Your menstrual cycle is like a natural rhythm — with highs, lows, and shifts in energy, mood, and even cravings.
Discover what to eat during each menstrual phase — menstrual, follicular, ovulatory, and luteal — to support hormonal balance, energy, and glowing skin. A complete cycle syncing diet guide.
By following a cycle syncing diet and adjusting your nutrition for each phase, you can:
-Support hormonal balance naturally
-Reduce PMS symptoms like bloating and mood s
-Nourish skin and hair health from the inside out
1. Menstrual Phase (Days 1–5) 🌑
This is when bleeding begins, and hormone levels (estrogen and progesterone) are at their lowest. Your body is shedding the uterine lining, which can leave you feeling tired and sensitive.
What your body needs: Warm, nourishing, mineral-rich foods to replenish lost nutrients and comfort the body. Relaxing drinks & supplements to calm down mind, body & get restful sleep without the cramps.
Best foods for the menstrual phase:
-Iron-rich foods: spinach, lentils, beans, pumpkin seeds, grass-fed red meat.
-Magnesium-rich foods: dark chocolate, nuts, seeds to ease cramps. Explore our Snack Collection here to find the best Ayurvedic dark chocolate & more.
-Root vegetables: sweet potatoes, carrots, beets for grounding energy.
-Warm herbal teas: floral teas, ginger, chamomile, raspberry leaf & more for comfort and relaxation. Explore our Floral & Botanical Tea Collection here.
-Natural stress, pain & sleep aid: Mushroom chocolates for deep sleep. Natural cramp relief.
✨ Tip: Think soups, stews, warm porridges, dark chocolate with tea — foods that nurture and restore.
2. Follicular Phase (Days 6–14) 🌱
After your period, your body enters a stage of renewal. Estrogen rises, energy increases, and creativity flows. This is the perfect time for lighter meals and fresh flavors.
What your body needs: Foods that support energy, follicle development, and detoxification.
Best foods for the follicular phase:
-Leafy greens & fresh veggies: kale, spinach, cucumber, sprouts.
-Lean proteins: chicken, fish, tofu, tempeh to support follicle growth.
-Fermented foods & digestion drinks: sauerkraut, kefir, herbal tea for digestion, fermented wellness shot, kimchi, Vata spice blend for gut health.
-Complex carbs & organic drinks for energy: quinoa, oats, brown rice for steady energy. Pick-Me-Up wellness shot for natural boost.
-Vitamin C foods & drinks: citrus, berries, bell peppers for iron absorption or check the Farma-C wellness shot for 1000mg natural Vitamin c.
✨ Tip: This is a great time to eat more raw salads, smoothies, vitamin C fruits and colorful bowls.
3. Ovulatory Phase (Days 14–16) 🌕
Ovulation is the peak of your cycle — estrogen is high, energy and libido are strong, and your skin often glows. Your metabolism is efficient, so lighter meals work best.
What your body needs: Antioxidants, minerals, and hydration to support fertility and vitality.
Best foods for the ovulatory phase:
-Fruits & veggies: berries, pomegranate, cucumber, tomatoes, leafy greens.
-Zinc-rich foods: pumpkin seeds, oysters, chickpeas for egg health.
-Fiber-rich foods: chia seeds, flaxseeds, quinoa for hormone balance.
-Healthy fats: avocado, extra virgin olive oil, walnuts to support hormone production. If you want to boost your glow, make sure to use 1 to 5 spoons a day of the Rare Healthy Moroccan Desert's Olive Tree Pearls.
Each teaspoon of these pearls is packed with powerful polyphenols, delivering the same amount of hydroxytyrosol as 10 liters of regular olive oil.
✨ Tip: Smoothies, fresh salads, good rich oils, and hydrating fruits are perfect during this time.
4. Luteal Phase (Days 17–28) 🌒
After ovulation, progesterone rises to prepare for a possible pregnancy. If no pregnancy occurs, hormones decline toward the end, often causing PMS symptoms.
What your body needs: Comforting, grounding foods that stabilize mood and blood sugar.
Best foods for the luteal phase:
-Complex carbs: oats, brown rice, sweet potatoes to curb sugar cravings.
-B vitamins: bananas, chickpeas, eggs to support mood and energy.
-Magnesium-rich foods: almonds, spinach, pumpkin seeds for bloating and cramps.
-Cruciferous veggies: broccoli, cauliflower, Brussels sprouts to help the liver metabolize excess hormones.
-Herbal& floral teas + natural stress aid: peppermint or chamomile for relaxation. Just Breathe Natural supplements for stress.
✨ Tip: Focus on warm, slow-digesting meals like roasted veggies, curries, relaxation teas and whole grains to keep PMS at bay.