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Discover the best foods to eat during each phase of your menstrual cycle. Reduce cramps, balance hormones, and feel energized with Fabpad’s nutrition guide for period health.
Why Your Diet Matters During Your Cycle
Your menstrual cycle isn’t just about your period. Each phase—menstrual, follicular, ovulatory, and luteal—comes with changes in hormones, energy levels, and even mood. Eating the right foods can help reduce cramps, improve digestion, support hormonal balance, and keep you feeling your best.
At Fabpad, we believe in empowering women with safe, sustainable products and practical knowledge for whole-body wellness. Let’s break down what to eat in every phase of your cycle.
1. Menstrual Phase (Day 1–5)
What’s happening: Your period begins. Estrogen and progesterone are low, which can make you feel tired and crampy.
Best foods:
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Iron-rich foods: Spinach, beetroot, rajma, paneer, jaggery (helps restore iron lost in bleeding).
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Hydrating foods: Coconut water, cucumber alternatives like watermelon, oranges.
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Warm comfort foods: Khichdi, soups, herbal teas (ginger, chamomile) to soothe cramps.
What to avoid: Too much caffeine and salty processed snacks—they can worsen bloating.
2. Follicular Phase (Day 6–13)
What’s happening: Estrogen starts rising, energy and mood improve. It’s a great time to focus on nutrient-dense foods.
Best foods:
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Lean proteins: Moong dal, chickpeas, paneer, eggs.
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Fresh fruits & veggies: Seasonal fruits, carrots, broccoli.
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Whole grains: Brown rice, millet, oats to keep energy stable.
Pro tip: Add probiotics like curd or buttermilk for gut health.
3. Ovulatory Phase (Day 14–16)
What’s happening: Estrogen peaks, you may feel most energetic. Your body needs support for detox and hormone regulation.
Best foods:
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Zinc-rich foods: Pumpkin seeds, sunflower seeds.
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Anti-inflammatory foods: Berries, turmeric milk, walnuts.
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Cooling foods: Smoothies, coconut water (balances heat from hormonal surge).
What to avoid: Overeating fried/spicy foods that may cause digestive discomfort.
4. Luteal Phase (Day 17–28)
What’s happening: Progesterone rises. PMS symptoms like cravings, bloating, and mood swings may appear.
Best foods:
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Magnesium-rich foods: Dark chocolate (70%+), pumpkin seeds, spinach.
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Complex carbs: Sweet potatoes, whole wheat chapati, quinoa (to fight cravings).
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Herbal teas: Chamomile, tulsi tea for relaxation.
What to avoid: Excess sugar and processed carbs—they can worsen PMS mood swings.
Sustainable Menstrual Health = Balanced Nutrition + Eco-Friendly Products
Your menstrual health is not only about what you eat but also about what products you use. Switching to Fabpad reusable period panties and cloth pads means you’re caring for your body and the planet at the same time.
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Leak-proof, safe, and toxin-free
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Comfortable for everyday wear
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Sustainable alternative to disposables
Just like your diet supports you throughout the month, Fabpad supports you through every cycle—comfortably and responsibly.
Final Thoughts
Listening to your body, eating cycle-specific foods, and choosing sustainable products can transform the way you experience your period. Start small—add more leafy greens, hydrate, and swap out single-use pads for Fabpad’s eco-friendly alternatives.
Your cycle deserves care, every single day. 💚
