Diet and Mestruation: What to eat during the phases

Diet and Mestruation

The balance of the woman depends on what she eats, the hormonal balance and mental well-being. All these factors, in some way, are also influenced by the menstrual cycle.

For pre-menstrual is defined as 4-5 days before menstruation. The syndrome includes both problems that can be managed with nutrition and symptoms that have nothing to do with the gastrointestinal system. Women feel pre-menstrual syndrome in different ways, so you can.

Phases of the menstrual cycle

The first stage of the menstrual cycle is characterized by the release of certain hormones by the pituitary and the accretion of 5-7 follicles, of these only 1 becomes the dominant follicle that, in the case of conception, will create the life of a child.

In the ovulation phase the dominant follicle turns into a luteum body which is a real endocrine gland that produces progesterone.

The second stage is characterized by the fact that the lute body produces estrogen and progesterone, this phase lasts on average 14 days.

Feelings for each stage of the Menstrual Cycle

The first stage of the cycle, estrogenic, is a phase where there is a lot of energy, you have little water retention and you manage to have good blood sugar control, this is the best stage to start the diet.
The progestogen phase is characterized by irritability, poor concentration, water retention, bloating, constipation and blood imbalances.

Food Strategies During the Menstrual Cycle

  • In the mestrual phase, that is, from the first day of flow, especially if there are nauses and migraines, it is good to avoid caffein, theine and alcohol and prefer herbal teas. It is good to increase foods that help detoxine, such as raw vegetables, bitter herbs, vegetables such as dandelion, radicchio. It is important very plenty of water with unsweetened infusions or fruit and vegetable centrifuges, with the addition of some phytotherapic spice such as ginger. You can increase your iron intake by taking under-cooked red meat, seafood, black molasses or legumes.
  • In the pre-ovulatory phase, that is, the one that goes from when the menstruation ends until ovulation occurs is the most energetic stage and it is the stage where there is good glycemic compensation and therefore you have a lower desire for carbohydrates. At this stage it is good to take nour protectes meat, fish and eggs, and avoid dairy products in women with hormonal imbalances.
  • In the ovulatory phase, which runs from the 13th to the 15th day in a regular cycle, egg and foods rich in zinco such as pumpkin seeds and sesame are recommended. In case of cramps it is also useful to supplement the magnesium taking figs, almonds, brown rice and artichokes.
  • In the pre-menstrual phase it is important to take thanean or with grapefruit juice or bitter herbs such as radicchio, asparagus, sesame to eliminate water retention. It is important evick pro-retention i.e. insaccates, cheeses and farinacei.


It should be emphasized that, regardless of the will of the woman, in this last stage you feel the desire for something sweeter and sugary and you can afford a small piece of fondant chocolate.

Curated by
Dott.ssa Patalano Myriam Biologist Nutritionist

Ischia Nutrizione Patalano