Cycle Tracking Food: Nutrition Tips to Support Your Menstrual Cycle

For all our ladies out there, we understand that premenstrual syndrome (PMS) can wreak havoc on our lives. Something many of us (probably) don’t know: Cycle syncing (a method developed and trademarked by hormone expert Alisa Vitti) your food may actually help you balance the negative symptoms. 

Over the month, many women experience hormone fluctuations that affect energy, mood, appetite, and sleep. The fluctuating estrogen levels in our body may leave us feeling like the Grinch one week and Wonder Woman the next. Studies have linked the increased consumption of sweet foods, junk food, coffee, and lack of exercise to PMS—a condition that can cause symptoms such as loss of appetite, abdominal pain and swelling, weight gain, nausea, anxiety, fatigue, and more. Ah, the joys of maidenhood!

You might know you can sync your workouts to your cycle (hello, obé’s new Working Out on Your Cycle Collection), but did you know you can also sync your nutrition? Alisa Vitti’s cycle syncing method adjusts aspects of your life, such as how you eat and exercise, based on the phases of your menstrual cycle. It can help correct hormonal imbalances and decrease hormonal symptoms. According to experts, cycle syncing can also provide various benefits, such as feeling more energized, experiencing fewer mood swings, improving workout performance, and fertility support. 

Four menstrual cycle phases typically span over 28 days (but differ for every woman!). The menstrual phase, follicular phase (aka pre-ovulation), ovulatory phase, and luteal phase all contribute to hormone fluctuations with unique symptoms. Studies show that nutrient needs slightly differ depending on each stage. Keep reading to learn nutrition tips for each phase and how to #levelup cycle syncing with food!

So, what should I be eating at each stage of my cycle?

Menstrual phase (~2-8 day range)

The menstrual phase (technically the beginning of the follicular phase) is that infamous time when we “get our period.” Due to decreased levels of estrogen and progesterone, vaginal bleeding occurs. 

Iron levels tend to be at their lowest during this phase, so nutritionists recommend eating iron-rich foods—such as nuts, lentils, and/or lean meats. Inflammation and blood loss are also higher during this time. To combat this, prioritizing foods rich in omega-3s (think eggs, walnuts, salmon) and vitamin B12 (nutritional yeast, fortified cereals, or lean meats) is recommended. 

Follicular phase (~9-day range)

At this stage, estrogen and progesterone levels increase, causing energy and mood to rise. During this time, your body is preparing to release an egg for the ovulation phase. To best support it, prioritize zinc, fermented foods, and fiber-rich foods in your meals. 

Try whole grains, beans, eggs, lean meats or seafood, yogurt or kefir, plus kimchi. And don’t forget your veggies and fruits for a healthy dose of fiber! 

Ovulatory phase (~3-day range)

This is your prime time. During the ovulatory phase, the body is less focused on appetite and more on sex plus reproduction. Translation: Aim for high-quality nutrition over high-quantity nutrition. As estrogen peaks and progesterone levels rise, the egg is released, typically around day 14 of the menstrual cycle (but it’s different for everyone!). 

Maintaining a healthy gut microbiome is pivotal to finding hormonal balance, so more fiber-rich foods like quinoa, berries, broccoli, and avocados are suggested during this phase. 

Luteal phase (~10-day range)

Welcome to the phase we associate with PMS and strong food cravings. It’s common (and perfectly normal!) to feel hungrier during your luteal stage, as it requires more energy from nutrients to rebuild your uterine lining. Fun fact: Experts say your body could need 250-350 extra daily calories during this phase. That’s why listening to your appetite and honoring what it needs is especially crucial here!

Prioritize heart-healthy fats such as nuts plus avocado and complex carbs such as sweet potatoes and beans to help your body feel full without spiking blood sugar levels. This nutrition tip will improve your energy levels and mood during this time!

While adjusting your diet and cycle-syncing food can be beneficial, it’s also important to consistently meet your nutrient needs. No matter what phase of your menstrual cycle you may be in, consuming a balanced diet of lean protein, complex carbs, healthy fats, and fiber is crucial to hormone balance and overall health. 

So ladies, when you’re feeling the hormonal fluctuations that are so common with your menstrual cycle, remember that you’re not alone. Food and movement are medicine, and cycle-syncing your food is a great way to keep your body feeling good throughout the month. 

P.S. Even Wonder Woman has to rest sometimes, so always remember to listen to your body and give it what it needs—rest days and healthy food days alike!

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