What To Eat During Different Phases Of Your Menstrual Cycle

So, you’ve decided you feel healthy and you are ready to start trying to conceive, you’ve followed my tips on what to eat to improve fertility and you want to take it to the next level. 

Now you want to consider what you should be eating at the different phases of your menstrual cycle.

The First Phase

During menstruation you should of course rest as and when you can, and eat foods that nourish and move your blood; green leafy vegetables, beans, pulses, seaweed, seeds, nuts, fish, aubergines, eggs, leeks, radishes, onions, spring onions, sticky rice and turmeric.

When the period has just finished, eat lots of nourishing foods such as bone marrow, beef, eggs, dates, figs, kale, leafy green vegetables and watercress. I recommend that you avoid all coffee and alcohol.

The Second Phase

During the follicular stage after your period, it’s important to nourish the blood and realise this is the growth part of your cycle.

Avoid over stimulating foods such as spicy foods, coffee, caffeinated drinks, junk food, excessive amounts of fried food.

Instead chicken soup can be your best friend. You can also have bone broth and if you are vegetarian seaweed broth.

During this time it’s good to eat mangoes (if they are in season!), apples, avocados, bananas pineapple, pomegranates, seaweed, watermelon, yams, kidney beans and some light meat.

The Third Phase

Ovulation is in a 28 day cycle. Normally, on day 14 (this may be different for you as we are all unique), you will either feel ovulation or track it with your menstrual app. You can also use an ovulation predictor kits or observe your cervical mucus.

During this time it is important to support your digestive system and have good energy along with a balance of rest and exercise – fresh vibrant healthy foods are just what you need.

Women often say it is difficult to convince their male partners to eat more healthily and drink less. In my experience once they begin to enjoy the feeling of health benefits and increased energy, they will automatically want to do it for themselves, not just for the period of time you are trying to conceive.

The Fourth Stage

In the luteal phase it is often underestimated how long it takes for implantation to occur this could be 8 to 10 days after ovulation so rest, healthy food, gentle movement and keeping the abdomen warm during this time is important, as well as getting as much sleep as possible. 

Eat foods that support your yang energy, as you are trying to create cellular growth – pineapple, warm vegetable soups, leafy greens, carrots, cantaloupe melon and sweet potatoes. During this time particularly stay away from cold foods raw vegetable ice cream and ice in drinks.

Put This Into Practice

I recommend getting out your calendar and making notes of the types of foods you need to eat during the phases of your cycle.

For example, if you particularly love pineapple, make a note to buy some for the fourth stage of your cycle.

Use the guidance here to plan your meals to maximise your fertility.

One to One Advice

Everyone is different. Every woman trying to conceive would benefit from tailored advice on what to eat during the phases of their cycle.

I can discuss your current diet with you and create a unique plan for you.

Book in a 2 Hour Call with me to thoroughly review your diet for improved fertility.

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The contents of this site are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the

You may also want to investigate a Three-Months Programme, a One-Month Programme or a Two-Hours Intensive.

What Men and Women Should Eat To Improve Fertility

Improving your fertility can be fun and enjoyable!

Why not connect with your partner by doing some cooking together?

You could take a walk to a local farmers market, enjoying each other’s company while you plan a meal and then cook together in a relaxed way.

When it comes to nutrition and preparing to start a family, my two most important words are balance and moderation.

For both men and women, it’s important to be a healthy weight.

Not overweight, or obese, or underweight but to be in the middle of your healthy BMI number is what you should aim for.

Here are some tips on how men and women can eat in balance and with moderation to improve fertility.

What Men Should Eat

Minerals & Supplements

Foods such as pumpkin seeds, rye, oats and almonds are a good form of zinc, which is essential for healthy sperm, also oysters if you like them.

Selenium is present in whole grains, avocados, shellfish and sesame seeds.

Ginseng supplements improve the bloodflow to the penis and may improve sexual function for some people.

Avoid Alcohol & Fast Food

Alcohol should be abstained from completely as it reduces the ability of the gut to absorb nutrients. If drunk in excess, it can lead to reduced sperm quality, increased abnormal sperm and lower motility, lower sperm counts, lower testosterone, decreased libido and increased risk of erectile dysfunction.

Junk and fast food should be avoided as a diet high in saturated fats significantly reduces the sperm count and makes the sperm weaker and poor quality, fast foods not only carry health risks like cholesterol, obesity and heart disease but it is detrimental to sperm and the energy of the body is unhealthy.

Protein & Fresh Foods

A high protein diet can make the sperm more acidic, which is not desired, a healthy diet will help you absorb nutrients.

When you’re eating vibrant colourful fresh fruits, vegetables, grains and organic meat and fish products the whole body feels and is healthier.

What Women Should Eat

Women are more prone than men to follow fad diets, to have been yo-yo dieters or may have cut out certain food groups. 

In my opinion, we need to support the yin aspect of the woman, the fluid and the bloods, as we want the endometrium to be healthy, the cervical mucus to be plentiful and the eggs to be in the best condition possible to be released and carried through the fallopian tubes to your uterus. 

Some foods support the yin aspect of a woman’s diet such as fresh fruits – pears, pineapples, pomegranates, lemons, apples, bananas and avocado and vegetables such as asparagus green beans spinach and seaweed.

You may also want to include some duck, crab, oysters, rabbit, spelt and dandelion, fennel or nettle tea. 

Clean Out Your Body

If you have phlegm and mucus in the body which is sticky or have had candida or thrush you could, before trying to get pregnant, clean out the body with; beans, asparagus, barley, buckwheat, celery, garlic, green tea, jasmine tea seaweed and plentiful fresh herbs such as basil cardamon, caraway, cloves, fenugreek, parsley and watercress.

Eat Seasonally

Try to eat food which is seasonal and local to where you are as possible, like your grandmother did.

Having more warming foods in the autumn and winter and raw and salads more consumed in the summer when the weather is sunny.

Eat Mindfully

How you eat it is also important, try to sit down at the table and just eat without distraction as you will chew your food much better. You can put your knife and fork down between mouthfuls, and my advice is not to have your mobile phone at the table.

If you are alone and you eat in silence you will notice perhaps how you are looking for your phone or you’re used to reading articles while you’re eating. My advice is don’t do this, just sit quietly and rest and chew your food well.

Try to dress your table, put a tablecloth on, have some flowers or something beautiful to look at, nice plates to eat off and beautiful bowls that means something to you.

Don’t drink lots with food

Don’t drink copious amounts of fluids while you’re eating because digestions starts in the mouth so you want your digestive enzymes to not be too diluted, don’t eat very cold foods, don’t have ice in your drinks. Try not to eat if you are worried, have had an argument or feel angry.

Eat Regularly

Try to eat regularly but only when you are really hungry and if you feel you have a weak digestion have small meals which are easy to digest, try to observe if you have any bloating, cramping or excessive gas after you’ve eaten for example.

Some people although it’s used widely in all worlds cuisines decide not to have onions and garlic because they don’t digest them well and all of the small changes become a matter of habit.

Over to You

What do you think of these tips?

Which of these tips will you action today? 

Don’t forget a thing and pin this for later! 



The contents of this site are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the

You may also want to investigate a Three-Months Programme, a One-Month Programme or a Two-Hours Intensive.

Opening The Discussion Around Fertility on The Harley Street Edit Podcast

Fertility Solution The Harley Street Edit

I had the wonderful opportunity to join Shradha Nund on The Harley Street Edit Podcast to discuss fertility and how I support people in their fertility journey.

In the podcast episode we discussed:

  • My background and how I got into Fertility Coaching
  • What is a fertility coach?
  • Fertility journeys and when to see a fertility coach
  • Opening the conversation around fertility in a relationship
  • Feeling on the outside
  • A male’s emotional journey
  • The financial implications

It was such a pleasure to open the discussion about fertility and to be on this podcast. 

The podcast is available here

Is conceiving much harder than you ever anticipated?

My integrated approach looks at your current physical and emotional state, while providing you with complete confidentiality and support during one of the most difficult challenges of your life.



The contents of this site are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the

You may also want to investigate a Three-Months Programme, a One-Month Programme or a Two-Hours Intensive.