How to Nourish Your Cycle With Nutrition

11 March, 2025

Supporting your hormone health requires adequate calorie intake for sustained energy, strength, and recovery. Step away from the diet culture and restriction mindset, and nourish your body with the fuel that it needs to function at its best. 

During the premenstrual phase, our basal metabolic rate — meaning the number of calories our bodies need to carry out basic functions — increases. This heightened metabolic activity is why we often experience stronger cravings during this time. Embrace these changes and work towards listening to what your body is trying to communicate. Understanding your body's signals is a process that takes time, so remember to be gentle with yourself.

Each phase brings unique hormonal shifts so by nourishing your body with a diverse range of whole foods, you can support yourself to truly thrive.

Remember, these are suggestions only. Everyone is unique, and your personal experience may also vary from month-to-month. Always listen to your body. 

Supporting Hormonal Harmony At All Phases 

Regardless of where you are in your cycle, prioritizing whole, nutrient-dense foods is key for keeping your hormones and overall health in harmony.

Look to build a balanced plate with the following nutrients: 

  • Vegetables: Aim to fill half your plate or bowl with veggies! This could be any form such as raw, steamed, roasted, stir fried, or sautéed. Fiber-rich vegetables support detoxification and help balance blood sugar levels.

  • Protein: Dedicate a quarter or a palm-sized amount of your plate or bowl to a quality protein source like eggs, fish, lentils, or lean meats. These help stabilize energy and curb cravings.

  • Carbs: The last quarter of your plate/bowl should be made up of carbohydrates. Always try to aim for wholegrains/complex carbohydrates like brown rice, spelt pasta or bread, wholegrain oats, quinoa, seeded or sourdough bread, or legumes.

  • Fats: A healthy fat source is important to include for nourishing our hormones. Include avocado, olive oil, nuts, or seeds. 

  • Fermented foods: Where possible, include foods like kimchi or yogurt to promote gut health for happy hormones.

Eating for Each Phase of Your Cycle

Follicular Phase (Days 1–14):

Your cycle’s ‘springtime’—welcome the surge of energy! Estrogen levels begin to rise, promoting mental clarity.

Foods to add in: 

  • Estrogen-building foods: Pumpkin and flax seeds, pomegranate, sprouted beans.

  • Inflammation fighters: Citrus, grapes, berries, broccoli, cauliflower, bok choy. 

  • Healthy fats + proteins: Avocado, coconut oil, grass-fed ghee.

Try our Pumpkin, Caramelized Onion & Goat’s Cheese Frittata. 

Ovulatory Phase (Mid-Cycle, Around Day 14):

Hello ‘summer ’— expect a surge of vitality and fertility. Estrogen peaks, making you feel vibrant and social.

Foods to add in: 

  • Eat for detoxification: Brussels sprouts, kale, cabbage, turnips, broccoli. 

  • Light + wholesome: Opt for quinoa, brown rice, cold-water fish. 

  • Regular meals: Maintain stable blood sugar with several smaller meals a day.

Try our Halloumi & Quinoa Salad. 

Luteal Phase (Days 15–28):

Prepare for the start of a new cycle this ‘autumn’, as energy levels taper. Progesterone rises, and your body needs more magnesium to ease PMS symptoms.

Foods to add in: 

  • Zinc + magnesium: Oysters, nuts, seeds, beans. 

  • Vitamin B6 boost: Salmon, bananas, walnuts. 

  • Balanced energy: Sweet potatoes, legumes and other low GI carbohydrates. 

  • Hydration is key: Up your water intake.

Try our ‘Marry Me’ Salmon Risoni or Banana, Date and Walnut Muffins.

Menstrual Phase (Your Period):

Time to slow down and prioritize comfort — your body’s 'winter'.

Foods to add in: 

  • Iron-rich foods: Grass-fed red meats, liver, turkey, beetroot. 

  • B vitamins for energy: Black tahini, eggs, mushrooms, dark chocolate. 

  • Vitamin C boosters: Citrus, kiwi, red capsicum. 

  • Warm meals over cold: Soothing soups or stews. Limit: Processed foods, stimulants, alcohol, refined sugars.

Try our Tomato, Capsicum & Basil Soup or Beetroot Hummus. 

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