Foods to Support the Phases of Woman's Cycle

Foods for the Phases of a Woman's Cycle

In our “Seasons of the Woman” article, we briefly go over the 4 phases of her cycle, how to identify it, how long it lasts, what it feels like, and the benefits of each phase. After learning such information, we now need to know how to nourish each phase of the woman's cycle through foods, herbs, and oils. Below you will find a list of each phase and beneficial ingestibles associated with each. There will also be a PDF grocery list available to make shopping easier for each phase.

As you consider the items on each list, you may find it beneficial to keep in mind food that supports your blood type, especially given this is specifically about fortifying your blood around your menstrual phase. If you do not know your blood type and don’t have interest in finding out, then pay deep attention to the way different foods make you feel. Not everything on the list is for everyone, they are simply suggestions to help point you on the right track for advancing your energy and nutrition.

Inner Spring or Follicular Phase

For your inner spring, you’ll want foods that are cooling, light, and even raw to assist in balancing the inner heat building through the next two phases.

Increase your vitamin C.

Foods for your Inner Spring/Follicular Phase:

• Fresh Squeezed vegetable and fruit juice
• Raw vegetables
• Raw Fruits
• Sprouts of all kinds
• Pineapple
• Grapefruit
• Dill
• Thyme
• Bell Peppers
• Papaya
• Turmeric
• Chamomile
• Sauerkraut
• Kimchi
• Kombucha
• Vibrant Salads
• Tomatoes
• Farmers market eggs
• Yam

Detox your liver with:

• Broccoli
• Garden cress
• Bok choy
• Dandelion leaf and root
• Cauliflower
• Leafy Greens

Foods for your Inner Summer/Ovulation

Your inner summer/ovulation time is your peak fertility time, your inner fires are at its highest, therefore cooler foods aid to balance your temperatures.

To Build Healthy Eggs:

• Raw Almonds
• Farmers market Eggs
• Avocado
• Ghee
• Hemp seed oil
• Coconut oil
• Olive Oil
• Maca Root

Liver Support:

• Cruciferous Vegetables
• Garlic
• Onions
• Brazil Nuts
• Milk Thistle

Increase Circulation and Libido:

• Oranges
• Dark Chocolate
• Goji Berries
• Shallots
• Cacao
• Figs
• Strawberries
• Red Rose
• China Root

Aid in Digestion:

• Amaranth
• Quinoa
• Oats
• Corn

Foods during your Inner Fall/Premenstrual or Luteal Phase

In your Luteal phase, you’ll want to begin fortifying your blood to prepare for menstruation. Your inner digestive fire starts to dim and it takes more energy to digest foods, this is where we make the switch from cold raw foods to warm cooked foods. Start thinking of stews and spices!

As a general increase proteins and vitamin B rich foods:

• Beef Liver
• Beef
• Yams
• Goji Berries
• Red Grapes
• Sweet Potato
• Beets
• Pumpkin
• Squash
• Carrots
• Broccoli and sprouts
• Dark Leafy Greens
• Kale
• Black Currant Seed Oil
• Magnesium
• Soaked Almonds
• Evening Primrose Oil

Reduce Bloating:

• Pumpkin Seeds
• Avocados
• Black Beans
• Banana
• Tempeh
• Spinach
• Figs
• Dark Chocolate

Improve Cognition:

• Turkey
• Free Range Organic Eggs
• Spirulina
• Brown Rice

Womb Health:

• Papaya
• Oranges
• Kiwi
• Lentils
• Romaine
• Parsley
• Bok Choy
• Kiwi
• Pinto Beans
• Asparagus
• Garbanzo Beans
• Brussel Sprouts
• B vitamins

For Digestives try:

• Coriander
• Cumin
• Fresh Ginger
• Fennel
• Cardamom
• Black Pepper
• Bay leaves
• Mint
• Ginger
• SMALL amount of fermented foods for cleansing effect

Foods for Inner Winter

It is important to consume easily digested foods during our inner winter or menstrual phase because our body is already spending a lot of energy shedding the lining of our uterus. This is a time to be gentle with ourselves and not exercise too vigorously. Building blood in this phase is vital for your health.

Reduce caffeine and sugar during this time

Reduce Bloating:

• Seaweed
• Kelp
• Himalayan Salt
• Miso/Chickpea Miso
• Coconut Aminos
• Kombu

Building Blood:

• Mushrooms
• Beets
• Oysters
• Clams
• Seafoods
• Mussels beans (black and adzuki)
• Seaweeds
• Spinach
• Sesame Seeds
• Buckwheat
• Moringa
• Carao
• Burdock
• Longgang Berries
• Lentils
• Cacao

To Ease Cramps:

• Red Hibiscus
• Mugwort
• Motherwort
• Chamomile
• Cramp Bark tea/tincture
• Ginger

Digestives:

• Ginger
• Cinnamon
• Black pepper
• Turmeric (fresh and dried)
• Caraway seeds
• Asafetida
• Epazote
• Hyssop
• Oregano
• Tarragon
• Cumin
• Coriander
• Fennel
• Basil
• Peppermint
• Lemon zest

There is always more you could add to the list and not everything on here will resonate with everyone. It is important to recognize the pattern of foods for your cycle and begin to develop a foundation of what can enrich your nutrition for the most positive body and energy impact. Be sure as you shop you are selecting Organic, non-GMO, non-hormonal items. Eating foods that are “enriched” or have “GMO’s” may have the opposite effect of their intended nutritional value.

Resource

• Womben and Wellness Live Classes

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