Luteal Phase Foods: 12 Foods to Add In To Reduce Luteal Phase Symptoms

If your mood, cravings, or energy completely shift the week before your period, you’re not imagining it. It’s your luteal phase doing its thing. This part of your cycle can come with bloating, fatigue, irritability, and an increase in hunger, but the right nutrition can make a huge difference in these symptoms. In this post, we’re breaking down the best luteal phase foods to ease those symptoms and help you feel more balanced and supported all month long.

What Is the Luteal Phase and Why Does It Matter?

Let’s start with a quick cycle refresher. Your menstrual cycle has four phases: menstrual, follicular, ovulatory, and luteal. The luteal phase is the final phase, starting right after ovulation and ending the day before your period begins.

This phase typically lasts about 10–14 days and is dominated by a hormone called progesterone. Progesterone helps prep your uterine lining for a potential pregnancy, but if conception doesn’t happen, progesterone drops and that hormonal dip can trigger a whole list of not-so-fun symptoms (hello, PMS).

That’s where nutrition comes in. The foods you eat during your luteal phase can make a huge difference in how you feel - supporting mood, energy, digestion, and even reducing those classic luteal-phase symptoms like bloating and cravings.

Common Symptoms During the Luteal Phase

Even if you’re doing “all the right things,” the luteal phase can sometimes feel like an emotional and physical rollercoaster. Here are some of the most common symptoms women experience during this time:

  • Bloating or water retention

  • Mood swings or irritability

  • Anxiety or feeling on edge

  • Fatigue or low motivation

  • Intense cravings for sugar or salty snacks

  • Breast tenderness

  • Constipation or digestive sluggishness

  • Poor sleep or increased restlessness

These symptoms happen because of hormone shifts, mainly the rise and fall of progesterone and estrogen. But what you eat during this phase can actually help buffer those shifts and make this part of your cycle feel much more manageable.

How Nutrition Can Support Your Luteal Phase

Here’s the cool part: your body has different needs in each phase of your cycle. During the luteal phase, your metabolism slightly increases, your stress response can become heightened, and your body craves more grounding, nutrient-dense support.

This means:

  • You may need slightly more calories (about 100–300 more per day)

  • You’ll benefit from complex carbs to reduce cravings and boost serotonin

  • You’ll need magnesium, B6, and calcium to ease PMS and support mood

  • Anti-inflammatory foods can help reduce bloating, tenderness, and cramps

Choosing the right luteal phase foods can help regulate hormones, support progesterone, and keep you feeling more balanced and energized as you head toward your period.

12 Best Foods to Eat During the Luteal Phase

Here’s your go-to list of the best foods for the luteal phase to reduce PMS, support hormone balance, and give your body what it needs during this part of your cycle.

1. Sweet Potatoes

Sweet potatoes are a slow-digesting carb rich in vitamin B6, which supports progesterone and helps ease irritability. They also contain magnesium and fiber, which support digestion and reduce bloating.

2. Leafy Greens (Spinach, Kale, Arugula)

Dark leafy greens are packed with calcium and magnesium—two minerals that have been shown to reduce PMS symptoms like cramping, mood swings, and water retention.

3. Chickpeas

High in vitamin B6 and fiber, chickpeas are amazing for stabilizing blood sugar, supporting mood, and keeping digestion moving (a win during the often-slow gut days of the luteal phase).

4. Salmon

Rich in omega-3s and anti-inflammatory properties, salmon helps balance mood, reduce cramping, and support brain function. It’s also great for regulating prostaglandins, which can worsen PMS when elevated.

5. Pumpkin Seeds

Pumpkin seeds are one of the best luteal phase foods to eat because they’re rich in zinc and magnesium - key minerals for supporting progesterone production and calming the nervous system.

6. Dark Chocolate (70% or higher)

Not only does dark chocolate satisfy those pre-period cravings, but it also contains magnesium and antioxidants that help calm inflammation and boost mood.

7. Brown Rice

A grounding, complex carb that supports serotonin production and energy. Brown rice is especially helpful if you’re dealing with low mood or fatigue in the second half of your cycle.

8. Turkey

Turkey contains tryptophan, an amino acid that helps increase serotonin levels. This can support mood and sleep during the luteal phase when both can take a hit.

9. Avocados

Healthy fats like those found in avocados help stabilize blood sugar, reduce inflammation, and support hormone production. Plus, they’re super satisfying, which helps with those hunger spikes.

10. Greek Yogurt

Greek yogurt provides calcium and protein, which are both important in the luteal phase for mood, hormone synthesis, and keeping you full. Bonus: it contains probiotics that support gut health.

11. Flaxseeds

Flaxseeds are rich in lignans and fiber, both of which help the body metabolize and clear excess estrogen. They’re also great for digestion and keeping things regular.

12. Bananas

Bananas are rich in potassium and vitamin B6, both of which help reduce bloating and support mood stability. They’re also an easy snack when your energy dips.

Key Nutrients to Focus On in the Luteal Phase

Now that you’ve got your list of foods for the luteal phase, let’s break down the key nutrients behind why they work:

  • Vitamin B6 – Supports progesterone and mood (found in bananas, chickpeas, sweet potatoes)

  • Magnesium – Calms the nervous system, reduces bloating and cramps (leafy greens, pumpkin seeds, dark chocolate)

  • Calcium – Shown in studies to reduce PMS (Greek yogurt, leafy greens)

  • Omega-3s – Anti-inflammatory and mood-balancing (salmon, flaxseeds)

  • Complex carbs – Support serotonin, energy, and blood sugar (brown rice, sweet potatoes, oats)

  • Tryptophan – Boosts serotonin and sleep (turkey, pumpkin seeds)

By including these nutrients consistently, you’re giving your body the tools it needs to breeze through the luteal phase without the crash.

Foods to Limit or Avoid During the Luteal Phase

While we’re big on what to add in, there are a few foods that may be helpful to reduce or avoid during the luteal phase to ease symptoms and prevent inflammation.

1. Caffeine

Caffeine can increase anxiety and disrupt sleep, both of which are already challenged during the luteal phase. If you’re sensitive, consider reducing or replacing with matcha or herbal tea.

2. Excess Sugar

High sugar intake can worsen mood swings and blood sugar crashes, making PMS feel more intense. Choose naturally sweet options like fruit or dark chocolate instead.

3. Alcohol

Alcohol can impact hormone metabolism and disrupt sleep quality—especially in this phase when your body needs extra support.

4. Processed or Fried Foods

These tend to be inflammatory and may increase bloating, cramps, or fatigue. Focus on whole foods as much as possible.

Again, it’s not about restriction, it’s about supporting your body with choices that help you feel better.

Final Tips for Easing Luteal Phase Symptoms Naturally

If your luteal phase tends to be rough, here are a few additional lifestyle tips (alongside luteal phase foods) to support a smoother, more grounded experience:

  • Increase rest and recovery – Your body naturally needs more downtime here. Lean into it.

  • Lighten up your workouts – Try walking, yoga, or strength training over intense cardio. Cycle syncing your workouts can make a huge impact in how you feel during your luteal phase.

  • Use a symptom tracker – Start noticing what foods and habits actually make you feel better.

  • Hydrate well – Water retention can be worsened by dehydration. Add minerals to your water for better absorption.

  • Support sleep – Magnesium, a calming bedtime routine, and screen-free evenings help support better rest and hormone regulation.

The luteal phase isn’t something you have to “get through.” With the right support, including adding in the best foods for luteal phase health, it can actually be a beautiful time to slow down, nourish, and prep for your next cycle with more ease and energy.

Ready to feel more balanced all cycle long? Grab my Cycle Syncing Meal Plan to get hormone-supportive recipes for every phase.

Madison Pollack