Eating for Your Cycle

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Have you ever noticed that you could be eating the exact same foods as your partner and he thrives, but you end up feeling bloated or gaining weight? Or have you just noticed that throughout the month your weight seems to go up and down like a yo-yo? Let me tell you that you’re not alone. These fluctuations are likely down to the stage of your cycle that you’re at. Interestingly our 28-day infradian rhythm requires different foods for us to thrive.

Follicular Phase (Days 6-10)

During the Follicular Phase of your cycle all of your beautiful hormones begin to rise. This is the most beneficial time to support the main event of your cycle… ovulation. Phytoestrogens have a similar structure to oestrogen and may act in a similar way within the body, either by increasing its activity when it is deficient or competing with oestrogen in cases where there is too much. Phytoestrogen-rich foods include: flax seeds, oats, non-gmo tofu, sesame seeds, mung beans. Pre and probiotic foods are also beneficial during this phase for those wanting to fall pregnant, to prime the good guys in the microbiome. Include, sauerkraut, kimchi, leek, onion, pumpkin skin, kefir.

Think: Steamed veggies, seed-boosted soaked oats, adequate protein, pre/probiotic.

Ovulatory Phase (Days 11-18)

During the Ovulatory Phase the surge in hormones which promote ovulation cause a change in basal body temperature. According to Traditional Chinese Medicine, this is a hot phase of our cycle. This is also a time when we have ample energy but are not burning as many calories as we do in the Luteal Phase. This is the best time to enjoy lighter and cooler foods, and to help the body eliminate any excess oestrogen. Foods to enjoy include, salads, cruciferous vegetables (leafy greens, broccoli, brussel sprouts, cabbage, bok choy, rocket), capsicum, berries, cucumbers, quinoa, smoothies.

Think: Fresh, cool, raw snacks, colourful, light.

Luteal Phase (Days 19-28)

During the Luteal Phase you are naturally burning more calories and your body needs to be supported accordingly. Complex carbohydrates are important during this phase to prevent premenstrual cravings and mood fluctuations, including sweet potato, pumpkin, brown rice, legumes, oats. It is also important to continue to support the liver with elimination of excess oestrogen and provide the body with vitamins and minerals to prevent premenstrual symptoms. Include foods such as leafy greens, cacao, apples, dates, peach, pear, sesame seeds, sunflower seeds, turkey, cinnamon.

Think: Baked, slightly warming, mood boosting, hearty.

Menstrual Phase (Days 1-5)

During this phase of your cycle your body is at its coolest energetically and your hormones have dipped from all the work they have done to prepare for potential implantation, many women also may experience sluggish digestion. Ensure adequate protein at every meal to help support your hormones for the start of your next cycle. Focus on slow cooked and easy to digest foods such as soups and stews combined with some complex carbs (buckwheat, brown rice, legumes) to help support digestion and reduce incidence of sluggish bowels. It is also an important time to experiment with nutrient dense foods to help replenish what is lost during your bleed, such as beetroot, dark leafy greens, liver pate, nettle tea, nori, berries.

Think: Easy to digest, antioxidant rich, nutrient dense, warming.

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The wonderful thing about tuning in to your cycle with food is that you will never get bored. Eating for your cycle is not about restriction, it is about supporting your hormones. The ebb and flow of your cycle may also help you to understand why a restrictive diet is not going to work for you.