Cycle Syncing Food Chart: Understanding Cycle Syncing
- heydigitaleliza
- Feb 15
- 5 min read
Updated: Feb 18
The Cycle Syncing approach combines nutrition, lifestyle, and exercises to work together with your phases of the menstrual cycle and change according to your hormonal state.
Aligning your nutrition with your menstrual cycle phases brings lots of benefits starting from hormonal production support and a boost of energy and metabolism, to lessen PMS symptoms and nutrient nutrient-balanced diet.
One of the best and easiest ways to start Cycle Syncing is to use the Cycle Syncing app Adora. Where lots of meal ideas for different phases of your cycle meet practical hormonal balancing tips from a Nutritionist.
Let’s explore Cycle Syncing food and exercise chart!
Phases of the Menstrual Cycle and Nutritional Needs
Menstrual Phase Supporting Recovery
The menstrual phase (days 1-5) starts with the 1st day period and lasts about 4-5 days. During this time your energy levels are low because your hormones are at their lowest point.
As your estrogen is low, your mood is down as well, together with your social energy. This time is to prioritize yourself and your well-being. Take care of yourself with needed nutrients during this phase. One of the key hormone-balancing foods for the Menstrual phase is Iron, eating liver pate and legumes together with kale boosts iron absorption and lessens blood loss during this phase.
Best Nutrients for the Menstrual Phase:
Magnesium - to relax muscles, and reduce cramps and bloating.
Calcium - to reduce bloating and mood swings.
Zinc - to regulate progesterone and estrogen levels.
Omega-3 - to help reduce inflammation, and lower prostaglandins, that trigger crams.
Vitamin B6 - to support serotonin production, which lowers mood swings and irritability.
Iron - to support blood loss.
Vitamin C - to boost the absorption of Iron.
Follicular Phase Boosting Energy
The follicular phase starts on the first day of your period and overlaps with your Menstrual Phase. It usually lasts around 13-15 days.
After a few days of your period, your hormones start to rise again, together with your mood, energy, and physical activity.
During this time it’s important to support your body with healthy fats to boost hormonal production and fertility.
As cholesterol is the precursor to hormones like estrogen progesterone, testosterone, and cortisol we need to ensure we have enough healthy fats in your diet together with Omega-3, to support your fertility, according to the National Library of Medicine. So make sure to add these foods during your follicular phase: avocado, olives, and ghee. Coconut oil, nuts and seeds.
Best Nutrients for the Follicular Phase:
Vitamin B6 - to support serotonin and dopamine production for better mood.
Vitamin B12 - to boost red blood cell formation.
Omega-3 - to reduce inflammation and balance estrogen levels.
Vitamin C - boosts immunity and stimulates collagen production.
Vitamin E - to support skin health and get more antioxidants.
Folate (Vitamin B9) - to aid red blood cell production.
Copper - to support iron absorption.
Ovulatory Phase Enhancing Fertility
Ovulation typically occurs on day 14 of the cycle, but it can vary from cycle to cycle. During ovulation, the mature egg is released from the fallopian tube to be fertilized. If fertilization doesn’t occur the uterus lining sheds and menstruation begins.
This is a good time to take care of your gut health with food cycle syncing, incorporating probiotic food like kefir, sauerkraut, and kimchi. The other important nutrient is antioxidant, to protects eggs from oxidative stress, and supports fertility. As a nutritionist, I always eat some blueberries, carrots, and almonds during the follicular phase.
Cycle Syncing Food Chart for the Ovulation Phase:
Probiotics - Support gut health and digestive health, support immunity.
Vitamin E - Protects eggs from oxidative stress, and acts as an antioxidant.
Vitamin D - Supports hormonal balance and hormonal production.
Vitamin C - Supports eggs quality and boosts progesterone.
L-arginine - Supports blood flow to reproductive organs.
Selenium - Prevents free radical damage and helps healthy eggs maturation.
Antioxidants - Prevent eggs from oxidative stress and inflammation.
Luteal Phase Managing PMS
The Luteal Phase starts after Ovulation during this time your body recognizes the pregnancy or prepares the uterine lining to shed and start menstruation. During the Luteal Phase your estrogen is lowering together with the energy and your progesterone is rising, bringing the PMS symptoms, carbs, and sugar cravings.
During this phase, it’s especially important to care about blood sugar, due to increased cravings. So make sure to include complex carbs in your cycle synching food like sweet potatoes, brown rice, whole wheat pasta, and bread.
Cycle Syncing Food Chart for the Luteal Phase:
Tryptophan - converts into serotonin, reduces mood swings, and anxiety.
Calcium - Relax mussels reducing cramps and bloating.
Iodine - Supports Thyroid production and enhances progesterone production.
Potassium - Reduce water retention.
Vitamin - Supports healthy level and production of Progesterone.
Vitamin B2 (Riboflavin) - Supports energy and red blood cell production.
Vitamin B3 (Niacin) - Helps produce Progesterone and Estrogen.
Vitamin B12 - Supports red blood cell production, and helps avoid anemia.
Cycle Syncing Food Chart for Optimal Nutrition
Cycle Sync food chart is made to easily adapt this approach into your daily life, turning to this cycle syncing food list whenever you need it and ensuring you have all the required nutrients in your diet.
Cycle Syncing Food Chart for the Menstrual Phase:
Magnesium: dark chocolate over 70%, almonds, bananas, avocado, and cashews.
Calcium: leafy greens, sardines, whole dairy, sesame seeds, and almonds.
Zinc: chickpeas, beef, cashews, oysters, and pumpkin seeds.
Omega-3: salmon, walnuts, sardines, flaxseeds, and chia seeds.
Vitamin B6: bananas, turkey, sunflower seeds, salmon, and chicken breast.
Copper: liver, oysters, shrimps, organ meats, sunflower seeds, sesame seeds.
Iron-rich foods, like liver, beef, fortified tofu, pumpkin seeds, and legumes.
Vitamin C-rich food, like citrus, red bell peppers, and strawberries.
Cycle Syncing Food Chart for the Follicular Phase:
Vitamin B6: Eggs, salmon, beef, liver.
Vitamin B12: Bananas, potatoes, sunflower seeds, chickpeas.
Omega-3: Salmon, walnuts, flaxseeds, chia seeds.
Vitamin C: Kiwi, strawberries, broccoli, red bell pepper.
Vitamin E: Sunflower seeds, spinach, avocado, almonds.
Folate (Vitamin B9): Leafy greens, asparagus.
Copper: Oysters, shrimps, organ meats, liver.
Food Chart for the Ovulation Phase:
Probiotics: Kimchi, sauerkraut, kombucha, kefir, yogurt.
Vitamin E: Almonds, hazelnuts, swiss chard, sweet potatoes.
Vitamin D: Mackerel, sardines, salmon, egg yolks, mushrooms, cod liver oil.
Vitamin C: Oranges, strawberries, red bell pepper, papaya, kale, kiwi.
L-arginine: Turkey, chicken, peanuts, pumpkin seeds.
Selenium: Brazil nuts, eggs, sunflower seeds, mushrooms.
Antioxidants: Blueberries, raspberries, grapes, sweet potatoes, carrots, kale.
Food Chart for the Luteal Phase:
Tryptophan: Turkey, Chicken, Salmon, Eggs, Greek Ypgurt, Bananas, Oats
Calcium: Yogurt, Kale, Spinach, Almonds, Sardines, Tofu.
Iodine: Seaweed (nori, kelp, wakame), Eggs, Cheese, Milk, Shrimp.
Potassium: Bananas, Oranges, Sweet potatoes, Avocados, Leafy greens, Beans.
Vitamin E: Sunflower Seeds, Almonds, Hazelnuts, Swiss chard, Olive oil.
Vitamin B2 (Riboflavin): Eggs, Dairy, Almonds, Lean Meats, Mushrooms.
Vitamin B3 (Niacin): Turkey, Chicken, Tuna, Peanuts, Sunflower seeds, whole grains.
Vitamin B12: Beef, Nutrition East, Dairy, Salmon.
Personalized Cycle Syncing with the App Adora
Tracking and Optimizing Nutrition
Adora provides recipes tailored to your menstrual phase and offers custom meals based on your Cravings. Together with Cycle Syncing meals, Adora supports hormonal balance with practical tips that are easy to implement into your daily life. Adora works for regular and irregular cycles.
Integrating Hormone-Friendly Recipes
The app Adora suggests healthy meals for each menstrual phase of your cycle, each of which is full of different nutrients that your body needs during the specific phase. You can also request custom meals based on your cravings or suggest the best foods for the current phase you are in. Each custom recipe is delivered within seconds and is perfectly balanced, as from a Nutritionist.
Lifestyle and Wellness Recommendations
Beyond meals and cycle syncing food, App Adora suggests practical hormonal balancing tips along your cycle. Also teaches you about your body changes and how you can support it with the right nutrients.
Final Thoughts on Cycle Syncing and Nutrition
Cycle Syncing food chart is an easy tool to implement in your diet, to use whenever you think about what to make for your next meal and how to make it tasty and healthy. Phase eating is beneficial; across your cycle to support your energy, mood, and fertility and promote hormonal balance.
