Cycle Syncing
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Nutrition
Optimize your nutrition for each phase of your menstrual cycle.
Nourish & Restore
Menstrual Phase
- Iron-rich foods: Leafy greens, lentils, chickpeas, beef, lamb, eggs, beets, bone broth
- Vitamin C to boost iron absorption: Oranges, strawberries, paprika, kiwi, lemon, grapefruit
- Healthy fats: Avocado, olive oil, nuts (walnuts, almonds), seeds (pumpkin seeds, flaxseed)
- Anti-inflammatory: Turmeric, ginger, garlic, dark berries, fatty fish (wild salmon, sardines)
- Mineral-rich hydration: Bone broth, seaweed, coconut milk
- Warming & calming foods: Roasted vegetables, soups, stews, herbal tea (raspberry leaf)
Energize & Refresh
Follicular Phase
- Fresh vegetables: Leafy greens, sprouts, cucumber, carrots, microgreens, paprika
- Fermented foods & probiotics: Kimchi, sauerkraut, yogurt, kefir, miso
- Low-fat protein: Eggs, fish, chicken, tofu, edamame, lentils
- Complex carbs + fiber: Oats, quinoa, legumes, barley, brown rice
- Antioxidants: Berries, citrus, watermelon, zucchini, kiwi
- Omega-3: Flaxseed, chia seeds, walnuts, hemp seeds
- Liver support: Cruciferous vegetables (broccoli, cauliflower, cabbage, kale)
- Hydration support: Coconut water, herbal tea
Hydrate & Detox
Ovulatory Phase
- Cruciferous vegetables: Broccoli, cauliflower, cabbage, bok choy, Brussels sprouts
- Hydrating foods: Cucumber, watermelon, citrus, celery, seaweed
- Antioxidants + anti-inflammatory: Berries, citrus, turmeric, ginger, green tea, leafy greens
- Omega-3: Salmon, sardines, flaxseed, chia seeds, walnuts
- Fiber-rich carbs: Lentils, legumes, quinoa, brown rice, whole grains
- Low-fat protein: Fish, chicken, tofu, edamame, eggs
- Healthy fats: Avocado, olive oil, nuts, seeds
- Liver support herbs: Burdock root, Korean ginseng, milk thistle
Support Progesterone
Luteal Phase
- Complex carbs: Sweet potato, pumpkin, carrots, brown rice, quinoa, legumes, oats
- Magnesium-rich: Dark chocolate, spinach, nuts (almonds, cashews), seeds (sunflower seeds, sesame), tofu, legumes
- Progesterone-supporting fats: Avocado, tahini, olive oil, nuts, seeds
- Fiber to promote estrogen elimination: Broccoli, cauliflower, cabbage, legumes, lentils, leafy greens
- Iron: Red meat, leafy greens, legumes, seafood