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I am constantly amazed at how being in tune with my menstrual cycle has changed how I function, so let’s talk about cycle-syncing foods and how you can optimize your overall health and well-being as a woman.

Every young girl should be taught about her body, but unfortunately, most of us are never taught enough about our menstrual cycle and how it affects our bodies as females. There is even a gap in research and studying women specifically when it comes to health. 

As a personal trainer and nutrition expert, I have helped thousands of women change from the inside out by creating programs to optimize your health with simple habits and mindset shifts, and cycle syncing makes such a difference in this process.

If you want to reduce your cycle symptoms like mood swings, cravings, bloating and fatigue, then let’s dive in!


Before we jump into the nitty-gritty of cycle syncing foods, let's quickly discuss your menstrual cycle and how you can reduce your period symptoms by understanding how your body works. 

Your menstrual cycle is divided into four main phases: menstrual, follicular, ovulation, and luteal. Each phase is characterized by hormonal shifts that impact your energy levels, metabolism, and nutritional needs.

You should know that your nutritional needs shift four times a month, and how to best support your body during each phase.

If you’re interested in learning how to adjust your activity levels and fitness routines during your cycle as well, then check out our post HERE!


During the menstrual phase, your body is shedding the uterine lining, and your energy levels may be lower than usual. It's crucial to nourish your body with foods that replenish essential nutrients and support hormonal balance. 

Here are 10 cycle syncing foods that are ideal during this phase:

  1. Dark Leafy Greens: Spinach, kale, and Swiss chard are rich in iron, which can help replenish the iron lost during menstruation, combating fatigue and supporting overall energy levels.
  2. Berries: Blueberries, raspberries, and blackberries are packed with antioxidants and vitamin C, which can help reduce inflammation and support immune function during this vulnerable phase.
  3. Lentils: These legumes are excellent sources of plant-based protein and iron, providing sustained energy and supporting healthy blood flow.
  4. Salmon: Rich in omega-3 fatty acids, salmon can help reduce inflammation and alleviate menstrual cramps, promoting a sense of well-being during this phase.
  5. Turmeric: This vibrant spice contains curcumin, a powerful anti-inflammatory compound that can help ease menstrual discomfort and support overall health.
  6. Avocado: Loaded with healthy fats and potassium, avocados can help regulate hormonal balance and support hydration during menstruation.
  7. Pumpkin Seeds: High in magnesium, zinc, and omega-3 fatty acids, pumpkin seeds can help alleviate bloating and support mood stability during the menstrual phase.
  8. Quinoa: A nutrient-dense grain, quinoa provides a good dose of iron, magnesium, and fiber, supporting energy levels and digestive health.
  9. Ginger: Known for its anti-nausea and anti-inflammatory properties, ginger can help alleviate digestive discomfort and support overall well-being during menstruation.
  10. Dark Chocolate: Opt for a high-quality, low-sugar dark chocolate to satisfy cravings and boost mood, thanks to its magnesium content and mood-enhancing compounds.


As you enter the follicular phase, your energy levels begin to rise, and your body prepares for ovulation. It's essential to focus on foods that support increased activity and metabolism during this phase. 

Here are 10 cycle syncing foods that are ideal during the follicular phase:

  1. Eggs: Packed with high-quality protein and essential nutrients, eggs can support muscle recovery and provide sustained energy for your active lifestyle.
  2. Asparagus: Rich in folate and fiber, asparagus can support hormone regulation and promote healthy digestion during the follicular phase.
  3. Sprouts: Whether it's broccoli sprouts, alfalfa sprouts, or mung bean sprouts, these nutrient-dense foods can support detoxification and hormonal balance.
  4. Wild Rice: With its complex carbohydrates and fiber content, wild rice can provide sustained energy and support stable blood sugar levels during this phase.
  5. Flaxseeds: These tiny powerhouses are rich in omega-3 fatty acids and lignans, which can support hormone metabolism and promote overall well-being.
  6. Artichokes: Packed with fiber and antioxidants, artichokes can support liver health and aid in the detoxification process during the follicular phase.
  7. Bell Peppers: Loaded with vitamin C and other antioxidants, bell peppers can support immune function and promote collagen production for healthy skin.
  8. Almonds: A great source of healthy fats and vitamin E, almonds can support hormone production and provide a satiating snack option for busy days.
  9. Broccoli: This cruciferous vegetable contains sulforaphane, a compound that supports detoxification and hormone balance in the body.
  10. Green Tea: Rich in catechins and L-theanine, green tea can support metabolism, focus, and overall vitality during the follicular phase.


During the ovulation phase, which typically occurs around day 14 of a 28-day cycle, your body is gearing up to release an egg. This phase is marked by a surge in estrogen and luteinizing hormone, which can boost energy levels and enhance your mood.

Top 10 Foods for the Ovulation Phase

  1. Salmon: Packed with omega-3 fatty acids, salmon can help reduce inflammation and support hormone balance during this phase.
  2. Leafy Greens: Spinach, kale, and Swiss chard are rich in iron and folate, which are essential for replenishing nutrient stores after menstruation.
  3. Berries: Loaded with antioxidants, berries can help combat oxidative stress and support overall wellness.
  4. Eggs: A great source of protein and choline, eggs can provide the building blocks for hormone production and support brain health.
  5. Quinoa: This versatile grain is rich in fiber and B vitamins, which can help regulate blood sugar levels and support energy production.
  6. Avocado: Packed with healthy fats, avocados can help support hormone production and keep you feeling satisfied.
  7. Pumpkin Seeds: High in magnesium and zinc, pumpkin seeds can support hormone balance and alleviate PMS symptoms.
  8. Turmeric: Known for its anti-inflammatory properties, turmeric can help reduce cramps and support overall well-being.
  9. Greek Yogurt: Rich in probiotics and protein, Greek yogurt can support gut health and provide a steady source of energy.
  10. Sweet Potatoes: Loaded with complex carbohydrates and vitamin A, sweet potatoes can help regulate blood sugar levels and support hormone balance.


As we transition into the luteal phase, which spans from ovulation to the start of menstruation, progesterone levels rise, metabolism increases, and your body prepares for a potential pregnancy. This phase is often associated with increased appetite and cravings due to rising levels of progesterone.

The luteal phase comes after ovulation and lasts until the start of the next period. This phase may bring about mood swings, bloating, and cravings for comfort foods high in carbohydrates and fats, such as chocolate, pasta, and cheese. These foods can provide a temporary boost in serotonin levels, helping to alleviate premenstrual symptoms.

Remember that each person's experience may vary, and these cravings are based on general trends observed during the menstrual cycle.

Top 10 Foods for the Luteal Phase:

  1. Dark Chocolate: Rich in magnesium and mood-boosting compounds, dark chocolate can help alleviate cravings and support serotonin production.
  2. Salmon: Yes, it's back! The omega-3 fatty acids in salmon can help reduce inflammation and support mood stability during this phase.
  3. Broccoli: Packed with fiber and nutrients, broccoli can help support estrogen metabolism and promote detoxification.
  4. Lean Beef: A great source of iron and protein, lean beef can help replenish nutrient stores and support energy levels.
  5. Oranges: High in vitamin C, oranges can help support immune function and enhance iron absorption.
  6. Almonds: Loaded with healthy fats and magnesium, almonds can help combat cravings and support overall well-being.
  7. Lentils: Rich in fiber and protein, lentils can help stabilize blood sugar levels and support sustained energy.
  8. Leafy Greens: Once again, leafy greens make the list for their rich nutrient profile and support for overall health.
  9. Flaxseeds: High in omega-3 fatty acids and fiber, flaxseeds can help support hormone balance and reduce bloating.
  10. Chamomile Tea: Known for its calming properties, chamomile tea can help reduce stress and promote relaxation during this phase.


Now that we've covered the top foods for all four phases,, you might be wondering how to incorporate them into your diet. The key is to focus on whole, nutrient-dense foods and listen to your body's cues. Experiment with different recipes that feature these cycle syncing foods and pay attention to how your body responds.

Transitioning from one phase to another, our nutritional needs may shift, and that's okay. Embrace the power that comes with understanding your body and how to support her.

Whether you're whipping up a nutrient-packed smoothie during ovulation or savoring a hearty lentil stew during the luteal phase, remember that your body knows how to support you.


XOXO, Bree

I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

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