#BodyTalkWithCosmo: Cycle-syncing your meals is trending—but can it really beat PMS?

Cycle syncing has taken over TikTok, with influencers laying out intricate food charts for every phase of your period, from menstruation to ovulation. But is there real science behind syncing your diet with your cycle, or is this just another wellness trend dressed up as fact?

“There are certain nutrients that can support you during different phases of your cycle,” says Raksha Lulla, nutrition and lifestyle expert and diabetes educator. “But the way it’s projected on social media is just information overload. Femininity is so intuitive—you already know what your body needs.”

Take cravings, for instance. Lulla points out that most of her clients instinctively reach for dark chocolate during their luteal phase or while on their period, not just because it’s comforting, but because their bodies are often craving magnesium. “Your body accommodated the magnesium it was seeking from the dark chocolate,” she explains. “This doesn’t need more outward information, it needs you to ask yourself what you need.”

What really changes during your cycle?

Physiologically, your metabolism and energy demands shift slightly across the four phases—menstrual, follicular, ovulatory, and luteal. For example, your body tends to burn more energy during the luteal phase (right before your period), which is why you may feel hungrier or crave carbs. But that doesn’t mean you need a hyper-structured plan to follow. Lulla suggests tuning into your body’s signals and nourishing it with intention every day, not just during specific phases.

“It’s very masculine to structure food; it’s feminine to eat nourishing meals daily and let your body guide you,” she says. “Your period and lunar cycle are feminine. You don’t need to put them in a table.”

Instead of obsessing over which foods to eat when, Lulla recommends anchoring your diet around two key nutrients: iron and magnesium. “Iron is found in dishes like lemon poha, coriander chutney, lentils, eggs, fenugreek, and meats,” she says. “And when paired with vitamin C—like in a good old lemon soda—it gets absorbed even better.” Magnesium, on the other hand, is abundant in milk, bananas, pumpkin seeds, and cashews. And beyond that, keeping an eye on your B12 and vitamin D3 levels (with the help of a doctor) can make a huge difference in energy and mood.

Why PMS can’t be fixed in one week

One of the biggest misconceptions around cycle syncing is that you can eat a few “magic” foods in the days leading up to your period and expect your symptoms to vanish. Not true. “Cycle-syncing doesn’t help with PMS,” Lulla says. “You need to fuel up your stores overall, across months, to sail through your period smoothly. Your body doesn’t respond to food like it’s a prescription drug.”

So while eating nourishing meals can absolutely support your hormonal health, there’s no quick fix for bloating, irritability, or mood dips. Consistency is what counts most.

If your cycle is unpredictable—or you’re on birth control—the idea of syncing your diet to your phases becomes even less relevant. “Cycle-syncing doesn’t apply to anyone,” says Lulla. “Eat nourishing food with all nutrients every day. You need to go cycling on a cycle—that will resolve insulin resistance better than putting foods and seeds on a schedule.”

All images: Pexels, Unsplash 

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