Cracking the Cycle: The Ultimate Guide to Nourishing Your Body Throughout Your Menstrual Cycle


At Soul Fresh, we recognize the importance of creating content centered around women’s bodies and promoting a healthy lifestyle that prioritizes nourishing foods to balance hormones naturally. In a world designed for men, we strive to cultivate a community of women who understand the significance of eating well for optimal hormonal health. 

As women, we understand how challenging it can be to navigate through the menstrual cycle. It can often feel like a rollercoaster ride with unpredictable physical and emotional symptoms. We recognize the importance of supporting women’s health by providing education on how to eat for each menstrual cycle phase, that’s why we’ve created the ultimate eating guide for each menstrual phase. 

Menstrual Phase

During the menstrual phase, it’s crucial to pay attention to foods that provide the essential nutrients your body needs. Iron is particularly important during this phase to help replace the blood lost during menstruation. Magnesium and vitamins B6 and B12 also play a significant role in reducing cramps, fatigue, and mood changes. So, incorporating foods like spinach, kale, red meat, poultry, seafood, beans, lentils, nuts, seeds, whole grains like quinoa and brown rice, and bananas into your diet can help alleviate these symptoms.

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We recommend our Soul Fresh Post Work Out Green Juice 

Follicular Phase (days 1-14)

In the follicular phase (days 1-14), women’s estrogen levels increase as their bodies prepare to release an egg. Omega-3 fatty acids and antioxidants can help support hormone balance and reduce inflammation. So, foods like fatty fish such as salmon and mackerel, avocado, berries, cherries, and cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts can be excellent choices.

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We recommend our Soul Fresh Avo & Tomato Toast  

Ovulatory phase (days 14-16)

In the ovulatory phase, women’s bodies release an egg, and progesterone levels increase. Foods rich in vitamin C and zinc can help support egg health and boost fertility. Citrus fruits like oranges and grapefruits, berries, kiwi, bell peppers, tomatoes, and pumpkin seeds are excellent sources of these nutrients.

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We recommend our Soul Fresh Banana Kiwi parfait  

Luteal phase (days 17-28)

Finally, during the luteal phase , women’s bodies prepare for menstruation, and progesterone levels continue to rise. This is when complex carbohydrates and magnesium-rich foods come into play, as they can help reduce mood swings and PMS symptoms. Whole grains like oatmeal and brown rice, sweet potatoes, leafy greens like spinach and kale, nuts and seeds (especially almonds and cashews), and dark chocolate (in moderation) are some excellent options.

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We recommend our Soul Fresh Savory Toast  

Remember, staying hydrated throughout the menstrual cycle is crucial, and it’s important to limit alcohol and caffeine intake, as they can exacerbate PMS symptoms. By understanding how to eat for each menstrual phase, you can help balance your hormones naturally and support your overall health and wellbeing.By adopting a nutrient-dense diet that changes with each menstrual phase, women can help alleviate symptoms and promote optimal health throughout their cycle.