Cycle syncing diet: What to eat during each phase of your menstrual cycle
- Updated
- Published
Created with Natasha Lowe Osho, MD, Obstetrician-Gynecologist, USA
- Cycle syncing your diet means eating foods that complement your hormonal changes throughout your menstrual cycle.
- Focus on iron-rich foods during your period, energy-boosting fresh produce in the follicular phase, protein for ovulation, and mood-supporting foods in the luteal phase.
A cycle syncing diet contains foods to complement your natural hormonal fluctuations throughout each cycle phase. There are four phases of the menstrual cycle, and each one is associated with different symptoms. Cycle syncing encourages you to eat foods that reduce negative symptoms and include the nutrients you need for optimal health.
Cycle syncing foods allow you to choose meals that complement the hormonal fluctuations in your body. The idea is to work with your natural rhythms rather than against them. Understanding your cycles allows you to make informed choices about the foods you eat. Knowing you are more likely to have unhealthy cravings at specific points in your cycle can make it easier to resist those cravings.
Cycle syncing doesn’t just apply to the food you eat; you can also tailor your workouts to sync with your cycle. This ensures you push yourself when your energy levels are highest and opt for gentle workouts when hormones leave you feeling fatigued.
Femia helps millions of women align their nutrition with their cycles
Understanding cycle syncing
To understand cycle syncing, you must first become the expert of your own cycle. We usually describe the menstrual cycle as lasting 28 days, though it varies wildly between women. Generally, your menstrual cycle will take somewhere between 21 and 35 days each month. While some women have predictable cycles, others differ from month to month.
One reason why cycle tracking is worthwhile is that it allows you to gain an in-depth understanding of your cycle and the associated changes occurring in your body. In our busy modern lives, it’s easy to miss the patterns related to your cycle. You may not notice the fluctuations in your energy levels or the shifting food cravings each month without manually tracking your daily symptoms.
While there is little solid science to back up cycle syncing diets, many women find them a helpful way to control their energy levels throughout the month. Remember, women’s health is notoriously underfunded, so a lack of science doesn’t necessarily mean something doesn’t work. And, there are no risks in giving cycle syncing a whirl. If you don’t find it helpful, simply switch back to your previous diet.
Phases of a menstrual cycle
The menstrual cycle has four phases. The timeframes listed below are rough suggestions—your exact cycle may vary:
- Menstrual phase (Days 1 to 6). As you might expect, this phase covers the days you are on your period. During this phase, you may feel tired, bloated, and crampy—low hormone levels during menstruation cause fatigue.
- Follicular phase (days 7 to 12). The follicular phase occurs before ovulation, as your body prepares to release an egg. This phase’s increasing hormone levels bring elevated energy levels and better moods.
- Ovulation phase (Days 13 to 15). Ovulation is a time of increased energy. Peak estrogen levels occur around ovulation, allowing you to enjoy a boost in your mood, confidence, and energy.
- Luteal phase (Days 16 to 28). Many women find this to be a sluggish time in their cycle. Decreasing estrogen levels coupled with rising progesterone leave women with low energy and low moods.
If you want to try eating menstrual phase foods, you first need to become an expert in your cycle. Use the Femia app to track your cycle and keep note of any symptoms you experience throughout the month.
Track food cravings, energy levels, mood shifts, and bloating to see how these change throughout your cycle. You can then use this data to inform your dietary choices throughout the month. For example, once you know the bloaty points in your cycle, you can pick foods to reduce bloating.
👉Find out more: Understanding ovulation symptoms: Mood changes explained
Diet for each phase of the menstrual cycle
There are four distinct phases to your menstrual cycle. While cycle syncing centers around adapting your diet to suitr the menstrual phase you are in, there is little solid scientific proof to back up this practice. However, food syncing may encourage awareness of a healthy, balanced diet and improve PMS symptoms. For example, a 2023 study published in Frontiers in Nutrition found that diet impacts PMS symptoms, but science about what foods to eat and avoid is lacking.
1. Menstrual phase
The menstrual phase is the first stage of your cycle, from the first day of your period to the last. If you’re wondering what to eat during the menstrual phase, you might enjoy learning that eating foods high in iron can help combat symptoms of low iron.
During the menstrual phase, you may feel tired and bloated on your period. It’s wise to eat iron-rich foods and meals that reduce bloating. Pair iron-rich foods such as meat and legumes with vitamin C to boost your iron intake. Excellent menstrual phase foods include citrus fruits, which are excellent sources of vitamin C. Leafy greens, lean proteins, and whole grains are excellent foods to relieve menstrual symptoms. Stay hydrated and avoid fizzy drinks that may leave you bloated.
Though you may be craving the ease of them, it’s best to avoid heavy, processed foods that can leave you feeling worse. Cycle syncing your diet will force you to examine the foods you eat and how often you give into cravings throughout the month. You’ll likely notice you eat more junk food during your period, but this habit may be making your symptoms worse. Try to cut down on junk foods and caffeine during this phase.
2. Follicular phase
As your period ends, you enter the follicular phase, which lasts until ovulation. Increasing estrogen levels during this stage means you’re likely to feel good. If you’re wondering what to eat during the follicular phase, you may want to complement your natural energy levels during this phase. Good foods during the follicular phase include energy-boosting foods like fresh fruits, veggies, nuts, and seeds.
Eating ovulatory phase foods such as fresh foods rich in essential vitamins and minerals will ensure your body has everything it needs as you approach ovulation. A 2023 study published in Nutritional Reviews found that women’s appetites tend to wane during the follicular phase, particularly in the days preceding ovulation.
👉Find out more: Pelvic floor massage 101: How to relieve pain and improve function
3. Ovulation phase
The ovulation phase lasts up to three days, usually around two weeks before your next period is due. Changing hormones during this time may leave you with less appetite than usual. It’s vital to ensure you eat enough and opt for foods supporting healthy ovulation.
Avocados, eggs, and high-protein foods such as lean meats and tofu are fantastic foods to eat during the ovulation phase of your menstrual cycle. Zinc aids healthy ovulation, so include zinc-rich foods such as meat, seafood, nuts, and fortified foods.
If you’re following cycle syncing workouts, too, you’ll likely be pushing yourself physically during this phase. The strength and high energy afforded during the ovulation phase make it the perfect time for high-intensity workouts. If you’re doing these, you might wonder what to eat during ovulation to give you the energy you need for your workouts. Opt for high-protein foods like lean meats and tofu, with plenty of fresh vegetables and greens to boost your fiber intake.
4. Luteal phase
The luteal phase occurs in the lead-up to your period. During this time, you might crave sweet foods and battle low energy. Many women report increased appetites during the luteal phase, and many reach for junk food to fill the gap. To avoid this, choose healthy proteins and complex carbohydrates that will leave you feeling full for longer.
Good luteal phase foods include magnesium-rich foods such as dark chocolate and nuts, which can help boost your mood and fight those infamous PMS mood swings. A 2023 study published in Nutritional Research Reviews found evidence that vitamin D, calcium, zinc, and curcumin can reduce symptoms associated with menstruation.
Eating whole grains, fresh fruits, and veggies can give you a natural boost during the luteal phase. If you want to know what to eat during the luteal phase, choose high-fiber carbs to keep your appetite in check, and choose a high-protein breakfast porridge to stop yourself from loading up on junk later in the day. Avoid processed junk foods that might cause bloating in the run-up to your period.
Cycle syncing food chart
You don’t want to eat the same food every day, but the following guide gives an example of what you might eat for a day of each phase of your menstrual cycle. The important thing is to include a variety of fresh ingredients to ensure you get a mix of nutrients throughout your cycle.
| Menstrual | Follicular | Ovulation | Luteal | |
|---|---|---|---|---|
| Breakfast | Iron-fortified breakfast cereal | Overnight oats topped with fresh berries | Scrambled eggs on whole grain toast | Peanut butter oatmeal topped with nuts and seeds |
| Lunch | Watermelon, cucumber, feta, and avocado salad | Salmon served with steamed greens | Chicken and salad wrap with avocado | Baked sweet potato with quinoa salad |
| Dinner | Bolognaise and lentil spaghetti served with fresh greens | Mexican buddha bowl with avocado, brown rice, and beans | Tofu Thai curry with rice | Chickpea and spinach curry served with rice |
| Snack | Dark chocolate | Fresh fruit salad | Apple slices with peanut butter | Guacamole with whole grain pita bread |
Additional tips for cycle syncing
Following a cycle syncing diet requires some planning. You probably already know that the best way to avoid a craving is to have a plan for when cravings strike. During times of low energy, it’s tempting to reach for convenient junk foods rather than cook something from scratch.
Batch cooking can make it easier to enjoy cycle syncing foods. During your ovulatory phase, when you are enjoying an energy boost, batch-cook healthy meals packed with fresh ingredients so you have a freezer full of healthy choices to reach for when your energy levels hit rock bottom.
It can help to track your food intake alongside your cycle so you can see which foods work best to keep you full during your hungrier times. However, food tracking can be problematic, especially if you have a history of disordered eating, so you may want to skip this altogether.
Femia helps millions of women align their nutrition with their cycles
Questions from Femia community
Can I still follow a cycle syncing diet if my periods are irregular?
Yes, of course. The cycle length can vary hugely between individuals and from month to month. If you have irregular periods, tracking your cycle to identify patterns and learn when to expect your period is essential. While the follicular phase may take longer sometimes, the luteal phase is usually around two weeks, so you can pinpoint when to expect your period once you’ve noticed telltale ovulation symptoms.
Symptom tracking can help you to make sense of your irregular cycles. A cycle length of between 21 and 35 days is considered normal, but if your cycle length is shorter and longer than this window, it’s worth consulting your OBGYN to see if an underlying health condition may be to blame.
Are there any supplements that can complement a cycle syncing diet?
The key to cycle syncing your diet is ensuring your body gets everything it needs throughout the month from the food you eat. A healthy, balanced diet shouldn’t require multivitamins, but there’s generally no harm in taking supplements as a nutritional safety net.
Before parting with your money, investigate the claims made by the supplement manufacturers. Check the vitamins and minerals and the amounts of each listed. Do they contain enough of each vital nutrient? Consult your healthcare provider before starting a new supplement regime. Your doctor may be able to recommend a daily multivitamin or omega-3 fatty acid supplement to complement your cycle synced diet.
How does exercise fit into a cycle syncing plan?
Most people who sync their diet to their menstrual cycle apply the same logic to their exercise regime. Just as natural hormonal fluctuations can determine your appetite and diet, they can also impact your energy levels and workout success.
During the follicular and ovulation phases, you may notice higher energy levels and feel more able to push yourself during workouts. In contrast, you may prefer a gentler exercise regime and more time between workouts during your menstrual phase. Tracking your cycle allows you to look for ways to switch your lifestyle to suit your changing body in terms of diet and exercise.
The bottom line
While scientific studies have yet to back the success of cycle syncing diets, many women and athletes swear by this method. While it may not work for everyone, it’s worth trying to see if it works for you. Hopefully, it will help boost your energy levels and relieve pesky symptoms of PMS. At the very least, you might learn more about your cycle and how it impacts your health, which can only be a good thing.
Once you have information about your cycles and understand your nutritional needs during each cycle phase, it’s time to create a cycle syncing food chart. You don’t need a strict diet; you simply need a general idea of which foods are worth including (or avoiding) at each time of the month. Consult with a nutritionist experienced with cycle syncing diets to help you create a food plan to follow throughout the month.
References
- Siminiuc, Rodica, and Dinu Ţurcanu. “Impact of nutritional diet therapy on premenstrual syndrome.” Frontiers in nutrition vol. 10 1079417. 1 Feb. 2023, doi:10.3389/fnut.2023.1079417 https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1079417/full.
- Rogan, Michaela M, and Katherine E Black. “Dietary energy intake across the menstrual cycle: a narrative review.” Nutrition reviews vol. 81,7 (2023): 869-886. doi:10.1093/nutrit/nuac094 https://pubmed.ncbi.nlm.nih.gov/36367830/.
- Brown, Natalie et al. “Nutritional practices to manage menstrual cycle related symptoms: a systematic review.” Nutrition research reviews, 1-24. 25 Sep. 2023, doi:10.1017/S0954422423000227 https://pubmed.ncbi.nlm.nih.gov/37746736/.
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