If you’re a woman in your reproductive years, your body goes through four distinct hormonal fluctuations every month (also known as the four phases of your menstrual cycle).

These changes affect literally everything else going on in our bodily systems and biology, from our energy levels to our metabolism to our body temperature and brain function — and each shift relies on specific macro and micronutrients to support it.

This is why food is such a powerful tool, as it not only powers hormone production and regulation, but can make all the difference in how we feel and experience each phase of our menstrual cycle as a result, ultimately helping us mitigate and completely reverse hormonal imbalance symptoms such as pms, period pain, fertility challenges, weight gain, bloat, fatigue and acne. 

While eating a wide variety of nutrients to support each phase of the menstrual cycle is important, in this post we’re focusing on the luteal phase, the 1-2 weeks leading up to your period. If you do have a hormonal imbalance, this tends to be the time when most symptoms crop up, so eating foods to support your hormones during this time can be incredibly helpful at reducing symptoms. 

Below you’ll find the most delicious and beneficial luteal phase foods grocery shopping list with ingredient and meal ideas to help you naturally balance your hormones and feel your best. Snag all of the details below!

WHAT IS THE LUTEAL PHASE?

The luteal phase is one of the four phases of a menstrual cycle. It typically lasts 12-16 days and occurs immediately after ovulation, when reproductive hormones estrogen, testosterone and LH begin their decline and progesterone rises to stimulate the growth of the uterine lining in preparation for a potential pregnancy (if not pregnant it will shed in the next phase, menstruation).

WHAT HAPPENS TO HORMONES DURING YOUR LUTEAL PHASE

Emotionally during the first half of the luteal phase, you’re still riding high off of the effects of the ovulatory phase. However, as progesterone production increases, you’ll find yourself starting to wind down and a strong desire to complete tasks and get things done (much like the transition from summer to fall).Your brain is also hyperaware of details, causing you to notice things you may have overlooked previously.

The rise in progesterone also stimulates your appetite and increases your body temperature and metabolic rate, requiring an increase in calories (about 200-300 calories per day) and potentially inducing all of those cravings!

Additionally, your immune system downshifts and stress response heightens during this time, as nature’s way of helping you protect a fertilized egg in the event you’re pregnant. This means you’re more susceptible to colds and sensitive to stressful situations, making it a crucial time to slow down, focus on self-care and incorporate plenty of nutrients/immunity boosting foods. 

 

HEALTH BENEFITS OF EATING FOR YOUR LUTEAL PHASE

Luckily, one of the best ways we can combat hormonal imbalances and symptoms during the luteal phase is through food, especially by eating enough of certain nutrients to support progesterone production, stabilize blood sugar, improve digestion, boost our mood and curb cravings. When we do this, we naturally support healthy hormone levels, which can lead to benefits in the luteal phase including:

• + Reduced PMS

• + Stable Energy & Mood

• + Reduced Bloating/Water Retention

• + Improved Digestion/Regularity

• + Less Painful Periods

• + Optimal Fertility/Lengthened Luteal Phase 

• + Boosted Immune System

• + Cycle Regularity

• + Improved Sleep Quality

• + Less Breakouts/Hormonal Acne

• + Optimal Metabolism/Less Fat Storage

 

LUTEAL PHASE FOODS GROCERY LIST

Due to the hormonal fluctuations that take place during this phase, it’s important to consume plenty of nutrients that support progesterone production, stable blood sugar levels, optimal digestion and healthy mood and brain function. See below for ideal luteal phase ingredients to incorporate into your meals for reduced symptoms and hormone balance. 

PLANTS (FRUITS + VEGGIES)

During your luteal phase the increase in progesterone naturally slows digestion (hello bloat/constipation!). Thus it’s important to eat plenty of fiber-rich fruits and vegetables, which support large intestine functionality and increase transit time, leading to regular bowel movements. Additionally, cooking and cooling some of the starchier vegetables such as squash, sweet potatoes and potatoes creates a type of prebiotic fiber known as resistant starch, which works to protect against inflammation and intestinal permeability (i.e. leaky gut). My favorite fiber-rich plants to include during this phase are:

• + Cabbage

• + Cauliflower

• + Celery

• + Cucumber

• + Collard Greens

• + Mustard Greens

• + Parsnip

• + Pumpkin

• + Radish

• + Squash

• + Sweet Potato

• + Potato

• + Carrot

• + Apple

• + Peach

• + Pear

• + Banana

 

FRIDGE/FREEZER ITEMS

This section is a bit of a hodge podge of foods I like to store in my fridge and freezer during the luteal phase for a variety of reasons. Tart Cherry Juice can help with melatonin production and sleep quality, which can take a hit during this phase if progesterone is too low, while frozen cauliflower and squash are fiber-rich options to add to smoothies. Greek yogurt and fermented foods like kefir, miso, sauerkraut and olives provide gut-boosting probiotics, while cottage and ricotta cheese are rich in B vitamins that support progesterone production. Bone broth is rich in minerals that work to reduce fluid retention and bloat, while coconut water is an excellent source of potassium to make adrenal/cortisol cocktails. And I just love having tortillas on hand for an easy breakfast, lunch or dinner taco situation. 

• + Tart Cherry Juice

• + Frozen Cauliflower

• + Frozen Butternut Squash

• + Full Fat Greek/Coconut Yogurt

• + Organic Cottage/Ricotta Cheese

• + Organic Kefir

• + Bone Broth

• + Sauerkraut

• + Olives

• + Miso

• + Coconut Water

• + Almond Flour Tortillas

 

PROTEINS

Consuming enough protein is always important for hormone health, but it can make an especially huge difference during your luteal phase! This is because the increase in progesterone destabilizes blood sugar, meaning the body has a harder time processing insulin, which can lead to higher highs and lower lows, leaving you on a roller coaster of cravings, mood swings, head aches and other symptoms if not properly managed. Because protein is the most satiating and stabilizing macronutrient when it comes to blood sugar, prioritizing it during each meal and snack can go a LONG way in mitigating PMS, cravings and other common symptoms (not to mention help with weight management!) I like to focus on meat, poultry, eggs and seafood loaded with amino acids and anti-inflammatory omega-3 fatty acids shown to lower prostaglandins (that if elevated can lead to cramping and period pain). Optimal sources include:

• + Wild-Caught Salmon

• + Canned Wild Tuna

• + Pasture-Raised Eggs

• + Grass-Fed Beef/Bison

• + Liver/Organ Meats

• + Sardines/Anchovies

• + Organic Ground Turkey

• + Wild-Caught Cod/Halibut

• + Organic Rotisserie Chicken

• + Frozen Chicken Sausage

 

PANTRY

I love keeping plenty of foods rich in complex carbohydrates (i.e. slow burning carbs) like beans, lentils and gluten-free grains in my pantry during the luteal phase, as they help to regulate serotonin and dopamine levels, working to prevent mood swings, providing your cells with energy and blunting cravings. I also like to focus on mineral-rich foods, especially those high in magnesium (nuts, seeds, dark chocolate, etc.), which regulates blood sugar and muscle and nerve function (i.e. reduces menstrual cramps), as well as improves insulin sensitivity and supports a healthy immune system. I also prioritize electrolytes and salt, which supports energy balance and adrenal health and fluid balance, while reducing pms. Optimal luteal phase pantry items include:

• + Chickpeas

• + Navy Beans/White Beans

• + Buckwheat

• + Brown Rice

• + Millet

• + GF Oats

• + Tahini

• + Sesame Seeds

• + Sunflower Seeds

• + Pine Nuts

• + Walnuts

• + Hemp Seeds

• + Chia Seeds

• + Protein Powder

• + Collagen/Gelatin

• + Electrolytes

• + Sea Salt

• + Cinnamon

• + Dates

• + Golden Raisins

• + Capers

• + Prunes

• + Grass-Fed Ghee

• + EVOO

• + Apple Cider Vinegar

• + Dark Chocolate/Cacao

 

HERBS, TEAS + EXTRA

Incorporating herbal teas, digestive bitters and adaptogens into your luteal phase routine can be an extremely effective way to support optimal hormonal balance and reduce or reverse PMS and other cycle symptoms. The specific “whole food supplements” listed below contain vitamins and minerals that work to tone uterine muscles and reduce cramping, promote warmth and circulation to reduce blood clotting, support digestion and clear bloat, and calm the nervous system and stabilize your mood. I recommend purchasing most in looseleaf form to drink as a daily tea or herbal infusion, and using ginger and garlic regularly in your cooking. 

• + Ginger

• + Garlic

• + Peppermint Tea

• + Spirulina

• + Red Raspberry Leaf 

• + Oatstraw

• + Dandelion Root

• + Burdock Root