A good place to start is by putting emphasis on whole foods! Whole foods alongside eating a variety of plants is beneficial for your overall health...

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3What foods can help with PMS

Thiamine is naturally found in wholegrains, meat, and fish. One study found a significantly lower risk of PMS in women with high intake of thiamine...

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Why does food affect women’s hormones?
Foods to avoid during your menstrual cycle
Foods to add during your menstrual cycle
Can alcohol affect hormones worse during one of the phases?
What foods can help with PMS
The final say

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Hormonal Health

Let’s take a deep dive into what hormones are – we’ll cover how food affects hormones, as well as looking at the different stages of the menstrual cycle in relation to hormones and diet.

Why does food affect women’s hormones?

Needed for many different processes such as growth and development, metabolism, sexual function, reproduction, and mood – hormones are your body’s chemical messengers.¹

Each month our nutritional needs change due to a fluctuation in hormones.

Each phase of your cycle will have corresponding changes in hormones, particularly with oestrogen and progesterone. Cortisol also changes throughout your cycle; however significant increases have been detected during ovulation.²

Your diet can sometimes interfere with your hormones, so it might be good to know about some hormone balancing foods. For example, high-GI foods such as white bread and sugary drinks can cause a surge in blood sugar.³ Women with type 1 diabetes can be particularly sensitive to these surges in blood glucose a few days before their period.⁴

And this leads us nicely onto…

Foods to avoid during your menstrual cycle

There are 4 phases to the menstrual cycle, these are: Menstruation, the Follicular Phase, Ovulation, and the Luteal Phase.⁵

We’re going to look at all 4 phases of the cycle, giving you a run through of what they are and what foods are suggested to avoid during each phase!

Menstruation

During menstruation you’re losing blood and undergoing rapid hormonal shifts concurrently. So, it’s best to choose foods with plenty of nutrients like vitamins, minerals, water, protein, iron, and fibre.

Try your best to avoid the following:

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Processed foods
Sugary sweets and salty foods
Alcohol and caffeine
Spicy foods⁶

The follicular phase

The first phase of the menstrual cycle is the follicular phase, occurring from day one to day 14 of the menstrual cycle, based on the average duration of 28 days.⁷

During this phase it’s allegedly advised to avoid:

Friends hands toasting fancy cocktails - Young people having fun together drinking beer and wine at happy hour - Social life style party time concept on vivid filter - Focus on lower cuba libre drink

Excessive amounts of ultra-processed foods
Alcohol
Caffeine
High-fat dairy foods⁸

Ovulation

It’s anecdotally thought to be best to avoid the list of foods below when ovulating:

Food concept; Chef decorate ready dish with slices salami. Young man with tattoo decorate delicious snack rustic salami with onion and cress.

Fried foods
Processed meats⁹
Unpasteurised dairy products
Soft sugary drinks¹⁰

The luteal phase

Research is limited, but some people believe you may want to reduce these foods in the luteal phase:

Lady pouring milk into coffee in a teal cup

Caffeine¹¹
Refined carbs (like white breads and pastries)
High sugar foods
Excess salt¹²

Foods to add during your menstrual cycle

A good place to start is by putting emphasis on whole foods! Whole foods alongside eating a variety of plants is beneficial for your overall health, especially your gut.¹³

Portion of roasted vegetables in a white bowl on a marble worktop

Eating foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds can support a decrease of inflammation in the body, helping to tame menstrual cramps.¹⁴

Incorporate a mix of fibre-rich carbohydrates, proteins, and healthy fats at all meals. Once you've set a strong foundation with a balanced diet, it’s recommended to then add these foods for additional support¹⁵:

Colourful fruits and vegetables
Fatty fish
Fermented foods

Below we’ve listed some foods to eat that might help regulate hormones specifically within the 4 phases of the menstrual cycle:

Menstruation

Wondering what the best foods for menstruation are? Well, it’s anecdotally suggested by other women to include these foods within the menstruation phase of your cycle:

Shellfish
Pork
Pumpkin and flax seeds
Black and kidney bean
Beetroots, berries, grapes, red peppers
Seaweeds¹⁶

The follicular phase:

Fresh fruit and vegetables
Lean proteins
Wholegrains
Healthy fats
Sprouted and fermented foods¹⁷

Ovulation

These anti-inflammatory foods have been suggested by other women to eat in the ovulation phase for additional support:

Berries
A variety of vegetables and leafy greens
Dark chocolate
Fatty fish
Almonds¹⁸

The luteal phase

White fish
Red meat and turkey
Sesame and sunflower
Chickpeas
Berries and grapes
Cruciferous vegetables
Apples, dates, pears, peaches
Brown rice¹⁹

Can alcohol affect hormones worse during one of the phases?

Alcohol can affect your menstrual cycle.

Alcohol induces hormonal disturbances that can disrupt the body’s ability to maintain stability. This can eventually result in various disorders, such as cardiovascular diseases, reproductive deficits, immune dysfunction, certain cancers, bone disease, and psychological and behavioural disorders.²⁰

There is some early-stage evidence suggesting alcohol consumed in your luteal phase (the second half of your menstrual cycle) may have more of an effect on your mood, than during the follicular phase.²¹

What foods can help with PMS

Thiamine is naturally found in wholegrains, meat, and fish. One study found a significantly lower risk of PMS in women with high intakes of thiamine and riboflavin from food sources only.²²

Iron-rich fruit and vegetables may also help prevent PMS - or relieve symptoms. Iron plays an important role in how your body makes the neurotransmitters called serotonin, dopamine, and norepinephrine – all of them important in mental health.²³

When analysing mineral intake, an inverse association between total intake of iron and PMS development was observed. Participants consuming a higher total iron intake had a 31% lower risk of PMS than did those consuming less.²⁴

The final say

We hope we’ve helped you breakdown what foods might best support your cycle and hormones. It’s important that we consume a varied and balanced diet, without sacrificing the foods we best enjoy.

What food affects one person during their menstrual cycle might not affect you, as everyone is unique.

Hormones play a big part in how we function, so figuring out which foods may support your body best at different times of the month could allow you to feel one step ahead.

Disclaimer

The information in this article is advisory, based off anecdotal evidence and preliminary research, and should not replace medical advice. Please speak to your GP or a registered dietician if you are unsure of what foods you should be avoiding.