The menstrual cycle and nutrition: what to eat in each phase

In collaboration with IMDEA Nutrition

The menstrual cycle is much more than just the days you are bleeding. Throughout the month, our bodies undergo various hormonal changes that can influence our energy, appetite, mood, fluid retention, and nutritional needs.

That is why understanding the different phases of the menstrual cycle can help us better grasp what is happening in our bodies and adapt our diet and exercise habits to our needs.

It is not about following a different diet every week or obsessing over counting days. Cycles can vary considerably from one woman to another and from one month to the next. However, paying attention to your body's signals and maintaining a balanced, varied, and sufficient diet can be another tool for supporting our well-being.

At B3B Woman Studio, in collaboration with IMDEA Nutrition, we review the four main phases of the menstrual cycle and some nutritional tips to support each one.

What is the menstrual cycle?

The menstrual cycle is a physiological process regulated primarily by various hormones, including estrogen and progesterone.

Although a 28-day cycle is traditionally cited, this figure is just a reference. Duration can vary, and not every cycle has to last exactly the same amount of time.

In general, we can divide it into four phases:

1. Menstrual phase
2. Follicular phase
3. Ovulation
4. Luteal phase

Each one is marked by different hormonal changes and can be accompanied by various physical and emotional sensations.

A healthy diet as a starting point

Before talking about specific nutrients, there is one recommendation we can apply throughout the entire cycle: opt for a varied and balanced diet.

A good foundation can include:

• A variety of fruits and vegetables.
• Whole grains.
• Legumes.
• Quality proteins.
• Nuts and seeds.
• Extra virgin olive oil.
• Fish, especially oily fish.
• Adequate hydration.

It is also important to listen to your body and maintain a regular exercise routine, adjusting the intensity to how you feel at any given moment.

Menstrual phase: watch your iron intake and listen to your body

The menstrual phase begins on the first day of bleeding and usually coincides with relatively low levels of estrogen and progesterone.

During these days, some women may experience fatigue, cramps, breast tenderness, or mood swings. Not all women experience the same symptoms or with the same intensity.

From a nutritional standpoint, one important aspect is to pay attention to iron, especially if you have heavy periods.

Iron-rich foods

We can find iron in foods such as:

• Lean meat.
• Fish.
• Eggs.
• Lentils and other legumes.
• Spinach and other leafy green vegetables.
• Clams and other mollusks.

Additionally, combining plant-based iron-rich foods with foods rich in vitamin C, such as bell peppers, kiwi, or citrus fruits, can improve the absorption of plant-based iron.

Magnesium, omega-3, and hydration

Magnesium is present in foods such as nuts, seeds, and cocoa, while omega-3 is found especially in oily fish such as sardines or salmon.

Staying hydrated is also key, and if you feel bloated, you can relieve it by moderating your intake of foods high in salt.

Follicular phase: more energy and recovery

The follicular phase begins with menstruation and continues until ovulation. During this stage, estrogen levels begin to rise progressively.

Many women notice an improvement in their mood and energy levelsduring this phase, although the experience is individual.

Therefore, it can be a good time to take advantage of that feeling of energy to perform more demanding workouts, such as strength training, always keeping in mind how you are feeling.

What to eat during the follicular phase?

A combination of proteins and complex carbohydrates can help you maintain good energy availability.

Some options are:

• Oats.
• Quinoa.
• Brown rice.
• Legumes.
• Eggs.
• Fish.
• Plain yogurt.
• Fruits and vegetables.

Additionally, including fruits and vegetables of different colors increases the variety of vitamins, minerals, and antioxidant compounds in your diet.

Fiber and gut health

Fiber is another important component of a healthy diet. It is found in fruits, vegetables, legumes, whole grains, nuts, and seeds.

You can also incorporate fermented foods, such as yogurt or kefir, into a varied diet.

Rather than looking for "miracle" foods to regulate hormones, the goal should be to build a diet that provides enough energy and nutrients throughout the entire cycle.

Ovulation: nutrients for a complete diet

The ovulation phase usually occurs around the middle of the cycle, although the exact timing can vary.

During this phase, there is an increase in estrogen and a slight rise in other hormones, including testosterone. In some cases, you may even feel a certain energy boost.

Zinc and vitamin B6

Zinc and vitamin B6 are essential micronutrients that play a role in numerous bodily processes.

You can get zinc from foods such as:

• Pumpkin seeds.
• Legumes.
• Nuts.
• Meat and fish.

Vitamin B6 is found in foods such as fish, meat, eggs, legumes, and certain nuts.

Antioxidants and healthy fats

A diet rich in fruits and vegetables provides numerous antioxidant compounds.

Blueberries and other berries, colorful vegetables, olive oil, nuts, and seeds are excellent choices for adding variety to your diet.

Omega-3 can also be part of a balanced diet. You can find it in oily fish like sardines, mackerel, or salmon, as well as in certain nuts and seeds.

And remember: fats are not the enemy. They are an essential nutrient that plays a role in numerous bodily functions.

Luteal phase: appetite, cravings, and PMS

After ovulation, the luteal phasebegins, during which progesterone levels rise. If pregnancy does not occur, hormone levels drop toward the end of this phase and a new menstrual cycle begins.

This is also the time when some women experience the symptoms of premenstrual syndrome (PMS)more intensely.

Among the most common are:

• Increased appetite.
• Cravings.
• Fatigue.
• Mood swings.
• Bloating.
• Fluid retention.

How to manage your diet during PMS

During this phase, it is helpful to maintain a regular and sufficient diet, avoiding excessive restrictions that could increase feelings of hunger or cravings.

Complex carbohydrates provide sustained energy, with options such as:

• Oats.
• Potatoes and sweet potatoes.
• Brown rice.
• Whole grain bread.
• Legumes.
• Fruit.

You can also find magnesium and vitamin B6 in foods like almonds, seeds, oats, bananas, and leafy green vegetables.

Should you eat differently during each phase of your menstrual cycle?

The short answer is: not necessarily.

It is important to be aware of the changes that occur throughout your cycle and observe how they affect your energy, hunger, or training, but it is not essential to establish a completely different diet for each phase.

The most important thing is to maintain a balanced diet throughout the month and learn to identify your own needs.

Listening to your body is also part of training

Understanding our menstrual cycle helps us better understand our bodies.

There will be months when you have a lot of energy and others when you need to slow down. There will be workouts where you want to give it your all and others where your body asks you to recover. And both are perfectly fine.

Eating well, staying hydrated, resting, and adapting your training to your needs are also part of your well-being.

Because knowing your body doesn't mean trying to control it constantly. It means learning to listen to it and giving it what it needs at any given moment.

Content developed in collaboration with IMDEA Nutrition. Nutritional needs are individual and may vary depending on age, physical activity, cycle characteristics, and personal situation. In the event of intense symptoms, very heavy periods, or specific nutritional needs, consult a healthcare or nutrition professional.