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Hormone-Balancing Superfoods for Each Phase of Your Cycle
- Kayla Hilhorst
- Feb 8
- 4 min read
Hey, love! Let’s talk about something that affects literally everything—your mood, your energy, your skin, your cravings, and even your workouts. Yep, we’re talking about hormones. They run the show in your body, and when they’re out of whack, you know it. But here’s the good news: you don’t have to suffer through mood swings, fatigue, and cravings every month. The secret? Food. Today we look at Hormone-Balancing Superfoods!
Your hormones change throughout your cycle, and if you want to feel your best (think: glowing skin, balanced energy, and minimal PMS), you need to eat in sync with these changes. So, let’s break down the best superfoods for each phase of your cycle so you can nourish your body like the queen you are.
The Four Phases of Your Cycle & What Hormone-Balancing Superfoods Your Body Needs
Your menstrual cycle isn’t just about your period—it’s a full-month hormonal journey, and each phase has different needs. Here’s how you can fuel your body strategically to support hormone balance and feel amazing all month long.
1. Menstrual Phase (Days 1-5) — Nourish & Replenish
Your body is literally shedding its uterine lining, so it’s time to focus on iron-rich, mineral-packed foods that help rebuild and restore your energy.
Superfoods for this phase:
Dark leafy greens (spinach, kale) – Rich in iron to replenish what you lose during your period.
Beets – Boosts blood flow and supports detoxification.
Bone broth – Full of gut-healing collagen and minerals to nourish your body.
Wild-caught salmon – Rich in omega-3s to reduce inflammation and ease cramps.
Dark chocolate (yes, really) – Full of magnesium to relax muscles and combat period fatigue.
Big-Sister Tip: If you struggle with low energy or heavy periods, up your intake of iron and vitamin C (like citrus fruits) to boost absorption.
2. Follicular Phase (Days 6-14) — Build & Energize
Your estrogen is rising, and your body is getting ready for ovulation. This is when you naturally feel more energetic, social, and motivated. Now’s the time to eat light, fresh foods that fuel your energy and support healthy ovulation.
Superfoods for this phase:
Avocados – Packed with healthy fats that support estrogen production.
Eggs – Full of protein and choline for brain health and hormone balance.
Quinoa – A slow-burning carb that stabilizes blood sugar and gives lasting energy.
Berries – High in antioxidants to fight inflammation and keep your skin glowing.
Sauerkraut & kimchi – Probiotic-rich to support gut health (because your gut controls hormone balance!).
Big-Sister Tip: This is the best time to experiment with new foods, try high-energy workouts, and fuel your body with vibrant, fresh meals. Think salads, smoothie bowls, and protein-packed dishes!
3. Ovulation Phase (Days 14-16) — Glow & Thrive
Estrogen is peaking, and you’re at your most magnetic, social, and confident. Your metabolism speeds up, and your body is primed for fertility, meaning you need nutrient-dense foods to keep your hormones balanced.
Superfoods for this phase:
Cruciferous veggies (broccoli, Brussels sprouts, cauliflower) – Helps clear out excess estrogen to prevent bloating.
Nuts & seeds (almonds, flaxseeds) – Full of fiber and healthy fats to support ovulation.
Citrus fruits – High in vitamin C to boost collagen production (hello, glowing skin!).
Lean proteins (chicken, fish) – Supports muscle recovery and energy levels.
Asparagus – Helps with liver detoxification and reduces water retention.
Big-Sister Tip: Stay hydrated! Your body is naturally retaining more water, so drinking lemon water and herbal teas can help reduce bloating and keep you feeling fresh.
4. Luteal Phase (Days 17-28) — Balance & Soothe
This is the time when things can go downhill if you’re not careful. Progesterone rises, and if your hormones are imbalanced, PMS symptoms (bloating, mood swings, cravings, fatigue) will hit hard. The key? Focus on magnesium-rich, calming foods to reduce stress and keep blood sugar stable.
Superfoods for this phase:
Sweet potatoes – Complex carbs help stabilize mood and prevent cravings.
Dark chocolate (again? YES) – Magnesium helps reduce cramps and anxiety.
Pumpkin seeds – Packed with zinc to support progesterone production.
Turkey – Contains tryptophan to boost serotonin and fight mood swings.
Chamomile tea – Helps with bloating and promotes relaxation.
Big-Sister Tip: This is NOT the time to go on a low-carb diet. Your body needs slow-burning carbs to balance blood sugar, so don’t be afraid to include things like quinoa, oats, or starchy veggies.
Want More? Grab My Freebie!
If you’re ready to start syncing your diet with your cycle, you NEED my Food for Your Cycle PDF. It breaks down exactly what to eat during each phase, plus simple meal ideas to make it easy.
And if you’re looking for a fitness plan that works with your cycle, check out The Busy Woman’s Guide to Staying Fit Challenge Program. It’s designed for real life—no crazy restrictions, just simple workouts that fit your body’s natural rhythm.
Why Eating in Sync with Your Cycle Builds Confidence & Strength
You’ll feel more in control of your cravings and energy levels. No more “Why am I crying over a missing sock?” moments.
You’ll reduce PMS symptoms naturally. Say goodbye to bloating, fatigue, and mood swings.
You’ll support healthy metabolism and digestion, meaning better gut health, clearer skin, and more energy.
You’ll start trusting your body more instead of fighting against it. And that confidence? It carries into everything you do.
Need More Personalized Help? Let’s Work Together!
I’m here to help you balance your hormones, build strength, and feel amazing in your body. Whether you need a customized nutrition plan or a fitness program that actually works for YOU, my Nutritional Consults and 14-Day Body Bootcamp are designed to help you thrive.
📩 Pop me an email or book a consult today!
And don’t forget to subscribe to my email list for more wellness tips, cycle-syncing hacks, and exclusive freebies! You don’t want to miss out.
Your hormones don’t have to feel like an unpredictable rollercoaster. With the right foods, you can work with your body, not against it. You’ve got this!
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