Ce que nous mangeons peut avoir un impact sur notre santé et sur notre cycle menstruel. En effet, les hormones comme les œstrogènes, la progestérone ou la testostérone sont affectés par les aliments que nous consommons. Si certains aliments peuvent les déséquilibrer, d’autres peuvent également les soutenir. Toutefois, pendant les phases de notre cycle, l’alimentation peut être dictée par certaines envies et c’est tout à fait normal. L’objectif n’est pas de suivre un quelconque régime mais de proposer une alimentation selon le cycle menstruel qui pourrait contribuer à réduire certains symptômes ou à favoriser un meilleur équilibre physique, mental ou émotionnel.
Comment reconnaître un bon cycle menstruel ?
Les cycles menstruels peuvent être de bons indicateurs d’un état de santé général. La plupart des femmes âgées de 12 à 50 ans ont entre 10 et 12 cycles par an. Les cycles menstruels durent entre 28 et 35 jours, bien que ce nombre puisse varier. Tant que ton cycle te semble normal et cohérent, c’est bon signe. Il est cependant tout à fait normal de constater quelques variations dans nos cycles. En effet, la saison, l’âge, l’étape de la vie ou le niveau de stress peuvent provoquer des changements. Il est courant de penser que la menstruation est l’événement principal d’un cycle, alors que nous répertorions en fait 4 phases dans un cycle.
Photo de Sydney Sims sur Unsplash
Les différentes phases du cycle menstruel
Notre cycle menstruel comporte 4 phases distinctes :
- Les menstruations (partie de la phase folliculaire)
- Folliculaire (pré-libération des œufs)
- Ovulatoire (processus de libération de l’ovule)
- Lutéale (après la libération des œufs)
| Phase | Jours | Commentaires |
| Menstruel | 1-5 | Le premier jour de saignement marque le premier jour du cycle. Pendant la phase menstruelle, La muqueuse de l’utérus se détache, provoquant des saignements. Toutes les hormones sont faibles pendant les premiers jours. |
| Folliculaire | 6-14 | Les œstrogènes et la progestérone sont en hausse. Après avoir cessé de saigner, tu entres dans la phase folliculaire qui se produit du 6e au 14e jour. La fin de la phase folliculaire est marquée par l’ovulation, lorsque le follicule éclate et libère un ovule prêt pour la fécondation. |
| Ovulatoire | 15-17 | On constate ici un pic d’oestrogène. Immédiatement après l’ovulation, le corps garde l’espoir qu’un ovule fécondé s’implante dans l’utérus. Au cours de cette phase, la progestérone augmente, entraînant la croissance d’une muqueuse utérine riche en nutriments prête pour l’implantation. |
| Lutéale | 18-28 | Les niveaux d’oestrogène et de progestérone sont élevés. Si l’ovule n’est pas fécondé, les niveaux d’hormones diminuent et le cycle menstruel recommence. Ainsi, il commence à se préparer à se débarrasser de la muqueuse utérine et à répéter à nouveau le cycle. |
À noter : chaque personne est différente, de ce fait, les jours indiqués ci-dessus sont une durée moyenne pour chaque phase.
Quelle alimentation adopter selon mon cycle menstruel ?
L’alimentation constitue un bon moyen d’optimiser chaque phase du cycle. N’oublie pas que les besoins nutritionnels de chaque personne sont différents. De ce fait, un menu peut ne pas correspondre aux besoins de chacun. Aussi, un professionnel de la santé peut t’aider à prendre les meilleures décisions nutritionnelles tout en prenant compte de tes besoins individuels.
Photo de David B Townsend sur Unsplash
Les bonnes pratiques nutritionnelles à suivre
| Aliments à privilégier | Aliments à réduire |
| Les légumes contiennent beaucoup de fibres, de phytonutriments, de vitamine C et de magnésium. | Le sucre peut provoquer une inflammation en favorisant la résistance à l’insuline. |
| Les phytoestrogènes présents dans les aliments comme les noix, les légumineuses, les grains entiers, les graines de lin et le soja sont des alliés de choix. | L’alcool. Lorsque le foie détoxifie l’alcool, il ne peut pas traiter les œstrogènes. En conséquence, les personnes qui boivent de l’alcool ont souvent des niveaux plus élevés d’œstrogènes qui affectent le cycle menstruel. |
| Les protéines sont importantes pour maintenir la masse maigre et pour maintenir l’équilibre hormonal. | Les huiles végétales comme le soja ou le maïs sont riches en acides gras oméga-6 considérés comme étant inflammatoires en excès. |
| Les glucides complexes sont des glucides à digestion lente qui donnent de l’énergie au corps. | |
| Les graisses. Ne pas manger suffisamment de matières grasses peut provoquer des règles irrégulières ou abondantes. Privilégie les graisses végétales aux graisses animales. | |
| Les acides gras oméga-3 sont des graisses anti-inflammatoires que l’on retrouve dans l’huile de colza, le poisson gras et les œufs biologiques. |
En résumé :
- Dans le but de soutenir un cycle menstruel sain, privilégie les aliments riches en nutriments.
- Des protéines de qualité, des graisses végétales et des glucides riches en fibres fournissent au corps les nutriments nécessaires pour produire une quantité adéquate d’hormones.
- Pense à diminuer la consommation d’aliments inflammatoires et transformés.
Alimentation à privilégier pendant la phase menstruelle
La phase menstruelle est une période de repos. Le corps subit une réponse inflammatoire pour se débarrasser de la muqueuse utérine. C’est pourquoi, se nourrir avec des aliments anti-inflammatoires riches en nutriments peut être bénéfique.
Privilégie alors la consommation :
- De céréales complètes (pâtes complètes, riz complet..).
- D’aliments riches en vitamines, minéraux et autres phytonutriments que tu retrouves dans les légumes ou les légumineuses..
- Si possible, inclus des aliments fermentés car ils peuvent être plus faciles à digérer.
- D’aliments riches en fer et en vitamines du groupe B. Environ 1 mg de fer est perdu pour chaque jour de saignement. Les aliments comme la viande rouge, les épinards et les légumes à feuilles vertes constituent d’excellentes sources. De plus, l’introduction d’aliments contenant de la vitamine C peut faciliter l’absorption du fer (poivrons rouges, ananas, fraises, brocoli, mangue, citron).
- D’aliments riches en omégas 3 pour diminuer les douleurs (anchois, sardines, maquereaux, noix, graines de lin ou de chia).
- Pendant cette phase, limite le sucre, l’alcool et la caféine car ils peuvent déclencher des déséquilibres hormonaux.
Idée de liste de courses pour la phase menstruelle :
- Légumineuses (lentilles, haricots..)
- Épinards
- Cresson
- Citron
- Fraises
- Kéfir ou yaourts probiotiques
- Céréales complètes (riz, pâtes..)
- Graines de lin
- Protéines de qualité (poulet, lentilles, poisson, œufs, tofu..)
Quelques exemple de repas pour la phase menstruelle :
- Salade de lentilles, avocat et patate douce
- Salade d’asperges et épinards aux oeufs durs
- Pudding graines de chia
Photo de Ella Olsson sur Unsplash
Chez GoodSesame on te propose des menus sains, gourmands et respectueux de l’environnement, alors n’hésite pas à télécharger l’app !
Alimentation à privilégier pendant la phase folliculaire
Pendant cette phase, nous commençons à nous sentir plus énergiques. C’est donc le bon moment pour incorporer des aliments légers et dynamiques tels que des salades et des aliments fermentés qui favorisent la santé intestinale.
Privilégie alors la consommation :
- De céréales complètes et de légumineuses. Evite les glucides simples comme les pâtes blanches, le riz blanc qui ont une tendance pro-inflammatoire.
- Il peut également être intéressant d’incorporer des aliments fermentés qui métabolisent les œstrogènes, comme les germes de brocoli.
- D’aliments riches en fer et en vitamine C pour rétablir les niveaux qui ont pu être perdus pendant les règles.
- De protéines de bonne qualité. Elles ralentissent l’absorption des sucres dans le sang et évitent ainsi les pics d’insuline.
- D’acides gras contenus dans les huiles végétales et les graines qui aident à la formation de l’oestrogène.
Idée de liste de courses pour la phase folliculaire :
- Légumes
- Graines de lin
- Avocat
- Brocolis
- Noix
- Sarrasin et quinoa
- Saumon
- Fruits de saison
- Kéfir, chou et yaourt probiotique
Quelques exemple de repas pour la phase folliculaire :
- Pizza verte aux épinards, petites pois et brocolis
- Galettes Sarrasin Feta, Tomates Séchées, Houmous Betterave & Avocat
- Buddha bowl salade de choucroute crue, quinoa aux herbes, mangue, avocat et magret séché
Photo de Roosa Kulju sur Unsplash
Alimentation à privilégier pendant la phase d’ovulation
Lorsque le taux d’œstrogènes est élevé, privilégie la consommation d’aliments qui soutiennent le foie car ils offrent des avantages pour la santé et peuvent te protéger contre les toxines connues pour avoir un impact sur les hormones. Un apport plus élevé en folates serait associé à des taux d’implantation de l’ovule plus élevés. L’ajout de légumes verts à feuilles, de pois et de haricots rouges pourrait donc être utile.
Privilégie alors la consommation :
- De légumes crucifères (brocolis, chou..).
- D’aliments anti-inflammatoires comme les fruits entiers, les légumes et les amandes.
- De protéines végétales et animales.
- De fibres pour t’assurer d’être en mesure d’éliminer correctement.
- D’aliments riches en zinc : huîtres, fruits de mer, noix de cajou, oeufs.
- D’aliments riches en antioxydants également considérés comme bénéfiques. Tu peux ajouter des aliments contenant plus de vitamines C et E, de bêta-carotène et de lutéine à ton alimentation pendant cette période.
Idées de liste de courses pour la phase d’ovulation :
- Quinoa
- Brocoli
- Oeufs
- Chou
- Céréales complètes (pain, pâtes, riz..)
- Fruits (baies, agrumes, papaye..)
- Fruits de mer
- Poisson
- Noix de cajou
- Légumes et légumineuses (haricots rouges..)
Quelques exemple de repas pour la phase d’ovulation :
Photo de Carissa Gan sur Unsplash
Alimentation à privilégier pendant la phase lutéale
Cette phase correspond au moment où la progestérone commence à augmenter avant les prochaines règles. La survenue de symptômes de fringales durant cette phase est scientifiquement prouvée. Une étude (1) a examiné le cycle menstruel de 17 personnes ménopausées en prélevant leurs échantillons de sang pour mesurer une variété d’hormones afin d’évaluer leurs fringales. Les résultats ont montré que les fringales pendant la phase lutéale peuvent être liées à la quantité de leptine dans notre sang. La leptine est une hormone de la faim qui nous indique quand nous sommes rassasiés. Lorsque la leptine est faible et que les niveaux d’œstrogène sont élevés, nous avons tendance à ressentir des fringales accrues, en particulier pour les aliments sucrés.
Privilégie alors la consommation :
- Des graisses végétales (huiles, graines..). Elles facilitent la production de progestérone et évitent ainsi les baisses de moral.
- D’aliments riches en magnésium pour aider à éviter les maux de tête et les troubles du sommeil (noix, graines, légumes-feuilles, avocat).
- Des aliments riches en vitamines et minéraux (céréales complètes, champignons, avocats, légumineuses, légumes verts).
- Le café et l’alcool peuvent interférer avec l’absorption des vitamines et minéraux essentiels nécessaires à une santé menstruelle optimale, alors teste des alternatives comme les tisanes.
Idée de liste de courses pour la phase lutéale :
- Chou-fleur
- Tisanes
- Graines de sésame
- Épinard
- Riz brun
- Protéine de qualité (tofu, poulet, viandes maigres, poisson et fruits de mer..)
- Baies
- Curcuma
Quelques exemple de repas pour la phase lutéale :
- Smoothie anti-oxydant kiwi et citron
- Pâtes crémeuses au chou-fleur, champignons & épinards
- Filets de carrelet sauce crémeuse au curcuma
Photo de Bryony Elena sur Unsplash
Chaque femme est différente et présente des besoins qui lui sont propres. Adopter une alimentation variée et complète représente la première étape pour équilibrer nos hormones lorsqu’il s’agit de prendre en charge notre santé. Cela est particulièrement utile si tu luttes contre des règles douloureuses ou d’autres symptômes de déséquilibre hormonal. Toutes les hormones de notre système endocrinien sont influencées par de nombreux facteurs, y compris ce que nous mangeons.
Pour conclure, cet article sur alimentation et cycle menstruel t’a plu ? Nous pensons que cet article peut t’intéresser : Top 5 des applications de rééquilibrage alimentaire
Si l'envie te prend de rejoindre la discussion, viens nous dire hello sur Discord et sur nos groupes Facebook privés : Santé et Nutrition, Environnement, Cuisine et Éthique et bien-être animal.
Source :
(1) Krishnan S, Tryon RR, Horn WF, Welch L, Keim NL. Estradiol, SHBG and leptin interplay with food craving and intake across the menstrual cycle. Physiol Behav. 2016 Oct 15;165:304-12. doi: 10.1016/j.physbeh.2016.08.010. Epub 2016 Aug 12. PMID: 27527001.
Crédit photo de couverture : Coffeefy Workafe provenant de Unsplash
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