March is National Nutrition Month, making it the perfect time to focus on how food influences women’s health, hormones, and menstrual cycles. For many women, PMS (Premenstrual Syndrome) is a frustrating reality, bringing symptoms like bloating, mood swings, fatigue, headaches, and food cravings. But what if the solution to PMS relief wasn’t in medication, but rather on your plate?
By aligning your nutrition with the four phases of your cycle—Menstrual, Follicular, Ovulatory, and Luteal—you can reduce PMS symptoms, balance hormones, and support your body’s natural rhythms. Functional medicine expert Kelly Engelmann encourages a food-first approach, using nutrient-dense, whole foods to combat inflammation, support hormone production, and optimize well-being.
In this comprehensive guide, we’ll explore:
- The best foods for PMS relief
- How to eat in sync with your cycle
- Which nutrients are essential for hormonal balance
- Lifestyle tips to enhance your cycle health
If you’re ready to feel more energized, balanced, and in control of your menstrual health, keep reading.
Understanding Your Menstrual Cycle and Hormones
Your menstrual cycle is controlled by a delicate balance of hormones—primarily estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH). These hormones fluctuate throughout the month, affecting everything from your mood and energy levels to digestion and metabolism.
The Four Phases of Your Cycle
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Menstrual Phase (Days 1-7)
- Your uterine lining sheds (your period).
- Hormone levels are at their lowest, leading to fatigue, cramps, and mood swings.
- Focus on iron-rich and anti-inflammatory foods.
-
Follicular Phase (Days 8-14)
- Your body prepares an egg for ovulation.
- Estrogen levels increase, boosting energy and mood.
- Support this phase with light, energizing meals and healthy carbs.
-
Ovulatory Phase (Days 15-17)
- Your mature egg is released.
- You feel confident, energetic, and strong.
- Eat protein-rich and anti-inflammatory foods to support your liver and digestion.
-
Luteal Phase (Days 18-28)
- Your body prepares for pregnancy or your next period.
- PMS symptoms appear due to progesterone fluctuations.
- Focus on magnesium, serotonin-boosting foods, and healthy fats.
The Best Foods for PMS Relief
PMS symptoms are often linked to hormonal imbalances, inflammation, and nutrient deficiencies. Here’s how to combat PMS naturally with food.
Anti-Inflammatory Foods
- Leafy greens (spinach, kale, Swiss chard) – High in magnesium to reduce cramps.
- Berries (blueberries, blackberries, raspberries) – Packed with antioxidants to fight bloating.
- Fatty fish (salmon, sardines, mackerel) – Rich in omega-3s to ease pain and inflammation.
- Turmeric and ginger – Natural anti-inflammatory spices that ease cramps and headaches.
Magnesium-Rich Foods for Cramp Relief and Relaxation
- Pumpkin seeds and sunflower seeds
- Dark chocolate (85 percent cacao or higher)
- Avocados
- Almonds and walnuts
Iron-Rich Foods to Replenish Lost Nutrients
- Grass-fed beef and organ meats (liver)
- Eggs
- Oysters and shellfish
- Lentils and black beans
Serotonin-Boosting Foods to Improve Mood and Reduce Anxiety
- Bananas (high in vitamin B6, which supports serotonin production)
- Dark chocolate (rich in magnesium and mood-boosting compounds)
- Chickpeas and quinoa (great sources of tryptophan, a serotonin precursor)
Hydrating and Detoxifying Foods
- Coconut water for electrolyte balance
- Cucumber, celery, and watermelon for natural hydration
- Bone broth for gut healing and hormone support
Eating Throughout Your Cycle: A Phase-by-Phase Guide
Menstrual Phase (Days 1-7)
Focus on nourishment, replenishing iron, and reducing inflammation.
Best Foods:
- Iron-rich foods: Grass-fed beef, liver, eggs
- Leafy greens: Spinach, kale, Swiss chard
- Herbal teas: Raspberry leaf, chamomile, ginger
- Antioxidant-rich fruits: Blueberries, blackberries
- Hydrating foods: Bone broth, coconut water
Foods to Avoid:
- Processed sugar, which worsens bloating and mood swings
- Caffeine and alcohol, which deplete magnesium and disrupt sleep
- Dairy, which can increase inflammation
Follicular Phase (Days 8-14)
Support estrogen metabolism and boost energy.
Best Foods:
- Healthy fats: Avocado, olive oil, pumpkin seeds
- Lean proteins: Chicken, eggs, salmon
- Cruciferous vegetables: Broccoli, cauliflower, cabbage
- Vitamin C-rich fruits: Oranges, kiwi, pomegranate
Foods to Avoid:
- Excess caffeine, which can overstimulate estrogen production
- Processed carbs, which may lead to energy crashes
Ovulatory Phase (Days 15-17)
Support liver function and reduce inflammation.
Best Foods:
- Protein: Shellfish, salmon, eggs
- Detoxifying vegetables: Asparagus, Swiss chard, zucchini
- Anti-inflammatory fruits: Pineapple, citrus, berries
- Nuts and seeds: Almonds, sunflower seeds
Foods to Avoid:
- Excess alcohol, which burdens liver detoxification
- Processed sugar, which can spike insulin and cause breakouts
Luteal Phase (Days 18-28)
Reduce PMS symptoms, boost progesterone, and support serotonin production.
Best Foods:
- Complex carbohydrates: Sweet potatoes, quinoa, chickpeas
- Magnesium-rich foods: Dark chocolate, pumpkin seeds, sunflower seeds
- Serotonin boosters: Bananas, dark leafy greens, oats
- Protein-rich foods: Grass-fed turkey, salmon, pasture-raised eggs
Foods to Avoid:
- Fried and processed foods, which increase bloating and inflammation
- Excess caffeine, which worsens anxiety and disrupts sleep
Lifestyle Tips for Hormonal Balance
- Exercise according to your cycle. Strength training works best in the follicular phase, intense workouts in the ovulatory phase, and gentle movement like yoga during the luteal and menstrual phases.
- Prioritize sleep by aiming for seven to nine hours per night to support hormone regulation.
- Manage stress with breathwork, meditation, or journaling to keep cortisol levels in check.
- Reduce exposure to endocrine disruptors by avoiding plastics, artificial fragrances, and processed foods with hormone-disrupting chemicals.
Final Thoughts: Food as Medicine for PMS and Cycle Health
By nourishing your body with the right foods at the right time, you can reduce PMS symptoms, improve energy, and support hormonal balance naturally. Instead of dreading your period, you can embrace your cycle with confidence, vitality, and balance.
Want personalized hormone support? Kelly Engelmann and the team at Enhanced Wellness Living specialize in functional medicine strategies to help you thrive.
Book a consultation today and take charge of your cycle health.
