As your cycle comes and goes, you’ve probably noticed that different foods have a different impact on your overall well-being. Some foods support us differently during each phase. 

Before we dive into the food topic, it’s more important than ANYTHING that you have a positive and loving relationship with food first and foremost. You don’t have to be 100% with this. I am in the 70-80% range most of the time because life happens. So just be kind and gentle with yourself.


This phase is ideal for steaming and sauteing your foods. This is a phase of starting new and fresh. Here are a few options to add to your grocery list during this phase. 

Fruit – avocados, grapefruit, plums, pomegranates, and oranges.

Nuts & Grains – barley, oats, cashews, flaxseed, and pumpkin seeds.

Meat, Seafood & Fish – chicken, eggs, soft-shell crab, and trout. 

Vegetables – artichoke, broccoli, parsley, peas, and rhubarb.

Legumes – black-eyed peas, green lentils, and split peas.

Other – nut butter, olives, pickles, and sauerkraut.


This phase should include raw foods, salads, juices, smoothies, and poaching. This phase is ideal for those cravings that make you happy. Starting adding these foods to your menu:

Fruit – apricot, coconut, strawberries, raspberries, and figs. 

Nuts & Grains – corn, quinoa, almonds, pecans, and pistachio.

Meat, Seafood & Fish – lamb, salmon, shrimp, and tuna. 

Vegetables – red peppers, dandelion, okra, spinach, and tomatoes.

Legumes – red lentils.

Other – chocolate, coffee, turmeric, and alcohol in moderation. 


While in this phase, you should consider roasting and baking. Think of this as your time to prepare your body for upcoming menstruation.  

Fruit – apples, dates, peaches, and pears. 

Nuts & Grains – brown rice, pine nuts, sunflower seeds, and sesame seeds.

Meat, Seafood & Fish – beef, turkey, cod, flounder, and halibut.

Vegetables – cabbage, celery, garlic, leeks, parsnips, and sweet potatoes.

Legumes – chickpeas, navy beans, and haricot beans.

Other – mint, peppermint, and spirulina.


During this phase, focus on soups and stews. This is the comfy phase and the time you should let your body rest. 

Fruit – blackberries, blueberries, and watermelon.

Nuts & Grains – wild rice, chestnuts, pumpkin seeds, and flaxseed.

Meat, Seafood & Fish – duck, pork, crab, oysters, and scallops.

Vegetables – beetroot, kombu, shitake mushrooms, and seaweed.

Legumes – kidney beans, black soybeans, and adzuki beans.

Other – decaf coffee, miso, salt, and tamari. 

In my experience, eating for your menstrual cycle is one of the most important things a woman can do to support themselves on a physical, emotional, and mental level. Eating healthy is excellent, but for example, eating raw food throughout our whole monthly cycle can go against our hormones and gut balance. 

As you sync with your cycle, think about foods you feel intuitively drawn to during each cycle phase and how you plan to incorporate these ideal foods.

If you’re in the market to learn more about your menstrual cycle, I recommend you check out the Fertility Awareness Method.

It will not only connect you with your cycle but is the perfect way for you to create more balance in your body alongside cycle syncing by not putting any unnecessary synthetics into your body as contraception.