I have always struggled with an irregular menstrual cycle but have never actually done anything to counteract it. I have struggled with hormone imbalances, irregular periods, and ovarian cysts (I’ve even suspected PCOS). Of course, over the years, I have been prescribed birth control, which was an utter disaster, and I have even been diagnosed with hormonal acne. The problems kept piling up, but no doctor ever educated me on what was normal and what wasn’t.

No one ever told me about my cycle or what happens during it. I honestly didn’t even know there were four menstrual cycle phases until the ripe age of 30. I never really understood my hormones or what an imbalance meant. Doctors only had one thing in mind – prescriptions. So, of course, until I started researching the topic independently, I was left to suffer.

That suffering has minimized over the years as I’ve grown to care for my health more, but I’ve missed some steps in my natural health journey that I’m ready to tackle – hormone balancing. I hope to incorporate what I’ve learned while researching each menstrual phase with seed cycling. Before we get into what to eat (and not) for each menstrual phase, let me briefly explain what a menstrual cycle is; then, we’ll get into each phase.

A menstrual cycle lasts between 23 and 35 days and includes four phases: menstruation, follicular, ovulatory, and luteal (1). Each of these phases plays a specific role in a woman’s body, and believe it or not, there are foods you can eat to support your body and overall health.

Menstruation Phase

The menstruation phase is actually the beginning of the follicular phase. This phase begins a women’s cycle and typically lasts 1 to 5 days. During this phase, the lining of the uterus (endometrium) is thick with fluids and nutrients designed to nourish an embryo. If an egg hasn’t been fertilized, it sheds, causing bleeding, often called menstruation or a period. Estrogen and progesterone are low at this point of a woman’s cycle (2).

During the menstruation phase, it’s best to avoid or limit fatty foods, alcohol, caffeine, and salty foods, as these will increase inflammation in the body, which causes menstrual cramps and premenstrual syndrome or PMS (3). Instead, incorporate anti-inflammatory foods and herbs that boost estrogen and progesterone. Some foods and herbs to incorporate during the menstruation phase are:

• Alfalfa (4)
• Berries (5)
• Broccoli (6)
• Cinnamon (7) — Check out my cinnamon herbal profile
• Dark chocolate (8)
• Flaxseeds (9)
• Garlic (10) — Check out my garlic herbal profile
• Licorice root (11)
• Peaches (12)
• Schisandra (13)
• Wheat bran (14)

During the menstruation phase, premenstrual syndrome (PMS) symptoms like cramps may occur, and magnesium supplementation can help (15). I highly recommend a topical magnesium supplement like magnesium lotion (recipe coming soon). Another great option is MaryRuth’s Organic Women’s Wellness & Menstrual Support, which uses the natural power of raspberry leaf, stinging nettle leaf, eleuthero root, alfalfa leaf, licorice root, and other herbs to support the menstrual cycle and the body’s homeostasis.

Follicular Phase

The follicular phase typically occurs from days 6 to 14 of a woman’s cycle. Since the menstruation phase is a part of the follicular phase, it technically occurs for about 14 days, making it the longest phase of the menstrual cycle. The follicular phase can range from 14 to 21 days, and the length of the follicular phase may vary at different stages of life.

During the follicular phase, after the menstruation phase, fluid-filled sacs in the ovaries, called follicles, house around 11 to 20 immature eggs. As the eggs develop, only the biggest, healthiest, and most dominant follicle matures completely. As the dominant follicle matures, so does the egg inside that will eventually be released during the body’s next phase. As the dominant follicle matures, it releases more estrogen and progesterone, helping to replenish what was lost during menstruation (16).

Just like during the menstruation phase, it’s best to avoid inflammatory foods during the follicular phase. During this phase, instead of boosting estrogen, try incorporating foods that metabolize estrogen to ensure an overproduction of estrogen (or estrogen dominance) doesn’t occur (17). Focus on fiber-rich foods and cruciferous vegetables, which are vegetables of the Brassicaceae or Cruciferae family (18). Some foods and herbs to incorporate during the follicular phase are:

• Arugula (19)
• Broccoli (19)
• Brussels sprouts (19)
• Burdock (20) – check out my burdock herbal profile
• Cabbage (19)
• Cauliflower (19)
• Dandelion (21) – check out my dandelion herbal profile
• Kale (19)
• Raspberry leaf (22)

This phase is a great time to add sprouted and fermented foods like broccoli sprouts, kimchi, and sauerkraut. Additionally, vitamin D is crucial to estrogen regulation (23). I recommend soaking up the sunlight or a plant-based vitamin D supplement like MaryRuth’s Vegan Vitamin D3+D2 Spray or Garden of Life’s Vegan D3 Spray.

Ovulatory Phase

The ovulatory phase of a woman’s cycle typically occurs on day 14 (but can start anywhere from day 13 to 15) of the menstrual cycle. During the ovulatory phase, the ovary releases an egg (ovum). Once an egg leaves the ovary, it travels down the fallopian tube, where it waits to be fertilized by sperm. The egg only survives 12 to 24 hours after ovulation. During the ovulatory phase, estrogen ​​rises to peak levels; testosterone and progesterone levels also increase, making this phase the most fertile time of a woman’s cycle. If sperm doesn’t fertilize the egg, the body reabsorbs it, and the luteal phase starts (24).

With estrogen at an all-time high, eating foods that support the liver is crucial during this phase. Focus on anti-inflammatory foods like whole fruits, vegetables, and nuts. They pack incredible health benefits, including anti-aging and antioxidant properties that protect from environmental toxins, which are known to impact hormones (25). Some foods and herbs to incorporate during the ovulatory phase are:

• Astragalus (26) — Check out my astragalus herbal profile
• Beets (27)
• Blueberries (28)
• Cranberries (29)
• Ginger (30) – Check out my ginger herbal profile
• Grapefruit (31)
• Grapes (32)
• Nuts (33)
• Peppermint (34) – Check out my peppermint herbal profile
• Turmeric (35) – Check out my turmeric herbal profile

I recommend using Gaia Herbs’ Liver Cleanse or Ancient Nutrition’s Liver Cleanse during ovulation. Both options are ideal for supporting and detoxing the liver during this menstrual cycle phase.

Luteal Phase

The luteal phase starts on day 15 of a woman’s cycle. During the luteal phase, hormone levels start high as the body prepares the uterus for pregnancy by thickening the uterine lining. If the egg isn’t fertilized, hormone levels decrease as the body prepares for the menstruation phase again, typically on day 28 of a woman’s cycle. The average length of the luteal phase is between 12 and 14 days, but anything between 10 and 17 days is considered normal (36).

During the luteal phase, estrogen and progesterone both surge and then wane, so it’s best to avoid alcohol, carbonated drinks, artificial sweeteners, red meat, dairy, and added salt. Instead, focus on magnesium-rich foods that produce serotonin to fight fatigue and low libido. Some foods and herbs you can incorporate during the luteal phase are:

• Bananas (37)
• Basil (38) – Check out my basil herbal profile
• Fennel seed (39) – Check out my fennel herbal profile
• Passionfruit (37)
• Pineapples (37)
• Nettle (37) – Check out my nettle herbal profile
• Sage (40)
• Spinach (37)
• Strawberry (37)

Every phase of a woman’s menstrual cycle plays a crucial role in her overall health. It’s important to ensure proper nutrition and that the body’s needs are being met during each phase.

How to Join The Holistic Hipppie Community & Connect