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You’ve probably seen women all over the internet modifying their diet according to their menstrual cycle – from eating iron-rich foods during menstruation to low glycemic carbs during ovulation.
Is this another social media fad, or is there some science to back up these practices?
Currently, the research is slim on whether or not it’s beneficial to alter your diet around your menstrual cycle. But if it makes you feel good, then go for it! There’s no harm in trying it out.
In this article, we will explore how modifying your dietary habits during your luteal phase may positively benefit you. We will cover foods for the luteal phase to add to your diet and others you’ll want to remove.
To better understand what dietary changes to make in the luteal phase, we first need to review what happens during this time.
What changes happen in the luteal phase?
The luteal phase includes the days following ovulation until your next period begins. This menstrual phase is when your body kicks progesterone production into high gear to prepare for a potential pregnancy.
Here is the breakdown of the four phases of your menstrual cycle to better illustrate this timeline:
- Menstruation: This marks the beginning of your menstrual cycle. The uterine lining sheds, leading to your period.
- Follicular phase: Your brain secretes follicle-stimulating hormone (FSH) to stimulate your ovaries to grow follicles. Each of these follicles contains an egg. These follicles also secrete estrogen, causing a rise in estrogen levels.
- Ovulation: One dominant follicle releases a mature egg in response to a surge in LH (luteinizing hormone). The mature egg is then swept into your fallopian tube, to get potentially fertilized by sperm.
- Luteal phase: The corpus luteum (the structure left behind by the dominant follicle) secretes progesterone to prepare for a potential pregnancy. Progesterone levels start rising so your uterine lining can build and the embryo can implant. But if pregnancy has not occurred, progesterone levels fall and your next period begins.
Learn more: Progesterone and Early Pregnancy
About halfway through the luteal phase, your progesterone levels peak. Due to high progesterone levels, you may experience some of the following symptoms:
- Breast tenderness
- Bloating
- Headaches
- Mood swings
- Appetite changes
- Sleep disturbances
Certain foods may be able to help with some of these symptoms. But are there other reasons you might consider changing your diet according to your cycle?
Why should you eat according to your menstrual cycle?
Adjusting your diet to sync with your cycle may help you feel more in tune with your body. There’s not much scientific evidence that proves the benefits of cycle syncing, but many women report they feel better when they do this.
Your mood, appetite, emotions, and cognitive function vary throughout the month.
You probably know all too well how quickly your mood and energy levels can change according to your cycle. Sometimes it feels like you’re at the mercy of your hormones!
Modifying your diet according to your fluctuations may help you feel better and more in control. For instance, switching up your diet can decrease PMS symptoms like headaches, mood swings, changes in appetite, bloating, and tummy pain.
If you want to start eating according to your menstrual cycle, you’ll need to figure out when you ovulate. Remember – the luteal phase begins after ovulation.
One way to track your menstrual cycle to determine your fertile window and ovulation day is to use the Inito Fertility Monitor. Inito measures LH, estrogen, FSH, and PdG to track and confirm ovulation.
And you can monitor your progress with cycle syncing with the Inito app by tracking your signs and symptoms. You may be surprised to see what patterns you find in your mood, appetite, and energy levels!
If you want to get started with cycle syncing you probably want to know what foods to eat during the luteal stage. Keep reading to find the best foods to try!
What are the best foods for the luteal phase?
The best foods to eat in your luteal phase are high in protein, complex carbs, vitamin B6, magnesium, and calcium. These vitamins and nutrients will help regulate your progesterone levels and reduce premenstrual syndrome (PMS) symptoms.
Let’s look at why:
The rise in your progesterone levels in your luteal phase can make you feel more hungry. Your energy requirements increase during your luteal phase which may make you feel compelled to eat foods high in protein and carbohydrates.
To ensure you reach for snacks that meet those cravings but are still nutrient-dense foods check out this table:
You can see the recommended protein and carbohydrate sources are minimally processed. The cravings may come in strong but try not to give in to the temptation to eat highly palatable, highly processed foods.
As mentioned, your progesterone levels spike and fall during your luteal phase. Eating foods that help regulate your progesterone is beneficial during this stage. You’ll want to include foods high in magnesium and vitamin B6 to regulate progesterone levels.
Additionally, when your progesterone levels fall toward the end of the luteal phase, you may experience PMS. To reduce premenstrual symptoms, focus on eating foods high in magnesium and calcium.
Here are some examples of foods high in magnesium, vitamin B6, and calcium:
Another thing to keep in mind is your serotonin levels may take a dip during your luteal phase. This is why you may have heightened feelings of depression or low mood. Focus on eating serotonin-boosting foods to counteract this.
Here are some examples:
- Eggs
- Dairy
- Tofu
- Leafy greens
- Pineapple
- Kiwi
- Dark chocolate
Remember – nutrition plays a role in hormone health and fertility but there’s no scientific correlation between your menstrual cycle and what you eat.
A good rule of thumb is to make healthy choices throughout your menstrual cycle and find healthy alternatives to hyperpalatable foods.
Try seed cycling
Seed cycling is a natural remedy where you eat certain seeds during different phases of your menstrual cycle.
Here are a couple of recommendations for seeds to include:
- Sesame seeds: These are rich in zinc (which increases progesterone) and lignans (which regulates estrogen levels)
- Sunflower seeds: These are a great source of vitamin E which may ease PMS symptoms and improve progesterone levels
Learn more: Seed Cycling: What It Is, Benefits & How it Impacts Fertility
Which foods should be avoided in the luteal phase?
Just as there are foods to add to your diet, there are foods you’ll want to avoid. Since your luteal phase can be accompanied by symptoms like decreased mood, decreased energy, and issues with sleep, you should avoid foods that could make those symptoms worse.
We know how tempting it can be to reach for convenient and highly palatable foods when your cravings are high! But it’s best to consume such foods in moderation to feel your best and have a healthy luteal phase.
Here are some foods to avoid in the luteal phase:
- Refined carbohydrates
- Conventional meat and dairy
- Alcohol
- Caffeine
- Added sugars
- Processed foods
Here are some healthy swaps when you’re knee-deep in a gnarly craving. Plus an explanation for why you’re craving specific foods so much:
As always, it’s all about moderation. Don’t restrict your diet to the point where you feel miserable. Use the tips above to practice mindfulness and feel your best during your luteal phase.
So how do you know if you should modify your diet according to your cycle?
Who benefits from eating according to their cycle?
Anyone can benefit from eating according to their cycle. You may experience more drastic changes if you have certain conditions.
You may experience significant benefits from cycle syncing if you have one of the following conditions:
- Hormonal imbalances such as PCOS or a thyroid disorder
- Weight issues
- Chronic stress or fatigue
You may also benefit if you’re trying to conceive. This is because a nutritious diet can decrease PMS symptoms and promote hormone health which may indirectly help your TTC journey. If you’ve tried other methods while TTC with no success, give it a shot. There’s no harm in trying!
Key Takeaways:
- Cycle syncing consists of lifestyle modifications that coincide with your cycle. This includes modifying your dietary choices.
- Eating certain foods during your luteal phase may help you regulate your menstrual cycle and reduce PMS symptoms.
- Foods to eat during the luteal phase should be high in certain nutrients like vitamin B6, magnesium, calcium, and protein.
- During your luteal phase avoid foods that are high in refined carbohydrates and sugar. Limit or avoid alcohol and caffeine.
FAQs
You can eat foods high in vitamin B6, magnesium, and calcium to regulate your progesterone levels and decrease PMS symptoms. Focus on protein-rich meals and snacks to avoid overeating on processed foods and sweets.
Foods that are processed and high in sugar should be limited during the luteal phase. Other substances to avoid include caffeine and alcohol. These foods and substances can exacerbate symptoms common in the luteal phase like digestive issues, depressed mood, and decreased energy.
During the luteal phase, your body expends more energy. One study showed women in their luteal phase burned 4.3% more energy at rest than women in their follicular phase. This does not necessarily equate to a need for more calories, however. You likely don’t need to intentionally up your calorie intake during your luteal phase.
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