Eat in rhythm with your body to feel lighter, less bloated, and more balanced.
🧬 Why It Works
Your hormones fluctuate through four phases each month. Each shift affects your:
- Digestion speed
- Inflammation levels
- Cravings + energy
- Microbiome balance
Eating with your cycle helps reduce bloating, balance estrogen, ease PMS, and improve overall gut function.
🔄 The 4 Phases + What to Eat
🩸 1. Menstrual Phase (Days 1–5)
Hormones: Estrogen + progesterone are at their lowest.
Gut impact: Slower digestion, cramps, possible loose stools.
🫶 Nourish and restore.
Focus on:
- Warming foods: soups, stews, roasted veggies
- Iron-rich foods: lentils, beets, spinach, grass-fed beef
- Magnesium: pumpkin seeds, dark chocolate
- Hydration: herbal teas, broths
🫐 Sample meal: Lentil and kale stew with turmeric + a warm berry compote
🌱 2. Follicular Phase (Days 6–14)
Hormones: Estrogen rises, energy lifts.
Gut impact: Better digestion, fewer cravings.
✨ Refresh and rebuild.
Focus on:
- Prebiotic foods: asparagus, garlic, leeks
- Fermented foods: kimchi, kefir, sauerkraut
- Light, fiber-rich meals: big salads, smoothies, grain bowls
- Lean proteins + omega-3s: salmon, eggs, hemp seeds
🥗 Sample meal: Quinoa bowl with arugula, pickled onions, chickpeas, and tahini-lemon dressing
💥 3. Ovulation Phase (Day ~14)
Hormones: Estrogen peaks; testosterone spikes.
Gut impact: High energy, slight water retention or bloating.
💃 Energize and stabilize.
Focus on:
- Cruciferous veggies: broccoli, Brussels sprouts, cauliflower (help clear estrogen)
- Zinc-rich foods: pumpkin seeds, seafood
- Antioxidants: berries, green tea, citrus
- Cooling, raw foods: cucumber, watermelon, mint
🥒 Sample meal: Grilled salmon over cauliflower tabbouleh with fresh herbs + yogurt dressing
🌘 4. Luteal Phase (Days 15–28)
Hormones: Progesterone rises, then drops.
Gut impact: Slower digestion, more bloating, PMS cravings.
🛠 Soothe and stabilize.
Focus on:
- Complex carbs: sweet potatoes, oats, brown rice
- B vitamins: turkey, sunflower seeds, avocado
- Magnesium + fiber: leafy greens, chia seeds
- Natural sweets: dates, dark chocolate, berries
🍠 Sample meal: Roasted sweet potato with tahini, sautéed greens, and a boiled egg
🧘 Gut-Friendly Tips All Month Long
- Chew slowly to help digestion
- Stay hydrated with lemon water or herbal teas
- Add fermented foods daily for microbial balance
- Include fiber in every meal—but increase it slowly
- Be gentle on yourself. Your gut doesn’t need perfection—just consistency and care
💬 Final Thought:
Your gut and hormones don’t stay the same all month—so your meals shouldn’t either.
Cycle-syncing is a way to nourish your body in sync with its natural rhythm, leading to less bloat, fewer cravings, and a more grounded you. 🌿
