Diets During Your Period

Eating the right foods during your period can make a significant difference in how you feel—helping to manage symptoms like bloating, fatigue, and mood swings. While every body is unique, certain nutrients and dietary strategies can support your cycle and help you feel your best throughout the month.

In this article, we’ll explore how food impacts your menstrual cycle, offer tips for each phase, and share how Lunakit supports your well-being with personalized, thoughtful care.

Why Diet Matters During Your Period

The menstrual cycle is made up of four phases: menstrual, follicular, ovulation, and luteal. Each phase comes with hormonal changes that affect your energy, mood, and nutritional needs. Supporting your body with the right foods during each phase can:

• Support Hormonal Balance: Nutrient-dense foods can reduce irritability, bloating, and cramps.
  

• Maintain Energy Levels: Slow-releasing carbs and proteins help combat fatigue and keep energy steady.
  

• Ease Inflammation: Foods rich in antioxidants and omega-3s can help reduce cramps and discomfort.
  

What to Eat During Each Phase of Your Cycle

Menstrual Phase (Days 1–5)

Your body is shedding the uterine lining, and you may feel more tired or crampy.

• Eat iron-rich foods: Leafy greens, beans, lentils, and lean red meat help replenish iron lost through bleeding.
  

• Add magnesium: Dark chocolate, nuts, and seeds can ease cramps and reduce bloating.
  

• Stay hydrated: Water supports digestion and helps minimize bloating and fatigue.
  

Follicular Phase (Days 6–14)

Hormone levels begin to rise, and energy and focus often improve.

• Fuel with protein and healthy fats: Eggs, salmon, avocado, and nuts support sustained energy and hormone production.
  

• Load up on fiber: Vegetables, whole grains, and fruits help digestion and hormone balance.
  

Ovulation Phase (Around Day 14)

This phase brings a natural energy boost and hormonal peak.

• Increase antioxidants: Berries, leafy greens, and citrus fruits can reduce oxidative stress.
  

• Incorporate omega-3s: Salmon, chia seeds, and walnuts help reduce inflammation and support hormone health.
  

Luteal Phase (Days 15–28)

You may notice PMS symptoms like mood swings, bloating, and cravings.

• Choose complex carbs: Whole grains, quinoa, and sweet potatoes help stabilize blood sugar and reduce cravings.
  

• Include magnesium and calcium: Bananas, leafy greens, and yogurt support muscle relaxation and ease PMS.
  

• Reduce caffeine and salt: Both can worsen bloating and irritability.
  

General Nutrition Tips for Period Health

• Eat balanced meals: Combine protein, healthy fats, and complex carbs for steady energy.
  

• Stay hydrated: Water helps prevent bloating, supports digestion, and eases headaches.
  

• Limit added sugars: Sugar spikes can intensify fatigue and mood swings.
  

• Include anti-inflammatory foods: Turmeric, ginger, and berries can ease cramps and inflammation.
  

How Lunakit Supports You Through Every Phase

At Lunakit, we believe period care should go beyond hygiene products. Our personalized care packages are designed to meet your body’s changing needs at every stage of your cycle. From nutritious snacks to soothing essentials, we help you feel comfortable, cared for, and empowered all month long.

With an easy and accessible delivery system, Lunakit puts everything you need right at your fingertips—making period care simpler and more supportive.

Always Check In with Your Healthcare Provider

While dietary changes can ease many menstrual symptoms, it’s important to consult with your healthcare provider before making significant changes. They can help tailor your approach to meet your personal needs and monitor your overall well-being. Regular check-ups are also a great time to ask questions and ensure your diet is supporting your hormonal and menstrual health.