What to Eat During the Luteal Phase? Food and Diet Tips

That week or two before your period when you suddenly want all the carbs, all the chocolate, and maybe an entire pizza? Your body is in the luteal phase, and what to eat during the luteal phase can genuinely make a difference in how you feel.

Cravings during the luteal phase aren't weakness or lack of willpower. Your body is actually burning up to 300 extra calories during this time, and your brain chemistry is shifting in ways that affect appetite, mood, and energy. Foods to eat during the luteal phase can help stabilize blood sugar, ease bloating, support progesterone, and maybe even make PMS a little less miserable.

At Samphire, we believe the brain is where hormonal messages are received and where symptoms are experienced. Hormones send signals, but your brain interprets them. When you understand what to eat in the luteal phase and why, you can support both your brain and body through these natural shifts instead of fighting against them every month.

What Happens During Your Luteal Phase?

Your luteal phase is the second half of your menstrual cycle. It starts right after ovulation (when your ovary releases an egg) and lasts until the day before your next period begins, typically 11 to 17 days.

After ovulation, the empty follicle that released the egg transforms into the corpus luteum. The corpus luteum pumps out progesterone, which peaks about 7 to 8 days after ovulation. Progesterone thickens your uterine lining to prepare for a potential pregnancy. If pregnancy doesn't occur, progesterone levels plummet, triggering menstruation.

Progesterone affects your brain very differently than estrogen. While estrogen tends to be energizing, progesterone has a calming, sometimes sedating effect on your central nervous system.

During the luteal phase, many people experience:

• Increased hunger and specific cravings (especially for carbs and sweets)
• Lower energy or fatigue
• Bloating and water retention
• Breast tenderness
• Mood swings or emotional sensitivity
• Brain fog or difficulty concentrating
• Headaches

Recent research shows your brain actually undergoes measurable structural changes throughout your menstrual cycle. During the luteal phase, brain network connectivity shifts, which influences mood, cognition, and how you process pain. Understanding these changes helps you work with your cycle instead of just surviving it.

Why Food Choices Matter in the Luteal Phase

Your body's energy needs genuinely increase during the luteal phase. Some research suggests you may burn up to 300 extra calories during this time. Your metabolism speeds up slightly, and your body is working hard to maintain that progesterone-thickened uterine lining.

Specific nutrients can:

• Support stable blood sugar levels (which helps with mood and energy)
• Reduce inflammation and water retention
• Support progesterone production and regulation
• Boost serotonin levels (which naturally dip during this phase)
• Ease PMS symptoms like cramps, headaches, and irritability

Luteal phase diet strategies focus on nutrient-dense whole foods, emphasizing complex carbs, protein, healthy fats, and specific vitamins and minerals your brain and body need right now.

Best Foods to Eat During Luteal Phase

When you're figuring out what to eat in luteal phase, focus on these key nutrients and the foods that provide them:

Magnesium-Rich Foods for Bloating and Mood

Magnesium is your luteal phase MVP. It helps reduce water retention, supports better sleep, eases muscle cramps, and can help with anxiety and irritability. Research shows magnesium supplementation can significantly reduce PMS symptoms.

Best magnesium sources:

• Dark chocolate (yes, your craving has a reason)
• Pumpkin seeds
• Almonds and cashews
• Spinach and leafy greens
• Black beans
• Avocados
• Bananas

Calcium and Vitamin D for PMS Relief

Low levels of calcium and vitamin D during the luteal phase can make PMS symptoms worse. Studies show calcium and vitamin D together can help reduce mood swings, bloating, and pain.

Best calcium sources:

• Greek yogurt and cottage cheese
• Leafy greens (kale, collards, bok choy)
• Sardines with bones
• Almonds
• Tofu and edamame
• Fortified plant milks

Vitamin D is harder to get from food alone, so consider a supplement paired with vitamin K2 for optimal absorption. Food sources include fatty fish, egg yolks, and fortified foods.

Vitamin B6 for Hormone Support

Vitamin B6 helps your body produce progesterone and may increase serotonin production, which can help with the low mood many people experience during the luteal phase.

Best B6 sources:

• Salmon and tuna
• Chicken and turkey
• Chickpeas
• Bananas
• Sweet potatoes
• Spinach
• Sunflower seeds

Protein to Stabilize Blood Sugar

Protein helps stabilize blood sugar levels, which is crucial for managing energy dips and mood swings during the luteal phase. It also helps you feel fuller longer, preventing you from reaching for processed snacks when cravings hit.

Best protein sources for luteal phase:

• Wild-caught fish (salmon, sardines)
• Pasture-raised poultry and eggs
• Grass-fed beef
• Beans and lentils
• Tofu and tempeh
• Greek yogurt

Complex Carbohydrates for Steady Energy

Carbs aren't the enemy during your luteal phase. Complex carbs help maintain steady blood sugar levels and support serotonin production. Just focus on whole, minimally processed sources.

Best complex carb sources:

• Quinoa and brown rice
• Oats (steel-cut or rolled)
• Sweet potatoes
• Whole grain bread and pasta
• Barley and millet
• Lentils and beans

Omega-3 Fatty Acids

ForOmega-3s (https://www.nature.com/articles/s41380-019-0499-9) support a healthy inflammatory response and may help lower prostaglandins, one of the culprits behind cramping and period pain. Omega-3s also support brain health and mood regulation.

Best omega-3 sources:

• Fatty fish (wild salmon, sardines, mackerel)
• Walnuts
• Flax seeds and chia seeds
• Edamame
• Algae-based supplements (if you don't eat fish)

Fiber to Support Digestion

Progesterone can slow down digestion during the luteal phase, leading to constipation and bloating. Getting plenty of fiber (and staying hydrated) helps keep things moving.

Best fiber sources:

• Fruits (especially pears, prunes, berries)
• Root vegetables (carrots, beets)
• Leafy greens
• Beans and lentils
• Flax and chia seeds
• Whole grains

Serotonin-Supporting Foods

Since serotonin levels naturally dip during the luteal phase, eating foods that support serotonin production can help with mood and sleep.

Foods that support serotonin:

• Eggs
• Cheese and dairy
• Tofu
• Pineapple and kiwi
• Dark leafy greens
• Dark chocolate

Luteal Phase Foods to Avoid

Just as important as knowing what to eat during luteal phase is understanding luteal phase foods to avoid. When progesterone is high and your body is more sensitive, certain foods can make symptoms worse.

Foods That Worsen Luteal Phase Symptoms

• Refined carbohydrates and added sugars: White bread, pastries, candy, and sugary drinks cause blood sugar spikes and crashes, worsening mood swings, energy dips, and cravings. When you're craving sweets, reach for fruit, Greek yogurt with honey, or a small piece of dark chocolate instead.
• Excess caffeine: While a morning coffee is fine for most people, too much caffeine during the luteal phase can increase anxiety, disrupt sleep, and worsen breast tenderness. Consider cutting back or switching to half-caf after noon.
• Alcohol: Alcohol can worsen PMS symptoms, disrupt sleep quality, affect liver function (which processes hormones), and contribute to dehydration and bloating. If you do drink, keep it minimal and stay well-hydrated.
• Highly processed foods: Chips, fast food, and heavily processed snacks are often high in sodium (hello, bloating) and low in the nutrients your body needs during this phase.
• Excess salt: While you don't need to eliminate salt, going overboard can worsen water retention and bloating. Focus on naturally flavored foods with herbs and spices instead of reaching for the salt shaker.

Understanding Your Cravings

Cravings during the luteal phase are real and have biological reasons. Here's what your body might be telling you:

Craving salty foods? You might be dehydrated or low on electrolytes. Drink plenty of water, coconut water, or add a pinch of sea salt to your meals. Choose lightly salted nuts or seeds instead of chips.

Craving sweets? Your blood sugar might be fluctuating, or you might be skipping meals. Eat smaller, more frequent meals with protein. Try fruit, Greek yogurt with berries, or apple slices with almond butter.

Craving fried or fatty foods? Your body might need more omega-3s. Eat fatty fish, walnuts, avocado, or take an omega-3 supplement. If you're still craving that crunch, try air-frying or baking instead.

Sample Luteal Phase Meal Ideas

Wondering how to eat during the luteal phase in practice? Here are some meal ideas that hit all the right nutritional notes:

Breakfast Ideas

• Scrambled eggs with spinach, bell peppers, and avocado, served with whole grain toast
• Greek yogurt parfait with berries, walnuts, and a drizzle of honey
• Oatmeal topped with banana, almond butter, chia seeds, and dark chocolate chips
• Smoothie with protein powder, spinach, banana, almond butter, and flax seeds

Lunch Ideas

• Greek salad with chicken, romaine, chickpeas, feta, tomatoes, and olive oil dressing
• Quinoa bowl with roasted salmon, sweet potato, kale, and tahini dressing
• Lentil soup with whole grain crackers and raw veggies
• Turkey and avocado wrap with sprouts, cucumber, and hummus

Dinner Ideas

• Wild-caught salmon with roasted Brussels sprouts and brown rice
• Chicken stir-fry with broccoli, bell peppers, and cashews over quinoa
• Black bean and sweet potato tacos with avocado and cabbage slaw
• Grass-fed beef with roasted root vegetables and a side salad

Snack Ideas

• Carrots and hummus
• Apple slices with almond butter
• A small handful of dark chocolate and almonds
• Cottage cheese with berries
• Hard-boiled eggs
• Trail mix with nuts, seeds, and a few dark chocolate chips

Brain-First Approach: Beyond Food

While what to eat during the luteal phase matters, nutrition is just one piece of the puzzle. At Samphire, we focus on the brain as the control center for how your body responds to hormonal changes.

How Your Brain Processes Luteal Phase Changes

Your brain is where hormonal messages are received and interpreted. When progesterone levels shift during the luteal phase, your brain's connectivity patterns change. Changes in brain connectivity affect mood regulation, pain perception, and cognitive function.

For some people, especially those with PMDD, endometriosis, or ADHD, these brain changes can be particularly intense.

Supporting Your Brain During the Luteal Phase

Lifestyle strategies:

• Prioritize sleep: Progesterone can make you sleepy, so listen to your body and aim for 7 to 9 hours
• Gentle movement: Walking, yoga, or stretching can boost endorphins and support neuroplasticity.
• Stress management: Meditation, deep breathing, or journaling can help regulate your nervous system
• Stay hydrated: Aim for at least 8 glasses of water daily

Brain-Based Solutions: Nettle™ and Lutea™

For many people, lifestyle changes and nutrition alone aren't enough to manage severe luteal phase symptoms.

Nettle™ (available in the EU/UK) and Lutea™ (available in the US) are wearable devices that use gentle transcranial direct current stimulation (tDCS) to target brain regions involved in mood regulation and pain processing.

How does it work? Transcranial direct current stimulation delivers gentle electrical currents to specific brain areas, modulating neural activity and enhancing neuroplasticity. In the context of the menstrual cycle, tDCS can help recalibrate your brain's response to hormonal fluctuations, addressing symptoms at their source.

Clinical trials have shown that using tDCS can:

• Reduce menstrual pain and mood symptoms
• Support emotional regulation during hormonally sensitive periods
• Work without hormones or medications, avoiding systemic side effects

Nettle™ is a CE-certified Class IIa medical device backed by randomized controlled trials. Lutea™ offers science-informed wellness support for individuals in North America, drawing on 30+ years of tDCS research.

Users report significantly fewer sick days, reduced pain and mood swings, and improved focus throughout their cycle.

Track Your Patterns with the Samphire App

Understanding your unique patterns is the first step toward better symptom management. The Samphire app helps you:

• Track symptoms and food intake across all phases
• Identify patterns in mood, energy, cravings, and pain
• Receive personalized recommendations based on where you are in your cycle
• Plan ahead for hormonally sensitive periods

When you combine cycle tracking with targeted nutrition and brain-first tools, you can feel more in control every day of your cycle.

Take Control of Your Luteal Phase

What to eat during the luteal phase isn't just about managing cravings or avoiding bloating. Understanding what your brain and body need during this hormonally sensitive time and supporting yourself with the right nutrients, habits, and tools makes a real difference.

From magnesium-rich dark chocolate to complex carbs that stabilize your mood, the best food for luteal phase works with your body's natural rhythms instead of against them. Combined with brain-first support like Nettle™ or Lutea™, you can feel clearer, calmer, and more in control throughout your entire cycle.

Ready to Feel Your Best in Every Phase?

• Track your cycle and nutrition: Download the Samphire app to identify patterns and get personalized insights
• Try brain-first relief: Nettle™ or Lutea™ come with a 90-day trial so you can experience hormone-free, drug-free relief risk-free
• Learn more: Dive into our science to understand the research behind our approach

Your cycle isn't something to just endure. With the right nutrition, brain-based support, and cycle awareness, you can feel your best every day of the month.