{"id":22436,"date":"2026-05-27T07:29:12","date_gmt":"2026-05-27T05:29:12","guid":{"rendered":"https:\/\/www.intimina.com\/blog\/?p=22436"},"modified":"2026-05-27T07:29:31","modified_gmt":"2026-05-27T05:29:31","slug":"nutrition-for-the-luteal-phase","status":"publish","type":"post","link":"https:\/\/www.intimina.com\/blog\/nutrition-for-the-luteal-phase\/","title":{"rendered":"Nutrition for the Luteal Phase: Fighting Cravings and Bloat"},"content":{"rendered":"

Feeling crampy, bloated, and ravenous right before your period? During the luteal phase of the menstrual cycle, hormonal surges and dips can cause unpleasant symptoms such as spikes in appetite and water retention. If period cravings are driving you to devour every empty calorie in sight, here are some luteal phase diet tips to ensure your body gets the nutrition it needs to fuel your activities and minimize discomfort.<\/span><\/p>\n

Why Do I Get So Hungry During The Luteal Phase?<\/span><\/h2>\n

The luteal phase of the menstrual cycle happens around day 15 to 28 of the cycle. This is the run-up phase after ovulation, beginning after an egg is released into the uterus and lasting until either the egg is fertilized (pregnancy) or shed through menstrual bleeding. Since your body is essentially preparing for a pregnancy, several hormonal shifts occur which can have you reaching for that second bag of chips or wanting to demolish a whole chocolate cake.<\/span><\/p>\n

Estrogen Goes Down<\/span><\/h3>\n

Estrogen is a hormone that suppresses appetite and boosts mood. In the days leading up to your period, estrogen levels fall, which can lead to mood swings and increased hunger.\u00a0<\/span><\/p>\n

Progesterone Dominates<\/span><\/h3>\n

Progesterone stimulates appetite – perhaps so your body is properly fueled in case pregnancy occurs – and while progesterone levels go down right before menstruation, lower levels of estrogen means progesterone becomes the dominant hormone.<\/span><\/p>\n

Depleted Serotonin<\/span><\/h3>\n

Serotonin, aka our \u201chappy hormone,\u201d also goes down around this time. The \u201ccomfort\u201d in comfort foods comes from how consuming high-carb, sugary foods triggers a rush of serotonin, making them extra tempting – especially when annoying PMS symptoms like fatigue, bloating, cramps, and irritability are compounding the period blues.<\/span><\/p>\n

Scrambled Satiety Hormones\u00a0<\/span><\/h3>\n

Ghrelin and leptin are hormones that tell our body when it\u2019s hungry or full. Fluctuations in progesterone and estrogen also interact with ghrelin and leptin, messing with our satiety cues and spiking appetite.<\/span><\/p>\n

Your Metabolism Rises, Slightly<\/span><\/h3>\n

Resting metabolic rate (RMR) is the amount of energy your body uses at rest. <\/span>Studies<\/span><\/a> have found a small increase in RMR during the luteal phase, potentially due to a progesterone-driven <\/span>increase<\/span><\/a> in body temperature. This means that you may be burning slightly more calories than normal at certain times of the month. However, the increased calorie expenditure is minute – closer to an extra protein bar or avocado than the family-sized bag of chips you may be craving.<\/span><\/p>\n

Best Foods To Eat\u00a0<\/span><\/h2>\n

PMS cravings are a natural part of menstruation. There\u2019s nothing wrong with curling up in bed with a box of chocolate once in a while, but it\u2019s also important to give your body plenty of nutrients to balance PMS symptoms like bloating and fatigue. Here\u2019s what a nutrient-rich luteal phase diet can do for your PMS symptoms:<\/span><\/p>\n