Cycle Syncing Food Chart
Great nutrition isn’t about following the latest fad diets that promote low-fat, low-carb, or high-protein approaches. The key to a healthy diet lies in understanding and supporting your body’s unique needs. That’s where cycle syncing comes in.
Medically reviewed by
Assoc. Prof. Tanja Premru-Sršen, M.D., Ph.D.
Highlights
- Cycle syncing involves aligning health practices with the natural hormonal fluctuations of the menstrual cycle.
- Nutrition plays a crucial role in cycle syncing, supporting the body's needs in each phase of the menstrual cycle.
- Menstrual Phase: Focus on iron-rich foods to replenish nutrients lost during menstrual bleeding.
- Follicular Phase: Include foods that support long-lasting energy and regulated estrogen levels.
- Fertile Window: Opt for foods that support the liver and are rich in antioxidants and omega-3s.
- Luteal Phase: Concentrate on foods that improve mood, support stable blood sugar, and promote sleep.
Content
If you’re unfamiliar with cycle syncing, it involves aligning your health practices with the natural hormonal fluctuations aka. the menstrual cycle.
Let’s focus on one crucial aspect of cycle syncing: Nutrition.
Optimizing Nutrition for Each Phase of Your Menstrual Cycle
As you embark on the cycle-syncing journey and explore the breakdown of foods for each unique phase of your menstrual cycle, we’ll guide you through the reasons behind each food being designated to a specific category.
By understanding the four phases of the menstrual cycle, you can effortlessly connect the dots and comprehend why your body naturally craves certain things at certain times of the month.
Menstrual Phase
Days 1-6: Start of your period
During the menstrual phase, hormone levels are at their lowest especially, estrogen and progesterone, which triggers the shedding of the uterine lining.
As a result, menstrual bleeding occurs due to the withdrawal of hormonal support for the uterine tissue, causing you to lose nutrients such as iron as well.
Food Suggestions
Soups and stews, proteins, fasts, and low-glycemic vegetables are best during the menstrual phase.
Include particular nutrients to replenish minerals lost in menstrual blood, fight fatigue and anxiety, and ease cramping and inflammation.
Nutrient Suggestions
- Iron
- Magnesium
- Omega-3s
- Antioxidants
- Vitamin D
Follicular Phase
Days 7-10: Leading up to ovulation
Follicle-stimulating hormone (FSH) and estrogen levels rise throughout the follicular period. While estrogen thickens the uterine lining to prepare for potential implantation, FSH promotes the growth of follicles in the ovaries.
Food Suggestions
Include foods that support long-lasting energy, a healthy digestive system, and regulated estrogen levels as you move past the bleeding phase of your period and FSH levels rise.
Nutrient Suggestions
- Zinc
- Phytoestrogens
- Omega-3s
- Probiotics
Fertile Window
Days 3-5: Ovulation period
The fertile window, which usually lasts a few days before and after ovulation occurs, is when hormone levels like luteinizing hormone (LH) and estrogen are at their highest.
A mature egg’s release is supported by this hormonal surge, which also increases cervical mucus production to facilitate sperm transit and creates an ideal environment for fertilization
Food Suggestions
With high estrogen, you will want to eat foods that support your liver.
It is also beneficial to focus on consuming foods that are rich in antioxidants, and high in omega-3 as they can help support reproductive health, reduce inflammation, and promote hormonal balance.
Nutrient Suggestions
- Vitamin C
- B-vitamins
- Antioxidants
- Glutathione
Luteal Phases
Days 10-14: Before your period
During the luteal phase, the last phase of the menstrual cycle, the ruptured follicle transforms into the corpus luteum, which produces progesterone.
In order to prepare for implantation, progesterone helps maintain and thicken the uterine lining.
If fertilization does not take place, hormone levels begin to fall, which signals the beginning of a new menstrual cycle.
Food Suggestions
As you enter the second half of your cycle, you should concentrate on eating foods and consuming nutrients that improve mood, support stable blood sugar, prevent nutrient deficiencies, balance hormones, and promote sleep.
Nutrient Suggestions
- B-vitamins
- Magnesium
- Omega-3s
- Selenium
- Calcium
Menstrual Cycle Food Chart
| FOOD CATEGORY | Menstrual phase 1-6 days | Follicular phase 7-12 days | Ovulatory phase 13-15 days | Luteal phase 16-28 days |
|---|---|---|---|---|
| Whole grains | Durum Spelt Buckwheat Wheat bran Couscous Oatmeal Rice – brown Corn Barley Quinoa |
Durum whole Wheat Wheat bran Couscous Burghul Kibbled wheat Oatmeal Rice Corn Barley Sorghum Rye Millet |
Bred whole wheat Durum whole wheat Wheat bran Oatmeal Rice Rye Millet Buckwheat Quinoa Breakfast cereals Sourdough Bread Corn |
Spelt Emmer Einkorn Oatmeal Rice – brown Corn Barley Sorghum Rye Buckwheat Wheat germ Sourdough Bread |
| Gluten-free | Teff Rice Corn Sorghum Millet Amaranth |
Teff Rice Corn Sorghum Millet Amaranth |
Teff Rice Millet Amaranth Quinoa |
Teff Rice Corn Sorghum Millet Amaranth Buckwheat |
| Vegetables | Spinach Black beans Edamame Potato Kidney beans Cucumber Broccoli Carrot Cauliflower Seaweed Kale Okra Sweet potato Celery Beets Red cabbage Sweet green Pepper |
Avocados Cruciferous vegetables Lentils Chickpeas Green beans Artichokes String beans Carrots Cauliflower Zucchini Green beans Black beans Pinto beans Sweet potato Celery Pickles Pickled turnips and their green Red bell pepper Mushrooms Seaweed |
Tomatoes Lima beans Navy beans Avocado Carrots Spinach Sweet potato Green peas Cucumber Garlic Bell pepper Eggplant Seaweed Kale Okra Collard greens Rhubarb Pickles Pickled turnips and their green Green chili pepper Beet greens Mushrooms (white cup UV) |
Cabbage Carrots Soybeans Shiitake mushrooms Cruciferous vegetables Brussels sprouts Red potatoes Sweet potatoes Kidney beans Navy beans Green beans Spinach Black beans Edamame Avocado Potato Cucumber Avocado Onions Garlic Tomatoes Red cabbage Pickles |
| Fruit | Bananas Raisins Apple Cranberries Black plums Gala apples Dried fruit Purple or red grapes Kiwi Watermelon |
Prunes Granny Smith apples Sweet cherries Black plums Strawberries Dried fruit Kiwifruit Grapefruit |
Oranges Blueberries Dried fruit Kiwifruit Papaya Strawberries Passionfruit Figs Lemons Limes |
Oranges Peaches Pears Bananas Raisins Blueberries Apple Pineapple Dried fruit Raspberries Strawberries Blackberries |
| Proteins | Lean meat Salmon Halibut Sardines Lean chicken breast Beef Eggs |
Lean meat Salmon Halibut Sardines Lean chicken breast Eggs |
Lean meat Salmon Halibut Sardines Lean chicken breast Beef liver Eggs Oysters |
Dry roasted soybeans Lean veal Lamb shoulder Non-fat mozzarella Lean pork chops Tuna Firm tofu Lentils Eggs Liver Kidneys Chicken, Chicken liver Tuna, Herring, Trout, Salmon Anchovies, Sardines Beef Turkey Clams Halibut Mackerel Anchovies |
| Dairy | Fortified nutritional yeast Cottage cheese Milk Goat milk Yogurt Kefir |
Fortified nutritional yeast Cottage cheese Milk Goat milk Yogurt Kefir Yogurt Buttermilk |
Fortified nutritional yeast Cottage cheese Milk Kefir Yogurt Goat milk |
Fortified nutritional yeast Cottage cheese Milk Goat milk Yogurt Kefir Yogurt Cheddar cheese Goat milk Sour cream |
| Other | Pumpkin seed Cashews Peanuts Soymilk Dark chocolate Peanut butter Cocoa powder– unsweetened Ginger tea Kombucha Buttermilk Natto Coffee Coconut water |
Kimchi Sauerkraut Flaxseeds Brazil Nuts Green tea Kombucha Natto Coffee |
Kimchi Tahini Sauerkraut Pumpkin seed Hemp seeds Sesame seeds Pistachios Dark chocolate Peanut butter Walnuts Dandelion tea Peppermint tea Kombucha Buttermilk Natto Coffee Green tea |
Cashews, dry roasted Peanuts Soymilk Dark chocolate Peanut butter Cocoa powder– unsweetened Walnuts Sunflower seeds Sesame seeds Fennel tea Chamomile tea Green tea Kombucha Buttermilk Natto Coffee |
| Herbs | Cinnamon Turmeric Red raspberry leaf Basil Curry powder Nettle Ginger Chili powder Cramp bark |
Tulsi Licorice Ginseng |
Peppermint Milk thistle Red clover Dandelion Shatavari Maca |
Peppermint Chaste tree berry Ashwagandha ginger Tulsi |
Hormone Health Nutrition Tips
Cycle Syncing is all about supporting your hormones and ensuring they are working optimally.
Here are some general tips to keep in mind when it comes to hormone health:
Include nutrient-dense whole foods
Opt for whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
These provide essential vitamins, minerals, and antioxidants to support hormonal balance.
Eat regularly
Aim for three to four meals per day to help stabilize blood sugar levels, reduce energy slumps, and control cortisol levels, which can affect hormone balance and even mood swings.
Eat enough calories
Make sure you’re getting enough calories to meet your daily energy requirements.
Listen to your body’s hunger signals and feed it appropriately because severe calorie restriction may disrupt hormonal function.
Prioritize healthy fats
Include healthy fats such as avocado, olive oil, nuts, and seeds. These fats can assist the body fight inflammation and are crucial for hormone production.
Pay attention to protein intake
Include protein-rich foods such as lean meats, poultry, fish, legumes, and tofu in your meals.
Protein is vital for hormone synthesis and helps promote feelings of fullness.
Minimize processed and refined foods
Limit processed and refined foods as much as possible because they frequently come with extra sugar, bad fats, and artificial additives that can upset hormone balance and lead to inflammation.
Control portion sizes
Mindfully manage portion sizes to prevent overeating, which can result in weight gain and hormone abnormalities.
Listen to your body’s hunger cues.
Manage stress levels
Prolonged stress can harm your hormones.
To maintain general hormonal balance, use stress management techniques including meditation, exercise, breathing practices, and adequate sleep.
Stay hydrated
Drink enough water daily to support proper hormone transportation, digestion, and detoxification processes in the body.
Limit alcohol and caffeine intake
Excessive alcohol and caffeine consumption can disrupt hormone balance. Moderation is key, so aim to limit alcohol and caffeine intake to maintain hormonal health.
Conclusion
Cycle syncing is increasingly becoming a popular way for women to manage their health and hormones.
With the right knowledge and information, you can take control of your nutrients, foods and lifestyle habits to fit the needs of each cycle phase.
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When used along with hormone-balancing tips like eating enough nutrient-dense whole foods, practicing portion control, staying hydrated and managing stress levels, hormones have a better chance of staying balanced.
Incorporating these things into one’s lifestyle is not only empowering but leads to healthier outcomes all around.
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