Cycle syncing foods: eating to support your menstrual cycle

In your search for a way to support your fluctuating hormones, you may have come across something called ‘cycle syncing’.

It’s when you tailor your diet throughout the month to support your body's natural hormonal shifts. As with all things new and trending, research on cycle syncing is still evolving, however anecdotal evidence suggests many women find it helpful to adjust their food choices throughout their cycle. But before you jump in, remember: a balanced diet with plenty of water is always essential.

Here's why cycle syncing might be worth exploring, and how to get started.

As you move through your cycle, hormones including oestrogen and progesterone go up and down. These changes are responsible for controlling the arrival of our periods, ovulation, and other important stages of our cycle. They’re also what causes us to crave things like chocolate and pasta one minute, and vegetables and protein the next.¹

The term “cycle syncing” was coined by functional nutritionist Alisa Vitti in her 2014 book, WomanCode. The idea behind cycle syncing is that, by adjusting your routine around the four phases of your menstrual cycle, you may be able to support hormonal imbalances and decrease hormonal symptoms.²

This stage of your cycle is all too familiar, so needs no introduction.

During your period, your oestrogen and progesterone levels are at their lowest.⁴ This may affect your mood, menstrual cramps and any symptoms you have will be at their most intense.

To combat this, try to have a few portions of oily fish like salmon, mackerel or herring. A study published back in 2011 found that young women taking 1000mg of fish oils a day experienced less severe period pain and menstrual cramps,5 likely due to the anti-inflammatory effects of omega-3 fatty acids.⁶ Flaxseed and walnuts are also great sources of omega-^3.7

Another study published in 2020 found that eggs and foods containing calcium may alleviate menstrual cramps by changing the production or activity of prostaglandin (the chemical made in the lining of the uterus that can cause cramping).^8,9,10

If your periods are heavy, you’ll have a higher risk of iron-deficiency anaemia (low iron levels) which can leave you feeling exhausted.^11,12 However, you can boost your levels and combat fatigue by eating iron-rich foods like spinach, beans, peas, and nuts.¹³ 

Vitamin C can help to increase iron absorption, so try to add more citrus fruits, berries, broccoli, and peppers to your diet as well.¹⁴

If you get menstrual migraines, this may be caused by a rise in substances called pro-inflammatory prostaglandins.¹⁴ Vitamin E has been shown to reduce these levels, so adding peanuts, avocados, and sunflower seeds to your meals and snacks might help make a difference.^15,16 If you have a nut allergy or find these foods difficult to eat, there are vitamin E supplements available too.

Gentle exercise like walking or light jogging may improve circulation and soothe menstrual cramps during this time too.

During the follicular phase, oestrogen and FSH start to rise, and there’s a surge of luteinising hormone as your body prepares for ovulation in the next phase.⁴

In this stage of your cycle, eating foods that are rich in iron and vitamin B2 could help support energy levels. Spinach, wholegrains, nuts, and seeds are all good sources of both these nutrients.

In the first few days of the luteal phase, progesterone begins to increase and oestrogen levels remain high. Towards the end of this phase, both hormones decrease to the point where a new cycle begins and you enter the menstrual phase once again.^3,4

During the luteal phase, you’ll often feel more hungry and all-too-familiar cravings will kick in.^19,20,21

Don’t ignore these cravings – give your body the carbs it craves, but opt for whole grain options like porridge, granary bread, brown rice, and quinoa over processed white varieties. These will help keep your blood sugar levels steady and help curb cravings.^22,23

These carbs also contain B vitamins, which can support the production of the feel-good hormone, serotonin, which may help stabilise mood swings.²⁴

By ‘cycle syncing’ your diet, you might be able to better support your body’s natural processes, potentially ease your PMS symptoms and optimise your overall wellbeing throughout the month.

Cycle syncing is best done in conjunction with exercise, enhanced sleep, and supplements where necessary, to help find relief from period cramping.

This article is for information only, for advice on what to eat during your menstrual cycle, consult a healthcare professional – they’lll be able to provide you with personalised advice related to your symptoms.