Luteal Phase Food List: Food to Ease PMS Symptoms
- heydigitaleliza
- Feb 15
- 4 min read
Updated: Feb 18
Luteal Phase starts right after ovulation when the fertilized or unfertilized egg comes down from the fallopian tubes to the uterus.
During this time the body prepared for either pregnancy or menstruation.
The uterine lining thickens for potential implantation. If the pregnancy doesn’t occur the uterine lining sheds and the menstruation begins. The Luteal Phase is different from all of the other menstrual cycle phases. You can explore other Menstrual Cycle phases and Cycle Syncing Guide here.
One of the most important food for luteal phase is sweet potatoes. It helps to balance blood sugar, which can be an issue in the Luteal Phase, as we often have a higher appetite and more cravings.
Adding complex carbs to your meals, like brown rice and whole wheat pasta/bread, can not only stabilize blood sugar but also give you prolonged energy for the day. And we know how much we need the energy boost in the Luteal Phase. Whole grains also show great results in lessening PMS symptoms according to the National Library of Medicine, so it is incredibly beneficial to add it in your Luteal Phase Food.
It’s always better to balance your meal, rather than rely on caffeine for energy, especially in your Luteal Phase.
Make sure to include as the best food for luteal phase lots of fiber from fruits and veggies, protein, fats, and complex carbs in each of your meals.
Key Hormonal Changes during the Luteal Phase:
Estrogen drops after ovulation, and so is energy, mood, and social activity. It slightly increases again to support progesterone and blood flow to the uterus. Around day 22-24, it drops again. Which can lead to cravings, like sugar and chocolate cravings.
Progesterone is rising to thicken the uterine lining for possible implantation. It can cause PMS symptoms, as mood, swings, breast tenderness, bloating, and other digestive issues.
Nutritional Needs During the Luteal Phase
To support yourself during the luteal stage cycle and get benefits from the Cycle Syncing approach, you can start with one of the greatest needs - fiber.
Fiber plays a critical role in digestion supporting natural detoxification, and preventing bloating and constipation. Constipation a quite common during the Luteal Phase because of the estrogen level, so eating a good amount of fiber can ease this symptom and promote regular bowel movements.
As it promotes natural detoxification via regular bowel movement, as a good luteal phase food helps eliminate excess estrogen and therefore ease PMS symptoms.
To increase fiber in your diet during the Luteal phase, you can add the following food:
Oats
Quinoa
Flaxseeds
Chickpeas
Brussels Sprouts
Apples
Chia Seeds
Best Luteal Phase Food
Luteal Phase food can add variety to your diet, support digestion, brain function, and immune system, add progesterone production, and hormonal balance, and prevent blood sugar crashes that worsen PMS.
The Best Nutrients and Best Food to Eat During Luteal Phase:
Tryptophan: Turkey, Chicken, Salmon, Eggs, Greek yogurt, Bananas, Oats. - Converts into serotonin, reduces mood swings, and anxiety.
Calcium: Yogurt, Kale, Spinach, Almonds, Sardines, Tofu. - Relax mussels reducing cramps and bloating.
Iodine: Seaweed (nori, kelp, wakame), Eggs, Cheese, Milk, Shrimp.
Potassium: Bananas, Oranges, Sweet potatoes, Avocados, Leafy greens, Beans. - Reduce water retention.
Vitamin E: Sunflower Seeds, Almonds, Hazelnuts, Swiss chard, Olive oil. - Supports healthy level and production of Progesterone.
Vitamin B2 (Riboflavin): Eggs, Dairy, Almonds, Lean Meats, Mushrooms. - Supports energy and red blood cell production.
Vitamin B3 (Niacin): Turkey, Chicken, Tuna, Peanuts, Sunflower seeds, whole grains. - Helps produce Progesterone and Estrogen.
Vitamin B12: Beef, Nutrition East, Dairy, Salmon. - Supports red blood cell production, and helps avoid anemia.
Avoiding Common Pitfalls
Cycle Syncing shows all the benefits of different foods and nutrients along our Menstrual cycle, but there is also certain foods that can worsen PMS symptoms and digestive symptoms during the Luteal Phase, therefore better to avoid.
Food to Avoid in the Luteal Phase:
Process Sweets; Candy, soda, pastries, energy bars, sugary coffee drinks. - Cause blood sugar spikes and crashes, increasing sugar cravings therefore worsening the PMS symptoms.
Caffeine. - Stimulates stress hormone cortisol, worsening PMS-related anxiety. Better alternatives: decaf coffee, matcha, and herbal teas.
Alcohol: beer, wine, etc. - Increases estrogen dominance and worsening bloating and breast tenderness.
Cycle Syncing with Adora
App Adora is made to support you along your Cycle with meals full of needed nutrients and practical tips for Hormonal Balance. Adora can be incredibly beneficial, especially in the Luteal phase. Suggesting Luteal Phase Food and recipes, it acts as a personal nutritionist in your pocket. Always there for you when you need it!
Adora is made to easily implement in your daily life and support you on your nutrition and diet goals, at the same time suggesting tasty meals that are easy to make.
Benefits of Supporting the Luteal Phase with Nutrition
Long-term benefits from cycle syncing your nutrition and eating with your cycle-optimising nutrition include balanced hormone levels, less sugar cravings, energy levels better digestion throughout your cycle.
Luteal Phase Food can lessen PMS symptoms, and sustain your energy for the day avoid the blood sugar crashes often followed by simple carbs and caffeine cravings.
Conclusion
Aligning your nutrition with your cycle and choosing food from the Luteal Phase food List benefits your Luteal Phase energy, mood, and balance hormone levels.
App Adora is made to make Cycle Syncing easy in your life and support your hormones and hormonal balance with practical tips and meals aligned to your cycle phase.
