What to Eat During Each Phase of Your Cycle
Seasonal rhythms, ancient wisdom, and food that fuels your hormones.
We often think of our menstrual cycle in weeks, or worse, just the days we bleed. But your body moves through a full, shifting hormonal rhythm every month.
And when you understand these phases and support them with the right foods, your energy, mood, and hormone balance can transform.
In both modern nutrition and Traditional Chinese Medicine (TCM), there's a deep respect for cycles, seasons, and flow. This post blends both to help you eat in harmony with your cycle and your body.
MENSTRUAL PHASE (Days 1–5)
Body focus: Releasing & resetting
TCM Season: Winter. Rest, reflection, inward energy
Key hormones: Oestrogen & progesterone at their lowest
What your body needs:
Warm, slow-cooked foods to support blood flow and comfort
Iron-rich ingredients to replenish blood loss
Mineral-rich broths to soothe and rebuild
What to eat:
Slow-cooked lamb, stews, bone broth
Beets, seaweed, dark leafy greens
Black sesame seeds, miso soup, congee
In TCM, winter is yin: inward, restorative. Rest is medicine in this phase.
FOLLICULAR PHASE (Days 6–12)
Body focus: Building, preparing to ovulate
TCM Season: Spring. Growth, creativity, rising energy
Key hormones: Oestrogen begins to rise
What your body needs:
Fresh, light foods to support oestrogen and liver detox
Prebiotic fibre to feed gut flora and improve estrogen clearance
Anti-inflammatory fats for brain and skin support
What to eat:
Eggs, salmon, avocado, flaxseeds
Fermented foods (kimchi, sauerkraut), cruciferous veg
Berries, citrus, cucumber, herbs (mint, parsley)
Spring is about new energy. This is a great time for creativity, meal prep, and introducing variety.
OVULATION PHASE (Days 13–16)
Body focus: Peak energy, fertility
TCM Season: Summer. Abundance, outward energy, connection
Key hormones: Oestrogen peaks; luteinising hormone surges
What your body needs:
Cooling foods to balance internal heat
Zinc & antioxidants to support egg health and immune function
Raw or lightly cooked meals for digestion ease
What to eat:
Fresh salads, smoothies, sprouts, berries
Grilled fish or chicken, cucumber, watermelon
Quinoa, asparagus, pumpkin seeds
In TCM, summer supports heart and joy, perfect for connecting, socialising, and celebrating your body.
LUTEAL PHASE (Days 17–28)
Body focus: Preparing for possible implantation or your period
TCM Season: Autumn. Grounding, consolidating, releasing
Key hormones: Progesterone rises, oestrogen drops
What your body needs:
Warming, grounding meals to ease mood swings and cravings
B6 & magnesium-rich foods to support progesterone
Complex carbs to stabilise blood sugar & reduce PMS
What to eat:
Sweet potato, brown rice, oats, pumpkin
Turkey, chickpeas, bananas, dark chocolate
Warm teas (chamomile, ginger), golden milk
Autumn is a time of reflection and preparing to rest. Your body needs comfort and stable energy here.
The Bigger Picture
Every phase of your cycle is a new season, and no one season is “better” than another. They each have a purpose. When you eat in alignment with them, your hormones feel supported, your symptoms lessen, and your nervous system can exhale.
This is not about perfection. It’s about partnership with your body.
Want to start syncing your food with your hormones?
Download the Cycle Reset, Hormone Starter Pack, or Seasonal Food Map in the FFH Premium Downloads section.
Your body already knows what to do. Let food support the flow.
With love and nourishment,
Kim x