sugar levels and reduce inflammation. Opt for nutrient-rich foods such as leafy greens, lentils, beans, and legumes, along with foods rich in iron, such as spinach and black-eyed peas. Drinking herbal teas like ginger, chamomile, or fennel is a great way to ease cramps and bring relaxation to your body.

Eating with your cycle can be a transformative experience that will help you nourish your body, mind, and soul. By listening to your body’s needs and providing it with the nutrients it needs, you can create a healthier and happier you. Remember to make changes gradually and to experiment with foods that work best for you. Trust your body’s wisdom – it always knows what’s best for you.