⚠️ Avoid: Excess caffeine (worsens cramps), high sodium foods (increases bloating), alcohol, and processed sugars that spike inflammation.
✅ Eat More
- Iron-rich foods: red meat, lentils, spinach
- Anti-inflammatory: turmeric, ginger, berries
- Magnesium: dark chocolate, pumpkin seeds, avocado
- Omega-3s: salmon, chia seeds, walnuts
- Hydrating foods: cucumber, watermelon, broth
- Vitamin C (boosts iron absorption): bell peppers, citrus
❌ Limit / Avoid
- Caffeine — worsens cramps & anxiety
- Sodium / salty snacks — increases bloating
- Alcohol — worsens inflammation
- Processed sugar — spikes & crashes
- Dairy (for some) — can worsen cramps
- Red meat in excess — can increase prostaglandins
💊 Key Supplements
- Iron (if heavy flow)
- Magnesium glycinate — reduces cramps
- Omega-3 fish oil — anti-inflammatory
- Vitamin B1 (thiamine) — eases cramps
- Zinc — supports healing
💡 Lifestyle Tips
- Drink 8–10 glasses of water daily
- Warm herbal teas: ginger, chamomile, raspberry leaf
- Rest and gentle movement (yoga, walks)
- Heat therapy for cramp relief
- Eat smaller, more frequent meals
🌱 Insight: Estrogen rises during this phase — your metabolism is at its most efficient. Great time for nutrient-dense, energizing foods. Caffeine in moderation is generally fine.
✅ Eat More
- Lean proteins: chicken, eggs, legumes
- Fermented foods: yogurt, kefir, kimchi (gut health)
- Cruciferous veggies: broccoli, cauliflower (estrogen metabolism)
- Complex carbs: oats, quinoa, sweet potato
- Antioxidant-rich berries & colourful veg
- Seeds: flaxseed & pumpkin seeds (seed cycling)
❌ Limit / Avoid
- Ultra-processed foods — disrupt gut microbiome
- Excessive alcohol — stresses liver estrogen metabolism
- High sugar foods — energy crashes
- Artificial sweeteners — gut disruption
💊 Key Supplements
- Folate / B-complex — cellular growth
- Vitamin D — mood and hormone balance
- Probiotics — supports gut-hormone axis
- Iron (if low) — replenish post-period
💡 Lifestyle Tips
- Best phase for trying new foods / recipes
- Higher energy — great for more intense workouts
- Start seed cycling: flax + pumpkin seeds daily
- Mild coffee/tea is fine (1–2 cups)
🌕 Insight: Peak estrogen and LH surge — energy is highest. Focus on anti-inflammatory, liver-supportive foods. Limit caffeine to avoid over-stimulation if you feel anxious.
✅ Eat More
- Zinc-rich foods: oysters, pumpkin seeds, chickpeas
- High-antioxidant produce: tomatoes, red peppers, berries
- Liver-supportive: leafy greens, artichoke, beets
- Light proteins: fish, tofu, eggs
- Fiber: helps clear excess estrogen
- Seeds: sesame & sunflower (seed cycling switch)
❌ Limit / Avoid
- Excessive caffeine — amplifies anxiety & jitteriness
- Alcohol — impairs hormone clearance
- Inflammatory oils: canola, vegetable oils
- High sodium foods
💊 Key Supplements
- Zinc — supports ovulation
- Vitamin B6 — hormonal balance
- Magnesium — prevent pre-PMS onset
- CoQ10 — egg quality support
💡 Lifestyle Tips
- Peak energy — great for socialising & high intensity workouts
- Stay hydrated — cervical mucus changes increase fluid needs
- Switch to sesame + sunflower seeds (seed cycling)
- Light & fresh meals feel best
⚠️ Avoid: Caffeine strongly worsens PMS, anxiety, and breast tenderness. Sodium dramatically increases bloating. Sugar worsens mood swings and fatigue.
✅ Eat More
- Complex carbs: sweet potato, brown rice, oats (serotonin support)
- Magnesium-rich: dark chocolate (70%+), bananas, almonds
- Calcium: dairy or leafy greens (reduces PMS symptoms)
- B vitamins: whole grains, eggs, legumes (mood)
- Anti-bloat: asparagus, cucumber, dandelion tea
- Tryptophan sources: turkey, pumpkin seeds, cheese
❌ Limit / Avoid
- Caffeine — strongly worsens anxiety, breast tenderness, insomnia
- High sodium / salty snacks — major bloating trigger
- Refined sugar — worsens mood swings & cravings cycle
- Alcohol — disrupts sleep & progesterone
- Carbonated drinks — increases bloating
💊 Key Supplements
- Magnesium glycinate — #1 for PMS relief
- Vitamin B6 — reduces bloating & mood symptoms
- Calcium D-glucarate — estrogen clearance
- Chasteberry (Vitex) — hormonal balance
- Evening primrose oil — breast tenderness
💡 Lifestyle Tips
- Switch to herbal teas: rooibos, chamomile, raspberry leaf
- Gentle movement: yoga, swimming, walking
- Prioritise sleep (progesterone affects temperature)
- Eat regularly to stabilise blood sugar
- Warm, cooked, comforting meals are easiest to digest