¡Ahora en español! Spanish is now available on NourishUs. Healthy and easy recipes tailored to your cycle. How are you feeling today? Nourish your body with our app.
Nourish your body and mind with recipes synced to your cycle phase. Support every phase, reduce PMS, track ovulation, and discover hormone-friendly meals.
Our goal is to fill a gap in menstrual wellness by helping users reduce PMS symptoms and enjoy happier, healthier periods by what they put into their bodies. We’re thrilled to launch NourishUs, as an empowering tool that is accessible to everyone who menstruates, as well as anyone supporting someone who does. We’re always eager to improve NourishUs and make it the best it can be. We welcome your ideas and feedback, and we’d love to hear about your experience!
The supplement industry is a billion-dollar machine. While some supplements help, they often distract from the root of nourishing ourselves through food. Harvard Health notes that vitamins and minerals are most potent when they come from whole foods, which also offer antioxidants, flavonoids, and other nutrients supplements lack. Plus, food not only tastes better but is often a more affordable and balanced way to meet your nutritional needs.
What to eat during Menstrual Phase:
• During this phase, the body sheds the uterine lining, resulting in menstrual bleeding. Typically lasts 3-8 days. Iron-rich foods like lean meats, beans, lentils, tofu, spinach, and fortified cereals help replenish iron lost during menstruation, preventing anemia and fatigue.
What to eat during Follicular Phase:
• The body prepares for ovulation by developing and maturing an egg. Usually spans 11-27 days. Consume foods rich in omega-3 fatty acids, like salmon, chia seeds, and walnuts, to promote healthy follicle development and reduce inflammation.
What to eat during Ovulation Phase (aka your Fertile Window):
• A mature egg is released from the ovary during this window, when pregnancy is most likely to occur. Lasts up to 5 days. Eat lean proteins, whole grains, and antioxidant-rich fruits and vegetables (like berries and leafy greens) to provide energy and support egg release.
What to eat during the Luteal Phase:
• The body prepares for possible pregnancy, and if fertilization doesn't occur, the cycle begins anew. Typically lasts 10-16 days. Choose nourishing options like soups, stews, root vegetables, and herbal teas to support comfort and digestion as the body prepares for a new cycle.
NourishUs Features:
• Use filters to find recipes by cycle phase, ingredients, or dietary restrictions ie: (Gluten Free, Nut Free, Dairy Free, Pescatarian, Vegetarian).
• 400+ cycle based recipes included with prep time, cook time, and macros (Protein, Fat, Carbs). We do not include Calories because this is not a weight loss app but a focus on nourishment.
• Siri App Intents such as “Log Period in Nourish Us” and “Show Recipes in NourishUs”.
• Free cycle tracking and affordable ad-free recipes.
• Secure Cycle Data by integrating with Apple Health. We do not store any of your cycle data, it never leaves your device.
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Please note: NourishUs should not be used as a method of birth control or to facilitate conception. This app intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
View our Privacy Policy at https://nourishus.app/privacy-policy
View Terms of Service at https://www.apple.com/legal/internet-services/itunes/dev/stdeula
A+ Period Tracking and Supportive Nutrition WITH PRIVACY!
E_L_zee
Finally! A great period tracking app that doesn’t collect or share your data—the perfect tool to help me keep track of my periods and make sure my body is getting the nutrients it needs throughout the various stages of my cycle. I haven’t seen any other period tracking apps have the capability to suggest relevant recipes, so this one is really a game changer! So many of us forget how hard our body is working behind the scenes, and knowing what kinds of foods to eat and when to eat them has helped me feel better and have more energy throughout the month. I also really like the way it’s designed, especially the home page. It’s simple, easy to understand, and I love that it tells you what phase of your cycle you’re in, it’s cool to see! Looking forward to seeing and participating in how this app and its community continue to develop and grow! Highly recommend it to all the menstruating baddies out there!
So helpful!
Kimberwiki
I’ve been trying to get more in touch with my body and my cycle lately, and this app has been so helpful for that! There are so many yummy recipes available for each stage of my cycle so I can always find a recipe that will please me and my family. The instructions are easy to use and the explanations are so informative. Oh yeah, and it’s free!
Happy this exists!
Raquel_ita
So excited that there is a way to connect recipes with my cycle! Happy to see that more focus is being placed on how women should nourish themselves based on the different hormonal changes we go through each month. Love to see it!
NourishUS
Soapy42
This is such a great app to keep track of your cycle! It’s wonderfully detailed to monitor the different phases of your period. Additionally the nutritional needs that your body requires during those times as well. I recommend it.
¡NourishUs ahora habla español!
Spanish Language Support
• Switch the entire app to Spanish from Profile > Language, or let it follow your device's language automatically.
• Recipes, ingredients, and instructions translate right on your device when Spanish is selected.
We'd love to hear what you think. Leave a review or reach out. Your feedback helps us grow!
Version 2.0.1
The developer, NourishUs, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Linked to You
The following data may be collected and linked to your identity:
Contact Info
Data Not Linked to You
The following data may be collected but it is not linked to your identity:
Health & Fitness
Identifiers
Usage Data
Diagnostics
Privacy practices may vary, for example, based on the features you use or your age. Learn More
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
Seller
Puerto Productions LLC
Size
25 MB
Category
Health & Fitness
Compatibility
Requires iOS 18.0 or later.
iPhone Requires iOS 18.0 or later.
Mac Requires macOS 15.0 or later and a Mac with Apple M1 chip or later.
