Eating With Your Cycle

Women don’t need research to tell them that food cravings intensify in the days before their periods.  Some women experience significant swings in their cravings for sweets, while others feel a pull towards increased calories in general, especially high-fat, carbohydrate-rich foods.  Why is that? And what can we eat that might help control these cravings and increased hunger levels so our weight management goals don’t go off the rails?

What is Happening During The Luteal Phase

During the luteal phase – roughly the two weeks between ovulation and the start of your period – estrogen and progesterone fluctuate significantly.  These hormonal shifts affect our appetite-regulating hormones, causing cravings for carbohydrate-rich and sweet foods.  This also causes us to feel hungry sooner and feel fuller later than usual.  We also experience a measurably higher resting metabolic rate, meaning we burn more calories during the luteal phase compared to our follicular phase, sometimes as high as 150-200 calories more. This means we are genuinely hungrier and need more food during these pre-period weeks.  What’s worse, our brain’s reward response to food is heightened, making high-sugar and high-fat foods feel more compelling.

The good news is that you can make food choices that work with these shifts, rather than being derailed by them.

What to Eat During Your Luteal Phase

1.       Eat complex carbohydrates over refined sugars – Diets higher in ultra-processed foods, refined carbohydrates, and saturated fats are linked to more severe PMS symptoms. Even worse, yielding to sugar cravings may worsen the severity of these symptoms. Choose complex carbohydrates like rolled or steel-cut oats, sweet potatoes, and brown rice to satisfy the cravings for carbs without the sugar crash that follows eating refined sugars.

2.       Eat nuts, seeds, and legumes – Studies show that an additional daily serving of nuts, seeds, and legumes can reduce PMS symptoms by 41%. Why?  Because these foods are rich in magnesium, zinc, and B-vitamins, nutrients your body needs that help stabilize blood sugar and balance hormones.

3.       Eat fish and seafood – Fish consumption was associated with a 58% reduction in mild PMS symptoms, likely due to the anti-inflammatory omega-3 fatty acids found in fatty fish like salmon, sardines, and mackerel.  Omega-3s help reduce cramping and lower overall inflammation in the body, easing both physical and mood-related symptoms.  

4.       Prioritize calcium-rich foods – Increasing calcium from foods from dairy sources like cottage cheese, yogurt, and milk OR from calcium-fortified plant-based milks and yogurts has been shown to reduce PMS food cravings by up to 54%.  Aim for 1,000-1,200 mg/day or three servings of calcium-rich foods throughout the day. Pairing calcium with magnesium (found in nuts and seeds) offers an added benefit of reducing cramping and mood swings.  

5.       Limit high-fat, high-sugar, and highly processed foods – This is the hardest one because these are exactly the foods your body is craving the most.  However, research shows that indulging in high-fat, high-sugar combinations during the luteal phase tends to worsen PMS symptoms.   Choose whole, nutrient-dense foods during this window to keep cravings more manageable.  This will also help you avoid the weight fluctuation that often follows a week of eating driven by sweet and carby cravings.   

Here are some easy swaps to put these ideas into practice:

Breakfast

• Skip This: Sweetened strawberry yogurt parfait with granola

  • Refined sugars spike insulin and intensify cravings

• Choose This: Eggs with sautéed greens + side of ½ cup rolled or steel-cut oats topped with walnuts, ground flaxseed and berries

  • Complex carbs, protein + omega-3s stabilize blood sugar all morning

Breakfast

• Skip This: Buttery pastry or donut with coffee

  • High-fat + high-sugar combo amplifies luteal-phase inflammation

• Choose This: Chia seed pudding with calcium-fortified soy or almond milk, hemp seeds + blueberries & raspberries

  • Calcium, magnesium + fiber to ease cramping and curb cravings

Lunch

• Skip This: Deli turkey sandwich on white bread with chips

  • Refined carbs + processed meat raise inflammation and bloating

• Choose This: Salmon + quinoa grain bowl with chickpeas, leafy greens + tahini/lemon dressing

  • Omega-3s, plant protein + complex carbs for steady hormone support

Lunch

• Skip This: Creamy pasta with bread + diet soda

  • Refined carbs and artificial sweeteners disrupt gut hormones

• Choose This: Lentil soup with roasted vegetables + brown rice or whole-grain bread

  • Legumes provide magnesium, B6 + slow-digesting fiber for mood support

Snack

• Skip This: Candy, chocolate bar or flavored rice cakes

  • Fast sugar rush followed by a crash intensifies luteal cravings

• Choose This: Handful of mixed nuts and seeds with a small piece of dark chocolate (70%+)

  • Healthy fats + magnesium from nuts blunt cravings without the crash

Snack

• Skip This: Cookies, ice cream or sweetened nut butter cups

  • High-fat + high-sugar foods are the worst combination for luteal cortisol

• Choose This: Plain Greek yogurt or kefir with pumpkin seeds + apple slices (sprinkle of cinnamon)

  • Calcium + zinc from dairy/seeds actively help regulate progesterone

Dinner

• Skip This: Burgers or heavily marbled red meat with fries

  • Saturated fat + refined carbs heighten prostaglandins and cramping

• Choose This: Baked salmon, sardines or cod with roasted sweet potato + steamed broccoli

  • Omega-3s + cruciferous vegetables support estrogen metabolism and reduce inflammation

Dinner

• Skip This: Takeout pizza, nachos or creamy casseroles

  • Ultra-processed, high-salt + high-fat foods worsen bloating and sleep quality

• Choose This: Black bean tacos on corn tortillas with avocado, salsa + fortified plant milk

  • Legumes, calcium-rich plant foods + healthy fats support sleep and reduce PMS

References

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