How to fuel smart during your luteal phase

The first half can feel worlds apart from the second thanks to your fluctuating hormones, oestrogen and progesterone. So, adjusting your diet to nourish your body through these changes may help.

Here, physiologist Dr Emma Ross breaks down the early research into what might support you during your early and late luteal windows. Obviously, we’re all different and have different nutritional needs, so always listen to your body in the first instance.

During the second half of your cycle, you may have more cravings and mid-afternoon energy dips. According to one study¹ taking samples from an Apple watch, "as progesterone levels rise, your body's sensitivity to insulin decreases," says Dr Emma. "This makes it harder for your body to keep blood sugar steady. So, you might feel hungrier and experience cravings, especially for carbs.”²

Dr Emma suggests eating small meals every three hours rather than relying on large meals later in the day. "Waiting too long to refuel can leave you vulnerable to energy crashes. Eating little and often will help to prevent those blood sugar rollercoasters."

Slow-releasing energy foods are also a big help with this. "Foods rich in fibre and healthy fats like porridge oats with a sprinkling of nuts and seeds, as well as eggs and sweet potato, not only release energy gradually but also help you feel fuller for longer," says Dr Emma.

Emerging research³ into the female microbiome has found that the gut may play a bigger role in balancing the hormones that drive our menstrual cycle than we first thought.

"A healthy gut is a big priority for hormonal balance," explains Dr Emma. "Your gut bacteria may help metabolise and eliminate excess oestrogen,⁵ which is key to maintaining hormonal harmony."

Try adding fermented foods like kefir, sauerkraut and miso to your diet too. "These are natural probiotics, which help support the good bacteria in your gut," she says.⁸

An evening glass of wine might feel relaxing when you’re approaching your period, but as you enter the late luteal phase, it’s a good idea to keep an eye on your alcohol intake.

“Your body is already dealing with fluctuating hormones, as alcohol is linked to inflammation, it can exacerbate PMS symptoms⁹ like cramps and mood disruptions,” explains Dr Emma.

Instead, opt for non-alcoholic options or, challenge yourself to a booze-free week and focus on staying hydrated with water or herbal teas.

These play a big role as your body prepares for menstruation. "During this time, your body uses a lot of fat to support hormone production,¹⁰ so it's important to make sure you're getting enough of the good stuff," says Dr Emma.

"Healthy fats¹¹ are essential for producing and balancing hormones like progesterone in the run-up to your period."

Try avocado on whole grain toast with a sprinkle of seeds, salads topped with olive oil and walnuts, or grilled salmon with roasted Mediterranean veg. The more colour variety¹³ in your fruit and veg, the better.

The luteal phase often brings on classic PMS symptoms like mood swings, sore boobs and tiredness.

"Sugary foods cause rapid blood sugar spikes followed by crashes,¹⁴ which can make PMS symptoms like irritability and fatigue worse," says Dr Emma.