Jun 06, 2024

What to Eat During the Luteal Phase of Your Cycle

You know that feeling when your body starts sending you those not-so-subtle signals that your period is on the horizon? Yep, we’re talking about the luteal phase – that time between ovulation and your period’s grand entrance. It's like your body is screaming for attention, and sometimes, all the chocolate in the world feels like the only answer. Even when things seem a bit chaotic, we've got you covered with some foods that not only satisfy cravings, but also help you tackle other symptoms like a pro. Let’s dive into what foods are best to enjoy during the luteal phase of your cycle:


  1. Embrace Complex Carbs

    When those pre-period cravings hit, it's tempting to reach for the nearest bag of chips or block of chocolate, but before you surrender to the call of processed snacks, consider going for complex carbohydrates instead. Foods like whole grains, sweet potatoes, and quinoa are not only delicious but also rich in fibre, which can help keep your blood sugar levels stable and ward off those energy dips and mood swings.
  2. Load Up on Leafy Greens

    Leafy greens are nutritional powerhouses, packed with vitamins, minerals, and antioxidants to keep your body humming along smoothly. During the luteal phase, incorporating plenty of spinach, kale, and Swiss chard  into your meals can help replenish your body's nutrient stores and support overall well-being. Plus, they’re super versatile and can be tossed into salads, sautéed as a side dish, or blended into smoothies for a quick and easy boost.
  3. Don't Skimp on Protein

    Protein is your body's best friend, especially during the luteal phase when your energy levels may need a little extra TLC. Incorporating sources of lean protein like chicken, fish, tofu, and beans into your meals can help keep you feeling full and content throughout the day. Plus, protein plays a crucial role in muscle repair and recovery, so it's essential for keeping you strong and energised – no matter what time of the month it is.
  4. Healthy Fats Are Your BFF

    Contrary to widely held belief, fats are not the enemy – in fact, they're an essential part of a balanced diet, especially during the luteal phase. Foods like avocados, nuts, seeds, and olive oil are rich in healthy fats that can help keep your hormones in check and your cravings at bay. Plus, they add delicious flavour and texture to your meals, making them a win-win in our book!
  5. Indulge in Dark Chocolate

    Okay, let's be real – sometimes, only chocolate will do. But before you reach for that milk chocolate block, consider opting for its darker, more sophisticated cousin instead. Dark chocolate is not only delicious but also packed with antioxidants that can help reduce inflammation and support heart health. So, go ahead and treat yourself to a square or two – your taste buds and your body will thank you.
  6. Stay Hydrated

    Last but certainly not least, is hydration. Drinking plenty of water throughout the day is essential for supporting your body's natural detoxification processes and keeping your energy levels up. If plain water isn't your thing, try infusing it with fresh fruit or herbs for a refreshing twist. Herbal teas are also a great option for staying hydrated while soothing your mind and body – perfect for those cozy evenings curled up with a good book.

So there you have it – a handy guide to fuelling your body during the luteal phase of your cycle. Keep in mind, bodies are unique, so tune into yours and eat in a way that leaves you feeling great. And hey, if that means indulging in a little sweet treat  now and then, who are we to argue? Cheers to happy hormones and delicious eats!

Love, Libra x

Essity makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.


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