What to eat during each stage of your menstrual cycle

India Today

08-06-2025

For centuries, women have been conditioned to put themselves last. But in the past few years, there has been a paradigm shift in the way women treat themselves and prioritise their well-being, especially when it comes to the menstrual cycle. While the length of the menstrual cycle varies from woman to woman, a regular menstrual cycle can vary from 21 to 35 days, with the average being around 29 days.advertisementEach phase comes with changes in hormone levels that can lead to fatigue, cramps, bloating, mood swings, trouble sleeping, and even changes in appetite.One way to deal with these fluctuations is through cycle syncing, a practice to align your diet, exercise, and lifestyle habits with each phase.
India Today spoke with Dr Sonu Taxak, Director & Senior IVF Consultant, Yellow Fertility to get more insights on this. Let's break down each cycle and design your diet:MENSTRUAL PHASEThis phase starts on the first day of your period and lasts around five days. During this time, estrogen and progesterone levels are at their lowest, which can lead to fatigue, low energy, and menstrual cramps. To support your body, it's essential to replenish lost iron through foods like spinach, lentils, and dates. Focus on hydration and anti-inflammatory ingredients like ginger and turmeric to soothe discomfort. FOLLICULAR PHASEadvertisementThis phase begins right after menstruation ends and continues until ovulation, spanning days 6 to 14. Nourish your body with complex carbohydrates, lean proteins, and omega-3s to support rising estrogen and follicle development.OVULATION PHASEOvulation typically occurs mid-cycle, around day 14, and lasts 24 to 36 hours. Estrogen peaks before ovulation, followed by a rise in progesterone to prepare the uterus for a possible pregnancy. Many women feel a spike in energy during this time. Support your body by incorporating nutrients like zinc, selenium, and vitamin E, which are found in pumpkin seeds, sunflower seeds, sesame seeds, eggs, and seafood.LUTEAL PHASEThis phase is the second half of the cycle, occurring after ovulation and lasting until menstruation begins. This phase generally spans days 15 to 28. If the egg isn't fertilised, progesterone and estrogen levels drop, often triggering premenstrual syndrome (PMS) symptoms such as mood swings, fatigue, irritability, and cravings. During this phase, include foods rich in magnesium, vitamin B6 and fibre in your diet. You can also eat dark chocolate, bananas, and whole grains. The female body is dynamic and beautiful. When it comes to food, syncing your nutrition during each phase of your menstrual cycle will support your body and overall well-being.advertisementDr Suneet Kaur Malhotra, Associate Director, Obstetrics & Gynaecology, Max Super Speciality Hospital told us more on this.Keeping your diet healthy and balanced throughout the menstrual cycle is essential to maintaining both physical and emotional health. Every stage of the cycle introduces hormonal shifts that can affect energy levels, mood, digestion, and general sense of comfort. Altering your diet to accommodate these shifting needs can help alleviate symptoms and enhance health.At the menstrual stage (Day 1-5), when women have their periods, they tend to feel tired, crampy, bloated, and lack energy. This is mostly because of the decrease in hormone levels and blood loss.To battle all this, some foods can be highly useful:advertisementIron foods such as spinach, lentils, and tofu restore iron lost during bleeding and can enhance energy levels.Clear broths, cucumber, and watermelon can help alleviate bloating and ensure proper hydration in the body.Warm, cooked food is easier to digest and can offer relief and comfort from cramps.During the premenstrual phase, prior to the onset of the period, most women experience mood swings, cravings for food, fatigue, and water retention. These are caused by hormonal changes, specifically the fall in estrogen and progesterone levels.In order to better control these premenstrual symptoms, it's ideal to:Steer clear of excess sugar, which can make mood swings worse and trigger energy crashes.Restrict intake of caffeine and salty foods, which can lead to bloating and irritability.Drink plenty of water and eat plenty of water-dense foods to stay well-hydratedBy synchronising your diet with the body's cyclical demands, you can gain more control over menstrual symptoms and nourish your overall hormonal balance. Minor changes in diet can significantly impact the way you feel throughout the month.