Women's Health

Eating for Cause: Menstrual Cycle


Menstrual cycle phase Properties of the phase Overall dietary guideline Do’s Don’t’s
Follicular The body is preparing for the potential pregnancy by cleansing and maturing the egg


Food to support internal “building” processes

The time when we can and should consume the most food during the month

Ensure variety of nutrients and proper water – salt balance


– All animal based proteins: red meat, dairy, fatty fish, chicken

– Complex carbs

–  Fat

–  Fruits

–  Cruciferous veggies (help to rid body of environmental estrogen): broccoli, kale, cabbage, cauliflower

– Vitamin B, E


–  Avoid acidic foods

– Avoid alcohol



Mature egg is released in hope of meeting a nice sperm to settle down with


  –          Zink  
Luteal If the pregnancy did not happen, the body “mourns” missed opportunity and wasted efforts


Excellent time for gentle dietary cleanse

Sugar and fatty food cravings. To regulate fluctuating blood sugar levels make sure to eat protein with every meal


– Plant based proteins

– Fish, chicken, turkey (avoid all red meat)

– Dairy

– Complex / slow releasing carbs

– Betacarotene: carrots, butternut squash, kale, sweet potato, etc

– Fruits and veggies

– Eat hot foods like stews, soups, chili


– Avoid cold and raw foods

– Avoid alcohol, coffee and all salty, spicy and smoked foods as it obstructs proper water-salt balance in the body

– Avoid fast food, and any fatty foods as it facilitate production of additional estrogen which will tip the system off balance


Menses (Follicular) Major inner cleanse of the menstrual cycle


– Rest and relax

– No exercises

– Iron rich foods: liver, beef, dairy

– Calcium rich foods: dairy,

– Vitamin C (helps to absorb iron when taken together)

– Anti-inflammatory foods: ginger, turmeric


– Avoid sugar, caffeine, alcohol


When reading literature related to menstrual cycle, each phase is usually marked with corresponding dates within the customary cycle of 28 days (as suggested by the Rhythm Method). That said, not all women ovulate on the day 14 and have a cycle that is exactly 28 days long as Rhythm Method suggests. If you chart your menstrual cycle, you will know when your ovulation happens exactly and how long each phase lasts in you case. This might be an interesting discovery since follicular and luteal phases bring entirely different energetic and emotional flow to women’s daily operation and life perspective.


Thanks for reading,


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