Luteal phase nutrition: what to eat & avoid
The luteal phase is the second half of your menstrual cycle, typically lasting from days 15 to 28. After ovulation, progesterone rises to prepare the body for a potential pregnancy. During this time, many women experience premenstrual symptoms such as fatigue, irritability, cravings, bloating, and breast tenderness.
By making strategic dietary choices, you can reduce these symptoms and support your body through this hormonally intense phase.
What Happens in the Luteal Phase?
- Progesterone spikes, often leading to slower digestion, bloating, and mood fluctuations.
- Estrogen drops, which can trigger cravings, especially for carbs and sweets.
- Basal body temperature rises, increasing your caloric needs slightly (~100–300 calories/day).
This phase is all about comfort, nourishment, and stabilization.
Best Foods for the Luteal Phase
🥦 Magnesium-Rich Foods
Magnesium helps with irritability, cramps, and sleep.
- Dark leafy greens (spinach, kale)
- Pumpkin seeds, chia seeds
- Dark chocolate (85%+)
🍠 Complex Carbohydrates
Support serotonin production and reduce cravings.
- Sweet potatoes
- Quinoa, oats, brown rice
- Lentils, beans
🥑 Healthy Fats
Support hormone production and stabilize blood sugar.
- Avocado
- Extra virgin olive oil
- Nuts and seeds
🫖 Herbal Teas
Soothe bloating and calm the nervous system.
- Chamomile
- Peppermint
- Raspberry leaf
Foods to Avoid
| ⚠️ Food | Why to Avoid |
|---|---|
| Refined sugar | Spikes blood sugar, worsens mood swings |
| Caffeine | Can intensify anxiety, disrupt sleep |
| Alcohol | Increases inflammation, worsens cramps |
| Ultra-processed foods | High in salt and chemicals that worsen bloating |
Sample Luteal Phase Meal Plan
Breakfast: Oatmeal with chia seeds, almond butter, and banana
Lunch: Roasted sweet potato bowl with greens, quinoa, and tahini dressing
Snack: Handful of pumpkin seeds and a square of dark chocolate
Dinner: Lentil stew with kale and brown rice
Drink: Warm chamomile tea with lemon
Lifestyle Tips for the Luteal Phase
- Get 7–9 hours of sleep
- Try gentle exercise like yoga or walking
- Journal or use a mood tracker
- Prepare easy-to-cook meals in advance
Common PMS Symptoms Eased by Nutrition
| Symptom | Food Solution |
|---|---|
| Bloating | Peppermint tea, potassium-rich foods (bananas) |
| Mood swings | Complex carbs, magnesium, omega-3s |
| Cravings | Sweet potatoes, dark chocolate |
| Fatigue | Iron-rich foods, B vitamins |
Backed by Science
- Magnesium supplementation has been shown to reduce PMS symptoms (PubMed: 23997747)
- Omega-3 fatty acids help with cramping and inflammation (PubMed: 20487398)
- Low-glycemic meals can stabilize mood and energy (Harvard Health: S0195666316303221)
Related articles
- Pillar: The Complete Guide to Cycle Syncing Your Nutrition
- Menstrual Phase Nutrition Tips
- Ovulation Phase Recipes
- Follicular Phase Diet for Energy & Clarity
Optimized for: luteal phase diet, foods for PMS, PMS meal plan, nutrition for bloating, hormone-balancing foods