The Luteal Phase is the second half of your menstrual cycle. It occurs after ovulation and before menstruation, typically lasting around 14-16 days. what to eat during the luteal phase is a common question among most of us. 

If you don’t get pregnant during the luteal phase, the drop in progesterone will bring out the symptoms of premenstrual syndrome (PMS). Some women experience severe PMS symptoms while others may not ever experience them at all.

Some of the most common symptoms for premenstrual syndrome (PMS) are:

  • Bloating
  • Fluid retention,
  • Breast tenderness,
  • Mood-related symptoms,
  • Cravings
  • Mood changes
  • Headaches
  • Trouble sleeping

This article will guide you through what you need to eat during the luteal phase.


Increase healthy fats & vitamin B6

Food items that help us stay in a good mood enhance skin are important during this phase. Healthy fats support skin health and prevent the breakouts that are so common during this time. 

It is thought that eating foods that produce serotonin will help most during this time, like quinoa and buckwheat. Also useful is adding more healthy fats to your diet, so try to include things like avocados, nuts, and fish where possible.

The luteal phase is when progesterone levels rise and peak, leading to PMS symptoms. Progesterone is the hormone responsible for helping us to ease mood swings, water retention, and insomnia. Eating foods such as sesame seeds and sunflower seeds is beneficial to help support progesterone levels during this phase.

It is understood that eating magnesium-rich foods can help fight the fatigue and low libido associated with this time in your cycle. Add foods like spinach and bananas to your diet, and *cue the trumpets* dark chocolate!

Try to reduce your caffeine, alcohol, added salt, and carbonated drinks as these add stress to your liver.

Add these food items to your diet: 

  • Avocado
  • Wild salmon
  • Sesame
  • Sunflower seeds
  • Red meat
  • Carrots
  • Sweet potato
  • Lentils
  • Oats
  • Walnuts