Eating for your menstrual cycle
Your hormones shift all month long and so should your food! Eating in sync with your cycle can help balance energy, mood, metabolism and cravings so you’re working with your body, rather than against it.
If you’ve ever wondered how a Nutritionist might guide you through your monthly cycle, this is a great place to start. At Body Place, we support women’s health in Moonee Ponds and beyond with practical, evidence-based strategies like hormone balancing nutrition.
Here’s a phase by phase guide to nourishing yourself throughout your cycle:
Menstrual Phase (Days 1–6)
Energy is naturally lower as estrogen and progesterone dip. This is your body’s time to rest and repair, so think comfort, warmth and easy to digest foods.
Focus on replenishing nutrients like iron, vitamin C and magnesium:
Iron: dark leafy greens, legumes, eggs, prunes, red meat
Vitamin C: citrus fruits, strawberries, capsicum, kiwi
Magnesium: almonds, pumpkin seeds, tofu, dark chocolate, wholegrains
Our Moonee Ponds based Nutritionist recommends iron rich meals at this stage to reduce fatigue and support recovery.
Follicular Phase (Days 7–13)
As estrogen rises, you’ll likely feel more energetic, motivated and focused. Support this surge with fibre and antioxidant-rich foods to fuel gut health and hormone metabolism.
Probiotics: yogurt, kefir, kimchi, miso
Hormone Support: flaxseeds, tofu, broccoli, kale, pumpkin seeds
This is the ideal time to experiment with fresh foods and new recipes. At Body Place, our Nutritionist in Moonee Ponds uses these principles of cycle sync nutrition to support clients looking to boost focus and metabolism.
Ovulatory Phase (Days 14–17)
This is the high-energy, social and strong part of your cycle. With estrogen peaking, it’s a good time to support your liver’s natural detox pathways.
Liver Support: turmeric, beetroot, cruciferous veggies
Detox Support: broccoli, brussels sprouts, cabbage, quinoa, berries, avocado
Our Nutrition service in Moonee Ponds may recommend focusing on these foods to support hormone metabolism during ovulation, particularly for clients navigating PMS, PCOS or other women’s health concerns.
Luteal Phase (Days 18–28)
Progesterone takes the lead here, often bringing calm ~ but also PMS for some. Blood sugar balance and calming nutrients become especially important.
Zinc: tofu, chickpeas, oysters
Potassium: banana, potato, beetroot
Magnesium: beans, oats, dark chocolate, seeds
Anti-inflammatory: salmon, ginger, turmeric
Clients seeking hormone balancing nutrition in Moonee Ponds often find that fine-tuning food choices in this phase can reduce PMS symptoms and improve sleep.
A Gentle Reminder
These aren’t strict rules ~ just supportive ideas to help you tune into your body. Think of it as adding in nourishing foods, not restricting yourself. Everyone’s cycle is different, so listen to your body first and foremost.
If you’re curious about how menstrual cycle nutrition in Melbourne can support your health, our team at Body Place is here to help. From cycle sync nutrition to personalised meal planning, our nutritionists and dietitians can guide you toward eating in alignment with your body’s natural rhythm.
Want tailored support? Book with our Nutritionist today and discover how cycle based eating can help balance hormones, energy and overall wellbeing.