Cycle Syncing: Foods to Eat at Different Phases of your Menstrual Cycle

Each phase of your menstrual cycle comes with new hormone levels, which affects our mood, our bodies, our cravings, and so much more. But did you know that the way you treat your body all month long has an effect on your period symptoms?!

Choosing certain foods to elevate each phase of your cycle can help reduce symptoms like PMS, headaches, low energy, and even cramps. It's also a great way to get in tune with your body, and learn to listen to what it needs. Syncing your meals with your phase will allow you to feel your best all month long (even when you're bleeding!!).

Here is our guide to each phase of your cycle, what nutrients to focus on, and some of our favorite ingredients for each.

Menstrual Phase (approx. days 0-5)

Nutrients to focus on: Iron, Vitamin C, Vitamin K, Omega-3 fatty acids

• dark green leafy vegetables
• nuts
• beef
• chicken
• clams
• dark chocolate

Follicular Phase (approx. days 6-14)

Nutrients to focus on: Fermented foods, healthy fats, cruciferous vegetables for estrogen balance

• fruit
• whole grains
• potatoes
• kimchi
• kombucha
• quinoa
• brown rice
• pumpkin & flax seeds
• stay hydrated!!

Ovulatory Phase (approx. days 14-16)

Nutrients to focus on: carbohydrates with a low glycemic index, monounsaturated and polyunsaturated fatty acids, antioxidant-rich foods and foods with vitamin D and folic acid

• broccoli
• cauliflower
• brussels sprouts
• salmon
• eggs
• chia seeds
• walnuts

Luteal Phase (approx. days 16-28)

Nutrients to focus on: magnesium, zinc, vitamin B6, omega-3 fatty acids, potassium

• red meat
• oysters
• beans
• nuts
• salmon
• sardines
• leafy greens
• avocados
• sweet potatoes
• beets