Understanding Your Cycle Phases 🌸
A clear visual guide to the four phases of your menstrual cycle — what's happening hormonally, how long each lasts, and exactly what to eat
Hormone Levels Across Your Cycle
Relative hormone levels shown across a typical 28-day cycle. Hover over the chart to see details.
- Oestrogen
- Progesterone
- LH Surge
The Four Phases in Detail
Menstrual Phase
Days 1–5Lasts 3–7 days
Hormone Levels
Oestrogen & progesterone at their lowest
What's Happening
Your uterine lining sheds. Energy is at its lowest. You may feel introverted, fatigued, and crave rest. Inflammation and cramping are common as prostaglandins trigger uterine contractions.
Duration in a 28-Day Cycle
This phase takes up 18% of your cycle
🍽️ Foods That Support This Phase
Iron-rich foods
Beef, lentils, spinach — replenish iron lost through bleeding
Vitamin C
Citrus, bell peppers — boosts iron absorption
Magnesium
Dark chocolate, pumpkin seeds — eases cramps
Anti-inflammatory spices
Ginger, turmeric — reduce pain and bloating
Warm, cooked foods
Soups, stews — comforting and easy to digest
Follicular Phase
Days 6–13Lasts 7–10 days
Hormone Levels
Oestrogen steadily rising; FSH stimulates follicle growth
What's Happening
Your body prepares a new egg. Oestrogen rises, energy climbs, mood brightens, and metabolism speeds up. You feel more social, creative, and capable of tackling new projects.
Duration in a 28-Day Cycle
This phase takes up 29% of your cycle
🍽️ Foods That Support This Phase
Complex carbs
Oats, quinoa, brown rice — fuel rising energy
Lean protein
Eggs, chicken, fish — support tissue building
Phytoestrogens
Flaxseeds, soy — gently support healthy oestrogen
Antioxidant-rich berries
Blueberries, raspberries — protect cells as oestrogen rises
Fresh, light foods
Salads, sprouts — match your lighter, brighter energy
Ovulatory Phase
Days 14–16Lasts 3–4 days
Hormone Levels
Oestrogen peaks; LH surge triggers egg release; testosterone briefly spikes
What's Happening
An egg is released from the ovary. You're at peak energy, confidence, and sociability. Libido is high, skin glows, and you feel most outgoing. This is your most radiant window.
Duration in a 28-Day Cycle
This phase takes up 11% of your cycle
🍽️ Foods That Support This Phase
Omega-3 rich foods
Salmon, sardines, walnuts — reduce inflammation
Healthy fats
Avocado, olive oil — support hormone production
Selenium-rich
Brazil nuts — protect egg health from oxidative stress
Beta-carotene
Sweet potato, carrots — support cervical mucus
Cruciferous veg
Broccoli, kale — help the liver metabolise oestrogen
Luteal Phase
Days 17–28Lasts 10–14 days
Hormone Levels
Progesterone rises and dominates; oestrogen fluctuates; both drop before menstruation
What's Happening
Progesterone takes over. Your metabolic rate increases (100–300 extra calories/day). Mood may dip, cravings kick in, and PMS symptoms appear. If the egg isn't fertilised, hormones drop and your period begins.
Duration in a 28-Day Cycle
This phase takes up 43% of your cycle
🍽️ Foods That Support This Phase
Complex carbs
Sweet potato, oats — boost serotonin and stabilise mood
Tryptophan-rich foods
Chickpeas, lentils, turkey — serotonin building blocks
Magnesium
Pumpkin seeds, dark chocolate — eases PMS and cramps
B6 foods
Bananas, salmon — supports serotonin production
Calcium-rich
Yoghurt, sesame — shown to reduce PMS severity
Quick Reference
| Phase | Days | Duration |
|---|---|---|
| 🌙 Menstrual | Days 1–5 | 3–7 days |
| 🌱 Follicular | Days 6–13 | 7–10 days |
| ☀️ Ovulatory | Days 14–16 | 3–4 days |
| 🍂 Luteal | Days 17–28 | 10–14 days |
Disclaimer: Educational purposes only — not medical advice. Cycle lengths vary widely (21–35 days is normal). Always consult your healthcare provider before making significant dietary changes.
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