Nutrition during the various cycle phases

Nutrition has a huge impact on the cycle and vice versa. This is because, depending on the phase of the cycle, the body has different needs. The right choice of food can have a positive influence on hormonal balance.

Menstruation phase

Abdominal pain, back pain, fatigue: every month, many women experience certain symptoms shortly before and during the first days of their period. The healthy balance of hormones becomes unbalanced. The reason for this is the shedding of the uterine lining and the hormone progesterone being at its lowest level.


  • Unsaturated fats: olive, linseed, walnut, and peanut oil, almonds, walnuts, avocado, chia seeds

  • Vitamin A: carrots, pumpkin, sweet potatoes

  • Iron: millet, quinoa, wholewheat pasta, spinach, dried peaches, apricots, figs, basil, beet

  • Vitamin C: cold-pressed juices combined with iron-rich foods

  • Magnesium: white beans, lentils, and peas

  • Vitamin B6: green vegetables, nuts, pulses, bananas

  • Fish & poultry: salmon, chicken

  • Tea: chamomile, ginger, and herbal tea

  • Water: at least two to three liters


  • Caffeine

  • Sugar

  • Salt

  • Alcohol

  • Saturated fatty acids

  • Dairy products

Follicular phase

In the second phase, the follicles in the ovaries mature. The body prepares itself for a potential pregnancy. A good time for a detox day or the start of a diet. Lots of protein, vegetables, and cereal products are beneficial at this stage.


  • Vegetables: broccoli, rhubarb, zucchini, artichokes, avocado, sauerkraut, kimchi

  • Fruit: grapefruit, oranges, lemons, pomegranate, cherries, lychees, plums

  • Cereals: oats, rye, wheat, barley

  • Pulses: black-eyed peas, lentils, lima beans, split peas

  • Nuts: Brazil nuts, cashews

  • Meat: chicken

  • Fish: crab

  • Other: eggs, vinegar, pickles, cinnamon


  • Sugar

  • White flour products

  • Sausages

  • Dairy products in excess

Ovulation phase

The high level of estrogen effectuates the release of the luteinizing hormone (LH), which, in turn, triggers ovulation. The follicle bursts open and releases the egg cell, which is transported from the ovary to the fallopian tube and pushed toward the uterus. Ovulation takes place around twelve to 16 days before the start of your next period. A diet high in fiber with plenty of antioxidants is beneficial for the body at this stage.


  • Vegetables: asparagus, bell peppers, spinach, tomatoes, eggplant, chives, cabbage, broccoli

  • Fruit: apricots, coconut, raspberries, strawberries, figs, melons

  • Cereals: corn, quinoa

  • Pulses: red lentils

  • Nuts: almonds, pecan nuts, pistachios

  • Meat: lamb

  • Fish: salmon, tuna


  • White flour products

  • Dairy products, alcohol, coffee, chocolate in excess

Luteal phase

The end of the ovulation phase manifests itself through a change in eating habits in many women. Energy levels drop, causing appetite to increase. Cravings for certain types of food is a typical sign of the premenstrual period. The luteal phase is vital for the nidation of the fertilized egg cell. That is why it should last for at least twelve days. It ends with menstruation if fertilization doesn’t take place.


  • Magnesium: peas, lima beans, soybeans

  • Vitamin B6: walnuts, white beans, chickpeas, lentils, soybeans, bananas

  • Vitamin E: raspberries, savoy cabbage, tomato salad, peanuts, almonds, sunflower oil


  • Alcohol

  • Sugar

  • Salt

  • Large portions