Nutrition for the Luteal Phase: Fighting Cravings and Bloat

Feeling crampy, bloated, and ravenous right before your period? During the luteal phase of the menstrual cycle, hormonal surges and dips can cause unpleasant symptoms such as spikes in appetite and water retention. If period cravings are driving you to devour every empty calorie in sight, here are some luteal phase diet tips to ensure your body gets the nutrition it needs to fuel your activities and minimize discomfort.

Why Do I Get So Hungry During The Luteal Phase?

The luteal phase of the menstrual cycle happens around day 15 to 28 of the cycle. This is the run-up phase after ovulation, beginning after an egg is released into the uterus and lasting until either the egg is fertilized (pregnancy) or shed through menstrual bleeding. Since your body is essentially preparing for a pregnancy, several hormonal shifts occur which can have you reaching for that second bag of chips or wanting to demolish a whole chocolate cake.

Estrogen Goes Down

Estrogen is a hormone that suppresses appetite and boosts mood. In the days leading up to your period, estrogen levels fall, which can lead to mood swings and increased hunger. 

Progesterone Dominates

Progesterone stimulates appetite – perhaps so your body is properly fueled in case pregnancy occurs – and while progesterone levels go down right before menstruation, lower levels of estrogen means progesterone becomes the dominant hormone.

Depleted Serotonin

Serotonin, aka our “happy hormone,” also goes down around this time. The “comfort” in comfort foods comes from how consuming high-carb, sugary foods triggers a rush of serotonin, making them extra tempting – especially when annoying PMS symptoms like fatigue, bloating, cramps, and irritability are compounding the period blues.

Scrambled Satiety Hormones 

Ghrelin and leptin are hormones that tell our body when it’s hungry or full. Fluctuations in progesterone and estrogen also interact with ghrelin and leptin, messing with our satiety cues and spiking appetite.

Your Metabolism Rises, Slightly

Resting metabolic rate (RMR) is the amount of energy your body uses at rest. Studies have found a small increase in RMR during the luteal phase, potentially due to a progesterone-driven increase in body temperature. This means that you may be burning slightly more calories than normal at certain times of the month. However, the increased calorie expenditure is minute – closer to an extra protein bar or avocado than the family-sized bag of chips you may be craving.

Best Foods To Eat 

PMS cravings are a natural part of menstruation. There’s nothing wrong with curling up in bed with a box of chocolate once in a while, but it’s also important to give your body plenty of nutrients to balance PMS symptoms like bloating and fatigue. Here’s what a nutrient-rich luteal phase diet can do for your PMS symptoms:

• Stabilize your blood sugar, helping you keep mood and energy levels up
• Ease bloating by reducing water retention and inflammation
• Help your body produce and regulate progesterone production
• Boost serotonin levels
• Help you cramp less

Magnesium-Rich Foods

Magnesium is the MVP of PMS nutrients, helping reduce water retention, muscle cramps, and sleep issues. Studies have found that supplementing magnesium can actually reduce PMS symptoms like anxiety and irritability. Some good sources of magnesium include:

• Pumpkin seeds
• Dark chocolate (stick to chocolate with 70% cacao or more for your chocolate cravings!)
• Leafy greens like kale and spinach
• Nuts like cashews, almonds, and brazil nuts
• Bananas
• Avocados
• Legumes like black beans and edamame

Support Your Hormones with Vitamin B6

Vitamin B6 supports progesterone production and acts as a coenzyme in the synthesis of neurotransmitters like serotonin. Eating plenty of Vitamin B6 can help regulate the period blues that come with decreased serotonin. Good sources of B6 include:

• Lean chicken and turkey
• Fish and seafood like salmon, halibut, and tuna
• Organ meats like liver are particularly high in vitamin B6
• Starchy vegetables such as sweet potatoes, yams, and different types of squash
• Spinach
• Tropical fruits like pineapple and mango
• Nuts and seeds like pistachios, sunflower seeds, and chia seeds 

Pairing Calcium and Vitamin D To Reduce PMS Symptoms

Low levels of vitamin D and calcium can exacerbate PMS symptoms. Research shows how a high combined intake of vitamin D and calcium can ease bloating, mood swings, and pain. 

Calcium-rich foods:

• Dairy products like greek yogurt, kefir, and cottage cheese
• Almonds
• Dark leafy greens 
• Fortified plant milks
• Edamame and tofu
• Almond

While vitamin D is difficult to get from food alone, going for a walk in the sun or taking a supplement can help. Foods containing vitamin D include red meat, oily fish like salmon and sardines, and egg yolks. 

Low-Inflammatory Recipes for Period Prep

As anyone who has had to work, run errands, or take care of children knows, life doesn’t pause for your period. Having a game plan when tackling the luteal phase can help you pack in the necessary nutrients for a smoother period. Eating a combination of complex carbs, plenty of protein, and fiber to support digestion (period constipation is real!) will keep energy levels up and ease mood swings. Here are some meal ideas to combat inflammation and keep energy levels up when you most need it.

Steel-Cut Oats with Yogurt, Chia Seeds, Greek Yogurt, and Honey

The complex carbs in oats keep your blood sugar levels steady and boost serotonin production. Greek yogurt is full of protein, keeping you fuller longer and away from processed snacks! Fiber and probiotics will boost digestion – Progesterone can slow digestion during the luteal phase, which is why some people feel constipated right before their period. For an extra anti-inflammatory boost, add a spoonful of omega-3 rich chia seeds, which helps with cramps, and soothe that sweet tooth with honey (natural antioxidant). You can even add some dark chocolate to replenish serotonin.

Tofu, Edamame, and Chopped Kale Salad

Edamame beans are a great source of protein, calcium, and omega-3 fatty acids. For an easy, no-cook salad, buy frozen packets of edamame and shell into some hot water to thaw. If you have trouble digesting raw kale (a dark leafy green packed with anti-inflammatory nutrients, fiber, and magnesium), leave it in some hot water for a few minutes to break down the fibers. You don’t even need to cook the tofu – just press out the excess moisture, cube, and toss the whole thing with your favorite dressing.

Salmon with Quinoa and Watercress

Research shows that Omega-3 fatty acids may aid in lowering prostaglandins, one of the culprits behind period pain. Oily fish like salmon or sardines are easy to cook (throw it in the air fryer or oven!) and provide protein to keep you satiated. 

Conclusion

As serotonin levels drop and progesterone thickens your uterine lining to prepare for pregnancy or menstruation, our bodies naturally crave foods that provide momentary relief. However, processed snacks can exacerbate mood swings and energy crashes. A luteal phase diet that fuels your body with nutrients can help combat those icky PMS symptoms and keep your energy levels up through the day. There’s a place for comfort food – just in moderation!