Menstrual Cycle Nutrition

Follicular phase: 

Focus on light, fresh and vibrant foods (& lots of avocado!) to feel energized. Think fermented veggies & sauerkraut, salads with lightly steamed or sautéed veggies, green lentils, sprouted nuts and seeds, citrus fruits, vinegar based dressings, olives, cashew butter, ground flax oatmeal, dairy-free yogurt, etc.

Ovulatory phase:

Fill up on light, fiber-filled foods. Especially raw veggies (when appropriate) or lightly steamed veggies (like asparagus, brussels sprouts etc). You naturally will have more energy during this phase, so easy on the carbs! Focus on lighter grains like quinoa, amaranth, red lentils and corn. Plenty of sunflower seeds, sesame seeds sprinkled on salads (and tahini!), figs, coconut, apricot, persimmons, raspberries and strawberries! If you want a fresh veggie juice, now is the time! In the blender (or juicer) add spinach, dandelion greens, celery, cucumber, apple, lemon and ginger.


Luteal phase:

Foods rich in B-vitamins, calcium, magnesium and fiber – all to help curb sugar cravings. Complex carbohydrates help prevent mood swings! Focus on brown rice, roasted or baked vegetables like cauliflower, parsnip, and radishes with onion and garlic. Lots of baked sweet potatoes and roasted squash. Fiber-rich apples (with sunflower seed butter!), pears, peaches, dates and raisins. Add fresh mint and spirulina to smoothies, drink peppermint tea and at night



Focus on low-glycemic, water-rich fruits and veggies, since your body is doing lots of internal work like eliminating the lining of your uterus!! It’s important to re-mineralize and restore the blood and kidneys with sea veggies and foods rich in iron and zinc. Think kidney beans, kale, kelp, mushrooms and beets (cook with sea salt!). Use cooking methods that feel good to you during this time, like warming and comforting miso soups, stir frys with liquid aminos and water chestnuts, brown rice and seaweed sushi rolls, etc. Smoothies with dark berries, kale and flax too!

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Katie Jackson

Appleton, WI 54913

Tel: 920-257-9964