Diet plays a significant role in how women experience their menstrual cycle. Here's how you can support her through nutrition during each phase.

Menstruation Phase

Focus on: Iron-rich foods to replenish what's lost during bleeding.

  • Leafy greens (spinach, kale)
  • Lean red meat or legumes
  • Dark chocolate (a mood-booster too!)
  • Warm, comforting soups

Follicular Phase

Focus on: Fresh, vibrant foods that match rising energy levels.

  • Fresh fruits and vegetables
  • Lean proteins
  • Fermented foods for gut health
  • Light, energizing meals

Ovulation Phase

Focus on: Antioxidant-rich foods and lighter meals.

  • Raw vegetables and salads
  • Fruits high in antioxidants (berries)
  • Fiber-rich foods
  • Plenty of water

Luteal Phase

Focus on: Foods that help with bloating and mood stability.

  • Complex carbohydrates (sweet potatoes, quinoa)
  • Magnesium-rich foods (nuts, seeds, dark chocolate)
  • Foods high in B vitamins
  • Reduce salt, caffeine, and sugar

General Tips

  • Stay hydrated throughout the cycle
  • Limit processed foods
  • Consider omega-3 fatty acids for inflammation
  • Herbal teas can be soothing (chamomile, ginger)

Your Role

You don't need to become a nutrition expert - simply being aware and occasionally surprising her with cycle-appropriate snacks or meals shows you care.