Foods To Eat During Your Luteal Phase

The luteal phase is the second half of your menstrual cycle, days 14–28, and occurs right after you ovulate. 

Progesterone is the dominant hormone during this time, and your uterus prepares itself for a possible fertilized egg. 

Towards the end of the phase, you may experience some premenstrual symptoms (PMS) like breast tenderness, bloating, headaches, and mood swings. 

While these symptoms are normal—more than 90% of women experience them, there are certain foods you can eat to support your body through this phase.

Read on to learn how diet affects your hormones during the luteal phase and which foods to eat.

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How Does Diet Affect Your Hormones During The Luteal Phase?

Your body undergoes many unseen changes during this phase as hormones shift and the uterus prepares for a possible pregnancy.

A variety of minerals like iron, magnesium, calcium, and zinc are needed to support these transitions.

You also burn more energy during this time, so you may feel more hungry.

For these reasons, it’s important to support your body with nutritious and filling foods that support your hormones and provide energy. 

Foods To Eat During Your Luteal Phase

Here’s a list of specific foods that provide your body with the extra support it needs during this time.

Iron-Rich Foods

Iron is essential for making hemoglobin, a protein in your red blood cells that carries oxygen throughout your body.

It also plays a large role in your hormonal balance and reproductive health.

Without enough iron, a condition called anemia, your reproductive organs can suffer from not getting enough oxygen.

Iron also works with magnesium to support the inner lining of your uterus while it prepares for the possible implantation of a fertilized egg.

Some foods rich in iron include:

• Iron-fortified cereals.
• Beef. 
• Sardines.
• Crab.
• Shrimp.
• Lamb.
• Venison.
• Spinach.
• Kale.
• Collard greens.
• Beets.
• Lentils.
• Chickpeas.
• Prune juice.

Calcium-Rich Foods

Calcium is known for building strong bones but is also a key player in your menstrual cycle. 

It’s particularly essential for the process of making and releasing a neurotransmitter—gonadotropin-releasing hormone (GnRH), which is responsible for controlling your cycle. 

Here’s a list of calcium-rich foods:

• Milk.
• Yogurt.
• Cheese.
• Kefir.
• Kale.
• Collard greens.
• Bok choy.
• Fortified almond milk or soy milk.
• Canned sardines with bones.
• Canned salmon with bones.
• Tofu.
• Tahini.

Foods Rich In Magnesium

Experts agree that adequate intake of magnesium throughout your cycle is essential for overall hormonal balance and fertility. 

Here are some foods that can boost your magnesium levels:

• Pumpkin seeds.
• Nuts.
• Almonds.
• Peanuts.
• Sunflower seeds.
• Soybeans (and edamame).
• Spinach.
• Lima beans,
• Orange juice.
• Potatoes.
• Tofu.
• Peas.
• Acorn squash.
• Tomatoes.
• Corn.
• Legumes.
• Dark chocolate. 

Foods Rich In Zinc

Zinc is especially important when it comes to making estrogen and progesterone, the two main hormones of your menstrual cycle.

It also influences estrogen receptors, which are essential for proper hormone function.

Support your hormone health with foods rich in zinc, such as:

• Oysters.
• Beef.
• Pumpkin seeds.
• Sunflower seeds.
• Legumes.
• Lamb.
• Swiss cheese.
• Pork.
• Mozzarella cheese.
• Sunflower seeds.
• Almonds.
• Feta cheese.
• Chicken.

Quality Carbohydrates

Along with fueling your body with mineral-rich foods, your body may also benefit from consuming quality carbohydrates during the luteal phase. 

One review of research highlights a study in which women who ate a high-carbohydrate and low-protein meal during the late luteal phase experienced a decrease in PMS symptoms such as anger, fatigue, tension, and confusion. 

The review also discusses other studies that have shown varying results along this same line of research.

These findings underscore the fact that each woman's body reacts differently. 

However, if you are feeling moody and tired during your luteal phase, you may benefit from eating some quality carbohydrates such as:

• Legumes.
• Brown rice.
• Potatoes.
• Corn.
• Green beans.
• Oats.
• Barley.
• Quinoa.
• Broccoli.
• Brussels sprouts.
• Raspberries.
• Pears.
• Apples.
• Figs.
• Nuts and seeds.

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Tips For Incorporating These Foods Into Your Diet

Here are some practical tips for incorporating these foods into your diet during your luteal phase.

• Plan ahead: Use a period tracker or mark on your calendar when your luteal phase is each month, and plan to have these foods on hand.
• Prep ingredients: Wash and chop vegetables and store them in airtight containers in the fridge. Portion out nuts and seeds as easy-to-grab snacks. 
• Get creative: Try new recipes incorporating some of these ingredients to change things up. 
• Listen to your body: Pay attention to your hunger and fullness cues and be sure to eat when you are hungry.

Foods To Avoid During Your Luteal Phase

Just as it’s important to nourish your body with the right foods during the luteal phase, there are some foods you may want to limit to help manage PMS symptoms.

Salty Foods

If you struggle with bloating and water retention during your luteal phase, cutting back on salty snacks and highly processed foods may help.

Caffeine And Alcohol

While some research is conflicting, several studies suggest that caffeine and alcohol may contribute to PMS symptoms. 

These two beverages can also disrupt sleeping patterns, which may affect mood swings and daytime fatigue. 

Listen to your body, and if you are experiencing PMS symptoms, try limiting these beverages to see if that helps. 

High-Sugar Foods

Some studies suggest that eating foods high in sugar may contribute to worsening PMS symptoms. 

While some study outcomes are conflicting, it may be helpful to cut out high-sugar foods.

When those cravings hit, try having a piece of dark chocolate with almonds or eating some fruit instead. 

Fried Foods

Some researchers have found that women who eat more fried foods tend to experience more PMS symptoms.

While this is not always the case, if you are having PMS symptoms, it’s a good idea to limit fried foods such as:

• Donuts.
• French fries. 
• Fried pastries such as Twinkies.
• Fried chicken.
• Corn dogs.
• Onion rings.

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Takeaway

The luteal phase of your cycle is a delicate time in which hormones are adjusting, and your body is preparing for a potential pregnancy. 

To support these changes, it’s important to eat a diet rich in iron, magnesium, calcium, and zinc, which play a role in hormone function during your cycle.

Cutting out or limiting certain foods high in salt, sugar, or fried foods may also help reduce PMS symptoms.

You may also want to limit your caffeine and alcohol intake if you have PMS symptoms.

Remember that each woman’s body is different, and what works for some may not work for you. 

Listen to your body, and for personalized advice, make an appointment with a Nourish dietitian specializing in hormones.

How A Dietitian Can Help

Working with a dietitian can be incredibly beneficial in boosting your hormone health.

A registered dietitian can assess your current diet and health and identify any potential nutrient gaps contributing to symptoms.

They can also create a nutrition plan tailored to your needs and preferences and teach you how to support your health throughout each phase of your cycle.

If you have any underlying disorders, such as endometriosis or PCOS, or are having trouble getting pregnant, your dietitian can give guidance on how to support these conditions through nutrition.

Your dietitian can also provide ongoing support and make any necessary changes throughout your journey to better health. 

Find a Nourish dietitian who accepts your insurance.