What to Eat During Your Cycle: Follicular vs Luteal Phase
Your hormones are working around the clock — so shouldn’t your food do the same?Just like we tailor our workouts, skincare and even social lives to the seasons, syncing your nutrition to the different phases of your cycle can be a powerful way to support mood, energy, digestion and overall wellbeing.
This is your go-to guide for eating in sync with your cycle.
FOLLICULAR PHASE
When it happens: Day 1 to ovulation (typically around day 14)
Hormone snapshot: Oestrogen starts low and gradually rises
How you might feel: Energised, clear-headed, optimistic (hi, productivity!)
As oestrogen levels increase, you may notice a boost in sociability, energy and resilience — making it an ideal time to make the most of these changes. Rising oestrogen also enhances insulin sensitivity, allowing your body to process complex carbohydrates more efficiently, so it's a great opportunity to include them in your meals.
WHAT TO EAT:
Antioxidant-rich foods
Load up on colourful fruits (berries, pomegranate, citrus) and veggies to support cellular health and boost oestrogen metabolism. They're also brilliant for skin radiance.
Fermented foods
Your gut microbiome is tightly linked to hormone balance. Kefir, kimchi, sauerkraut and live yoghurt can help optimise digestion and keep bloating at bay.
Cruciferous veggies
Broccoli, cauliflower, cabbage and rocket contain compounds that help the liver break down excess oestrogen and support healthy detoxification.
Complex carbs
Oats, quinoa, buckwheat and brown rice support steady energy levels – without the spikes and crashes that lead to mid-afternoon slumps.
Lean protein
Eggs, fish, chicken and tofu give your body the amino acids it needs to build healthy hormones and keep blood sugar stable.
LUTEAL PHASE
When it happens: Post-ovulation to the start of your period (around day 14 to 28) Hormone snapshot: Oestrogen dips, progesterone rises
How you might feel: More inward, sensitive, possibly bloated or craving comfort foods
As progesterone works to prepare your body for a possible pregnancy, you may notice an increase in hunger along with greater sensitivity to blood sugar fluctuations, mood changes and inflammation. Providing your body with targeted nutrients during this time can help ease these symptoms. With oestrogen levels declining, insulin becomes less responsive, so it's best to reduce carbohydrate intake and instead focus on high-quality fats as your main source of energy.
WHAT TO EAT:
Magnesium-rich foods
Dark leafy greens, nuts, seeds and dark chocolate can help soothe cramps, calm the nervous system and ease PMS symptoms.
Protein & healthy fats
This is the phase to double down on protein (salmon, chicken, beans, eggs) and add avocado, olive oil or tahini to your meals. They stablise energy levels, reduce cravings and help with progesterone production.
Zinc & B6 heroes
Pumpkin seeds, chickpeas and wholegrains are rich in these key nutrients that help ease irritability and support mood regulation.
Herbal support
Turmeric, ginger and cinnamon are natural anti-inflammatories and hormone balancers – consider taking them via teas and/or adding them into your cooking.
Cruciferous veggies
Broccoli, cauliflower, cabbage and rocket contain compounds that help the liver break down excess oestrogen and support healthy detoxification.
WHAT TO TAKE:
Deep Detox – A great year-round staple, this formula blends milk thistle, artichoke leaf and turmeric extracts with Choline, Alpha-Lipoic Acid and L-Glycine to support the body’s natural detoxification processes and promote healthy hormone balance.
Digest + Debloat – When you need a little help in the digestive department, look no further than this tincture. It helps the body produce the enzymes it needs to digest food properly and is best taken 10 minutes before a meal.
Enhanced Nootropics – For anyone who experiences a drop in mood, this can be a real game-changer. It can be used consistently or taken as needed. The formula combines B Vitamins to support energy and hormone synthesis, Ashwagandha to enhance stress resilience and 5-HTP to help boost serotonin levels — which naturally decline as oestrogen decreases.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
