Feed your phase.
Lasting 12-16 days, the luteal phase — the second phase in the menstrual cycle — begins after ovulation and ends with menstruation. It corresponds to a peak in hormonal fluctuations — and for many women, a whole lot of uncomfortable symptoms, from mood changes to bloating to breakouts.
But one gut health expert tells The Post that eating in accordance with your cycle can make things much easier, helping to curb cravings, keep energy levels from crashing and even tone down the bloat.
“During the luteal phase, metabolic demands can rise by around 5–10% and many women may notice stronger cravings during this time, particularly for sweet or highly processed foods,” Sarah Marko from The Gut Health Dietitian told The Post.
To meet these demands while prioritizing nourishment, Marko recommends the following power foods.
Rolled oats
“Rolled oats are a complex carbohydrate that provides slow, steady energy by breaking down gradually rather than causing rapid blood sugar spikes and crashes,” said Marko.
This steady energy source can help reduce fatigue and stave off the urge for quick sugar hits.
“Oats are also high in soluble fibre, which supports gut motility and digestion, which is particularly useful because progesterone can slow bowel movement and contribute to bloating,” she added.
Previous research has found that oats can also boost the immune system and decrease cholesterol.
If oats are out for you, sweet potato, brown rice, quinoa, and whole-grain bread offer similar benefits.
Legumes
The rise in progesterone during the luteal phase is associated with decreased gut motility, which can cause bloating and constipation.
“Fiber-rich foods like lentils and chickpeas support digestion by adding bulk to stool and promoting movement through the digestive tract,” Marko said.
“Legumes are one of the best foods to include for gut health and helping to maintain regular digestion, yet they are often overlooked.”
Legumes also support the gut microbiome, she added, which plays a critical role in digestive function and overall well-being.
Tart cherry juice
The increase in progesterone during the luteal phase can also compromise sleep quality by raising body temperature and interfering with melatonin production.
“Tart cherry juice is a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming it in the evening may help support better sleep quality,” Marko said.
Indeed, cherries — and their juice — have long been linked to better slumber, due to their high concentrations of both melatonin and tryptophan, an essential amino acid involved in the formation of the hormone that enables restful sleep.
Other sleep-supporting consumables include milk, which provides tryptophan, and pistachios, another great source of melatonin.
Meanwhile, tomatoes, walnuts, bananas and oats all contain melatonin, and even noshing on a kiwi as a late-night snack could alleviate insomnia. However, anything that is spicy, caffeinated, fried or fatty should be avoided before turning in for the night.
Fresh produce
According to Marko, hormonal shifts during the luteal phase influence fluid balance, increasing the likelihood of water retention and bloating.
High-sodium foods can exacerbate these symptoms by drawing water into tissues, whereas fresh produce can help counteract the effects of salt intake.
“Cooking with fresh ingredients and flavoring meals with herbs instead of heavy seasoning can help reduce overall salt consumption. Highly processed and tinned foods often contain added sodium, so prioritizing fresh foods may support fluid balance and reduce bloating,” she said.
Pumpkin seeds
Marko shared that magnesium plays a vital role in nervous system regulation and muscle relaxation and can support sleep quality during the luteal phase.
“Foods such as spinach, almonds, cashews, pumpkin seeds and dark chocolate (70% cocoa or higher) are good dietary sources. Adequate magnesium intake may also support relaxation and reduce muscle tension, which some women experience during the luteal phase,” she said.
Pumpkin seeds and pepitas are also rich sources of antioxidants, including flavonoids, phenolic acids, vitamin E and carotenoids, all of which are known to protect cells from disease-causing damage and inflammation.
Pumpkin seeds are also rich in fiber, which supports digestion and may reduce the risk of heart disease, Type 2 diabetes, and obesity.
Omega-3 fatty acids
Marko notes that omega-3 fatty acids are linked to reduced inflammation and improved mood.
“They may be useful to include during hormonally sensitive periods, such as during the luteal phase. Sources include salmon, sardines, chia seeds, flaxseeds, and walnuts,” she said.
Omega-3s may also lower the risk of certain cancers, cognitive decline and age-related macular degeneration. Plus, some research suggests that omega-3 supplements may help alleviate symptoms in people suffering from depression and anxiety.
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