What to eat during the luteal phase for better mood

December 6, 2025 •

2 min read

Approximately 75% of menstruating people report experiencing premenstrual syndrome (PMS) symptoms, which often include mood swings and irritability, during the luteal phase. Optimizing your diet is a powerful strategy for managing these shifts and improving emotional well-being. Understanding what to eat during the luteal phase for better mood can make a significant difference.

Quick Summary

The luteal phase is marked by hormonal changes that can impact mood, energy, and cravings. A targeted nutritional approach focusing on complex carbs, healthy fats, lean proteins, and specific vitamins and minerals can help stabilize blood sugar, support hormone production, and boost mood-regulating neurotransmitters. Certain foods are known to alleviate common PMS symptoms.

Key Points

Complex Carbs: Stabilize blood sugar and boost serotonin with whole grains like oats and quinoa, and root vegetables such as sweet potatoes.
Magnesium-Rich Foods: Calm the nervous system and reduce anxiety by eating dark leafy greens, pumpkin seeds, and dark chocolate.
Omega-3s and Healthy Fats: Support hormone production and reduce inflammation with salmon, avocado, and flaxseeds.
Tryptophan Sources: Increase mood-regulating serotonin levels by consuming tryptophan-rich foods like turkey, chicken, and Greek yogurt.
Stay Hydrated: Drink plenty of water and herbal teas to combat bloating and fatigue, supporting overall well-being during the luteal phase.
Limit Sugar and Processed Foods: Avoid refined sugars and processed snacks that can cause blood sugar crashes and worsen mood swings.
Consider Lifestyle Changes: Combine dietary strategies with gentle exercise, adequate sleep, and stress reduction for a comprehensive approach to hormonal health.

Understanding the Luteal Phase and Its Impact on Mood

The luteal phase follows ovulation and is characterized by increased progesterone and a decrease in estrogen. These hormonal shifts can contribute to premenstrual symptoms like fatigue, bloating, and mood changes. Your body's nutritional needs also change, with a slight increase in calorie expenditure. Adjusting your diet to include foods that regulate blood sugar, support serotonin production, and reduce inflammation can help manage these symptoms and support emotional well-being.

Key Nutrients and Foods for Mood Support

Complex Carbohydrates

Fluctuating hormones can affect blood sugar, impacting energy and mood. Complex carbohydrates provide stable energy and help increase serotonin, a neurotransmitter linked to well-being.

Sweet potatoes and root vegetables: Contain fiber and vitamin B6, which supports progesterone production.
Oats and quinoa: Whole grains that stabilize blood sugar and provide fiber.
Brown rice: A complex carb supporting serotonin and potentially combating low mood.

For more details on foods rich in magnesium, healthy fats (Omega-3s), and tryptophan to support mood during the luteal phase, including specific examples and their benefits, refer to {Link: Maddy Pollack Health https://www.maddypollackhealth.com/integrative-health-coach-blog/luteal-phase-foods-12-foods-to-reduce-luteal-phase-symptoms}.

Practical Tips for Your Luteal Phase Diet

Meal prepping can simplify incorporating these foods. Prepare grains like quinoa or brown rice in advance, roast vegetables, and make a snack mix with nuts and seeds. Hydration is also essential, as it can help with fatigue and irritability. Water and herbal teas like chamomile can help reduce bloating and promote relaxation.

Foods to Limit or Avoid

To support mood, consider reducing foods that can worsen PMS. Refined sugars in processed foods can cause blood sugar fluctuations, intensifying mood swings. High-sodium foods can increase bloating. Limiting caffeine and alcohol may also help minimize anxiety and sleep issues.

Conclusion

Supporting your diet during the luteal phase can help manage hormonal changes and improve mood. Including complex carbohydrates, magnesium, healthy fats, and tryptophan-rich foods can stabilize blood sugar, calm the nervous system, and boost feel-good neurotransmitters. These dietary strategies can help you feel more balanced. For personalized advice, consult a healthcare professional or registered dietitian.

Outbound Link: Understanding the menstrual cycle in detail on MedlinePlus

Further Lifestyle Support

Combining dietary changes with gentle exercise, adequate sleep, and stress management techniques can provide holistic support during the luteal phase.

Frequently Asked Questions

During the luteal phase, the hormone progesterone rises while estrogen levels decline. This hormonal shift can affect neurotransmitters like serotonin, which impacts mood, leading to common PMS symptoms such as irritability, anxiety, and mood swings.

Complex carbohydrates like sweet potatoes, oats, and quinoa are best. They provide a steady release of energy, stabilize blood sugar, and support the production of mood-boosting serotonin, preventing energy crashes and intense cravings.

Yes, dark chocolate with 70% or higher cocoa content can help. It is a source of magnesium and antioxidants, which can have a calming effect on the nervous system and help improve mood.

It is best to limit or reduce refined sugars found in processed snacks and sugary drinks, as they can cause blood sugar spikes and crashes that worsen mood swings. Instead, opt for natural sugars from fruits or a small piece of dark chocolate.

Foods rich in magnesium include dark leafy greens (spinach, kale), pumpkin seeds, almonds, and dark chocolate. Magnesium helps calm the nervous system and can reduce anxiety and muscle cramps.

Omega-3 fatty acids, found in fatty fish like salmon and in flaxseeds and walnuts, help reduce inflammation and support brain health. This can lead to better mood regulation and a reduction in PMS-related discomfort.

Yes, staying well-hydrated is crucial. Dehydration can cause fatigue and affect your mood. Drinking plenty of water and calming herbal teas can also help reduce bloating and water retention often experienced during this phase.