Women's Health | Menstrual Phase Support Diet

This functional nutrition plan is designed to help pre-menopausal women support a healthy, predictable, and low-symptom menstrual cycle through targeted nutrients. By focusing on specific functional foods, the diet aims to prime the body for fertility and maintain balanced hormone levels throughout the month. Your specific plan has been tailored to be corn-free, egg-free, and gluten-free, ensuring that you can follow these hormone-supportive principles without triggering common sensitivities. This approach also considers your genetic predispositions found in your PlexusDx report; for example, genes like IL6 and TNF can influence your body's inflammatory response, which may play a role in the severity of menstrual cramps. Additionally, variants in the MTHFR gene can affect how your body processes B vitamins needed for energy and mood stability, while genes like VKORC1 are involved in blood clotting processes that can relate to menstrual flow intensity.

The program is built on evidence-backed recommendations that prioritize replenishing nutrients lost during menstruation and supporting the body's natural phases. Key considerations include:

Iron: Menstrual blood loss requires replenishing iron stores to prevent fatigue. Your plan includes iron-rich options like ground beef, poultry, lentils, and spinach.
Magnesium: Known for promoting relaxation, magnesium may help alleviate cramps and regulate mood. We have incorporated sources like leafy greens, dark chocolate, edamame, and pumpkin seeds.
Vitamin C: To boost the absorption of plant-based iron, the plan pairs iron sources with Vitamin C-rich foods, such as bell peppers with chicken or tomatoes with beef.
B Vitamins: Vitamin B6 is especially helpful for mood and energy. You will find B vitamins in whole grains and poultry within your plan.
Omega-3 Fatty Acids: To support inflammation management and potentially reduce cramp pain, the plan emphasizes sources like fatty fish (mackerel), chia seeds, and walnuts.

Ready to start eating for your cycle? Click the button below to access your personalized meal plan. If you see a meal that doesn't fit your preferences or current stock, use our "Swap" feature to find a perfect alternative. Here is how to do it:

Locate the meal you want to change on your planner.
Click the three dots associated with that meal.
Select "Swap recipe" from the menu.
Choose "Swap" to change just that meal, or "Swap all" to replace it everywhere it appears.
Keep clicking "Swap" to browse through alternatives that automatically match your specific plan rules (like gluten-free and egg-free).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

Meal Planning Tool ➜

Diets & Meal Plans