Luteal Phase Diet

During the luteal phase, prioritize foods high in protein, complex carbohydrates, and healthy fats, as well as those rich in magnesium, zinc, and vitamin B6. These foods can assist in managing PMS symptoms, stabilizing blood sugar, and supporting progesterone production. 

Foods to focus on:

• Lean protein:

  Chicken, fish, tofu, and beans aid in muscle repair and energy levels.

• Complex carbohydrates:

  Legumes, brown rice, potatoes, oats, quinoa, and other whole grains help stabilize blood sugar. 

  
  

• Healthy fats:

  Omega-3 fatty acids from salmon, sardines, avocados, and flax seeds can enhance mood and reduce inflammation. 

  
  

• Magnesium-rich foods:

  Leafy greens, nuts, and seeds (especially pumpkin seeds) assist with bloating and muscle relaxation. 

  
  

• Zinc-rich foods:

  Oysters, red meat, beans, and nuts support progesterone production. 

  
  

• Vitamin B6-rich foods:

  Chicken, salmon, and starchy carbohydrates like sweet potatoes also support progesterone production. 

  
  

• Fiber-rich foods:

  Fruits like pears and prunes, root vegetables, leafy greens, and legumes aid digestion and manage cravings. 

  
  

• Vitamin C-rich foods:

  Bell peppers, kiwis, strawberries, oranges, and broccoli support overall health. 

Foods to consider reducing or avoiding:

• Caffeine: It can disrupt your endocrine system and blood sugar levels.

  
  

• Processed soy: It can cause estrogen imbalance, particularly if you are sensitive to phytoestrogens.