Let’s talk about the luteal phase - it’s that part of your menstrual cycle sandwiched between ovulation and your period when your progesterone levels go up, estrogen takes a nosedive, and your body might throw you a curveball. If social media has taught us anything, it’s that this phase gets a bad rep for causing things like mood dips, fatigue, skin sensitivity, and cravings that could make you demolish an entire bag of chips in one sitting.
@soyovilla These boys know about the luteal phase ladies, come get em!!
♬ original sound - SOYO
But hold up - it doesn’t have to be this way!
One pro tip to take charge of your cycle? Tracking apps like Aavia and using them for cycle syncing! Knowing where you’re at in your cycle can make a huge difference. You can plan what you eat and what you do based on your phase, and for anyone dealing with PMS, PMDD, PCOS, or endometriosis, this can be a total game-changer.
So, what does your luteal-phase body want? Foods rich in protein, complex carbs, vitamin B6, magnesium, and calcium. And if you find yourself craving junk food, don’t sweat it - your body’s trying to tell you something! Swap those cravings for nutrient-packed alternatives, and you’ll help regulate your hormones, ease PMS, and keep your mood in check.
Here’s your luteal-phase grocery list of serotonin-boosting, mood-enhancing eats:
1. Eggs, Salmon, Sardines
Protein? Check. Omega-3 fatty acids? Double check. These powerhouse foods are packed with nutrients like vitamins A, D, E, choline, iron, and folate to help prep your body for your period. Bonus: they’ll keep you full and even promote muscle growth.
2. Dark Leafy Greens
Think kale, spinach, or Swiss chard. They’re loaded with fiber, iron, magnesium, potassium, and calcium—basically all the things. Fiber is a lifesaver for reducing pre-period constipation (because let’s be honest, that can ruin anyone’s mood). Plus, good gut health = good brain health, thanks to that serotonin production from the gut!
3. Dairy or Soy Milk/Tofu
These foods are serotonin boosters in disguise! Both dairy and soy contain tryptophan, an essential amino acid for serotonin production. Plus, they’re packed with protein, calcium, magnesium, and vitamin D - everything you need to keep your mood steady and your body strong.
4. Bananas, Kiwis, Cherries
Need better sleep during your luteal phase? These fruits are here for you. Bananas are full of B6, magnesium, potassium, and tryptophan (a mood-boosting superstar). Kiwis are high in serotonin and antioxidants, while tart cherries bring the melatonin and tryptophan for some dreamy, quality rest.
5. Dark Chocolate, Nuts, and Seeds
Snack time? Yes, please. Dark chocolate is loaded with flavanols and minerals like iron, magnesium, and zinc, while nuts and seeds deliver potassium to fight bloating and water retention. Toss them together for a trail mix that feels indulgent and totally guilt-free.
& Don’t Forget These Other Luteal-Phase Tips!
- Stay hydrated - sometimes salty food cravings mean your body needs electrolytes.
- Skip the intense HIIT workouts and opt for feel-good movement like yoga, stretching, swimming, or walking.
- Slow down, rest up, and prep for your period - it’s okay to give yourself a little extra care.
Oh, and speaking of preparation: make sure your undie drawer is stocked! Grab a pair (or two) of these leak proof faves now, so you’re 100% ready when your flow shows up. Your luteal phase doesn’t have to be a bummer - with a little food, movement, and TLC, you’ve got this! 💖
