Have you noticed that your body wants different things depending on where you are in your menstrual cycle? One week you crave fresh and light food, the next you just long for something warm and filling. Something comforting. And you know what? It’s no coincidence.
Because the menstrual cycle affects your body’s metabolism, blood sugar, stress system, and even nutritional needs. Adjusting how you eat during the different phases can help you feel a bit more balanced, both physically and emotionally. And it doesn’t have to be complicated. It’s not about rules, but about giving your body the right kind of support at the right time.
Here’s a simple guide on how you can adjust your food according to what your body needs. And for those who want to try, we’ve written a couple of nutritious and tasty recipes for each phase.
Menstrual phase – warmth, minerals, and simplicity
During menstruation, hormones are at their lowest and the body focuses on letting go and cleansing. Many experience a drop in energy, a more sensitive stomach, and an increased need to rest. It’s a good time for you to choose foods that are easy to digest and rich in minerals like iron and magnesium.
What the body often needs:
- Warming stews, slow-cooked dishes, and soups
- Root vegetables, seaweed, sesame seeds, and miso broth
- Iron-rich plant-based foods like nettle, spirulina, nutritional yeast, and legumes
- Soft fats from avocado, tahini, or nuts
A good start to the day: Creamy porridge with sesame, tahini, and banana
You need:
- 1 dl rolled oats
- 2 dl oat milk or other plant milk
- 1 tsp sesame seeds
- 1/2 tsk cinnamon
- 1 banana, sliced
- 1 tsp tahini
- Optional pinch of sea salt
Cook oats in plant milk until the porridge is creamy. Stir in cinnamon and sesame seeds. Top with banana slices, tahini, and optionally a little extra sesame seeds.
Warming dinner: Lentil soup with root vegetables, miso, and nori
You need:
- 1/2 yellow onion
- 1 garlic clove
- 1 carrot
- 1 parsnip
- 1 dl red lentils
- 5 dl water
- 1 tbsp miso paste
- 1 sheet of nori (or sesame seeds)
Sauté onion and garlic in a little oil. Add chopped root vegetables and rinsed lentils. Pour in water, let simmer for 20 minutes. Stir in miso at the end (do not boil). Top with nori cut into strips or sesame seeds.
Follicular phase – color, lightness, and rebuilding
Now estrogen is rising in your body and it’s starting to rebuild itself. Hopefully, you feel a bit clearer in your mind, more energetic, and excited to try new things (both in life and on your plate). This is a good time to give your body more raw, colorful, and chlorophyll-rich foods that help with rebuilding.
What might be helpful right now:
- Green leaves, sprouts, berries, tofu, and legumes
- Fermented like kimchi, sauerkraut, or miso
- Lactic acid bacteria and foods that support the gut flora
- Chlorophyll-rich powders like wheatgrass or spirulina
Colorful breakfast: Green smoothie bowl with spirulina and berries
You need:
- 1 banana
- 1 dl frozen blueberries
- 1/2 avocado
- 1 dl oat milk
- 1 tsp spirulina powder or wheatgrass
- 1 tbsp sunflower seeds
- Topping: coconut flakes, berries, granola
Blend everything to a thick, creamy consistency. Top with what you like. Spirulina adds extra chlorophyll, berries and avocado provide both lovely creaminess and antioxidants.
Fermented for the evening: Kimchi salad with tofu and sunflower seeds
You need:
- 1 handful white cabbage, thinly sliced
- 1/2 dl kimchi
- 1 handful spinach leaves
- 100 g tofu (preferably marinated)
- 1/2 dl sliced strawberries (or other berries)
- 1 tbsp sunflower seeds
- Dressing: 1 tsp sesame oil, 1 tsp rice vinegar, 1/2 tsp maple syrup
Massage the cabbage with a little salt until it softens. Mix with the other ingredients. Drizzle with the dressing. The salad is rich in fermented foods, protein, and color – what the body often craves now.
Find a flow in your training that suits the follicular phase:
Ovulation – liver-friendly, light, and stabilizing
Around ovulation is when hormone levels peak. Do you feel stronger and more expressive than usual? Many women experience the same, along with increased sensitivity after ovulation has occurred.
Your body is most open and receptive during this period and benefits from food that supports the liver, keeps blood sugar stable, and breaks down excess hormones.
A phase where the body often wants a bit more of this:
- Cabbage, broccoli, carrots, flaxseeds, and green leaves
- Avocado, turmeric, lemon, and olive oil
- Balance between protein, fat, and fiber
- Hydrating food and plenty of water
Stable, dreamy breakfast: Overnight oats with blueberries, flaxseeds, and lemon
You need:
- 1 dl rolled oats
- 2 dl oat milk
- 1/2 banana, mashed
- 1/2 dl blueberries
- 1 tbsp flaxseeds
- 1/2 tsp grated lemon zest
- Topping: pumpkin seeds, a little honey
Mix everything in a jar the night before. In the morning, top with seeds and a few extra blueberries. A fresh and fiber-rich breakfast that keeps you full for a long time.
Supportive and colorful lunch: Salad with quinoa, kale, carrot, and avocado
You need:
- 1 dl cooked and cooled quinoa
- 1 handful kale
- 1 grated carrot
- 1/2 avocado
- 1/2 dl blueberries or pomegranate
- 1 tsp flaxseeds
- Dressing: lemon, olive oil, mustard, honey
Massage the kale soft with a little olive oil. Mix all the ingredients and drizzle with the dressing. The salad is light, liver-friendly, and rich in nutrients that help the body manage hormonal fluctuations.
The luteal phase – satiety, calm nervous system, and stable blood sugar
After ovulation, estrogen drops and progesterone takes over. For some, an inner calm sets in. For others, sensitivity increases, both physically and mentally. Many experience a stronger craving for carbohydrates, which may be the body’s way of trying to soothe the nervous system. You can help your body by eating enough and choosing carbohydrates that provide good nutrition.
This is usually what the body appreciates during this phase:
- Oven-roasted sweet potato, root vegetables, quinoa, mung beans
- Coconut milk, almond butter, oats
- B6, magnesium, and adaptogenic herbs like ashwagandha
- Soft, warm, and comforting food that doesn’t demand much from digestion
A grounding morning moment: Chia pudding with oat milk, raspberries, and almond butter
You need:
- 3 tbsp chia seeds
- 2 dl oat milk
- 1/2 tsp vanilla powder
- 1/2 dl freeze-dried raspberries
- 1 tsp almond butter
- Topping: pumpkin seeds or coconut flakes
Mix chia seeds, oat milk, and vanilla. Let sit overnight. Top with raspberries, almond butter, and something crunchy. A filling breakfast that’s gentle on your nervous system.
Simple flavor explosion: Oven-roasted sweet potato with hummus and green herbs
You need:
- 1 medium sweet potato
- 1 dl hummus (preferably with lemon or garlic)
- 1 tbsp pumpkin seeds
- Fresh parsley, mint, or coriander
- Olive oil and lemon for serving
Cut the sweet potato into halves or slices. Roast in the oven until soft and slightly crispy on the edges. Top with hummus, seeds, and fresh herbs.
The cycle is about to start again:
→ PMS and menstrual cramps – Tips that can naturally relieve
Choose what feels good for you
Remember, you don’t need to do everything “right” or follow every phase exactly to eat in tune with your cycle. The best thing you can do for yourself is simply to try to understand your body a little better. Not to set complicated rules for yourself about what you should eat.
You might start adding something new and exciting to your plate and feel the difference. Or suddenly understand why you always crave sweet potatoes the week before your period. That’s exactly the point. And it goes a long way.
