Eating For Your Cycle: the luteal phase

Written by Flora Szalai (Associate Nutritionist) 
Passionate about intuitive eating, plant-based diets & women’s health 

Craving sweets before your period? You are not alone. In fact, my own cupboard and fridge opens every 30 minutes during this time of the month. It feels involuntary, and in a way, it is: welcome to the luteal phase.  

In this blog we’ll explore:

1. What’s going on hormonally during the luteal phase 
2. How gut health impacts PMS
3. What the science says about cravings 
4. Practical, nutritionist-backed tips to support your body during this time of the month

1. What the gut is Going on During the luteal phase

The luteal phase occurs the week after ovulation and just before your period. Our female hormones go through changes — progesterone rises, oestrogen drops — leading to:

• Increased sugar cravings (due to lower FGF21 levels).

• Reduction in insulin sensitivity (the ability to regulate our blood sugar levels) 

• Higher metabolic rate, causing higher demand for energy — around 200 calories a day 

• Neurotransmitters serotonin (our “feel-good hormone”) and dopamine (our “I like it — do it again“ hormone) drop, which impacts both our mood and appetite. 

Due to these changes in our mood and appetite, cravings for quick energy sources like sweets and high carb foods can kick in. 

2. How our gut health impacts PMS

Our gut and brain are in constant conversation via the Gut-Brain Axis. During the luteal phase, lower serotonin production can contribute to experiencing emotional PMS symptoms such as irritability, low mood and even sugar cravings. When we consume easily accessible sugars, serotonin levels can spike quickly — giving us a temporary mood boost that leaves us craving more. It’s the body’s quick fix for feeling better. However, a simple and more nourishing swap is to choose dark chocolate as your sweet treat during this time of the month. Not only does it satisfy your sweet tooth, but it also contains more fibre, making it a great option for supporting your gut health. Plus, it offers additional mood-boosting benefits of its own.

Chocolate contains theobromine, a compound that mimic anandamine, which is a neurotransmitter that can make you happier. Theobormine is from the same family as caffeine but has a smoother hit – it acts by widening your blood vessels to improve blood flow, getting more oxygen and nutrient rich blood to your brain, making you feel more focused and alert.

A closer look at the Science:

A study by Shin et al. (2022) found that individuals who consumed 85% dark chocolate daily for three weeks reported better mood and increased gut microbiota diversity compared to controls (who did not eat chocolate). Interestingly, 70% cocoa and milk chocolate did not show the same effects.  

Chocolate is also high in magnesium, which supports our parasympathetic nervous system (i.e., “rest and digest“) and helps promotes better sleep, making it the ultimate luteal phase snack option. If you want to read more about the benefits of chocolate, and for a easy dark chocolate and hormone friendly cookie recipe click here.

3. Supporting your body and gut through PMS

Cravings aren’t the sign of weakness or that is anything “wrong” with you. They are your body’s way of asking for something. Instead of deprivation, try listening and nurturing your body in a way that supports both your hormones and gut health. 

Here are a few tips that can help: 

• Choose dark chocolate (85% or higher) — rich in magnesium and polyphenols for mood and gut support. 

• Combine sweet treats with fibre-rich foods, such as a handful of nuts or try my dark chocolate, avocado & raspberry chocolate cookies

• Aim for balanced meals, including protein, healthy fats (e.g. omega-3 rich foods like nuts & seeds) and complex carbs — this helps to stabilise blood sugar levels throughout the day, making you feel more satiated and lowering the chance of energy crashes.

• Prioritise rest and sleep: during your luteal phase, progesterone can increase sleepiness, which means your body needs extra rest. Treat yourself with a good night’s sleep and don’t forget to switch off from screens in the evening to give yourself some time to properly recharge. 

• Provide extra support for your gut microbiome: apart from fibre, enjoy fermented foods that contain live bacteria (e.g., pair the cookies with some live yoghurt!0, as well as prebiotic foods, such as cooking with onion and garlic or making some overnight oats (simple recipe here - loaded with prebiotics!).

TAKE HOME MESSAGES: 

• Enjoy dark chocolate (in moderation): especially >85% cocoa for mood and gut support.

• Cravings mean communication: honour your body’s need for the extra energy during this time, and load up on balanced meals with plenty of gut-friendly fibre.

• Pair sweets with fibre, healthy fats & protein to not only satisfy your cravings but to help you feel fuller for longer.

• Nourish your gut: good gut health means better hormonal health. Read more about the gut-hormone connection here.

• Rest Rest Rest: your body needs it during the luteal phase — sleeping just became productive! 

Shin, J. H., et al. (2022). Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial. The Journal of Nutritional Biochemistry, 99, 108854.

N.B. This content is for educational purposes only and isn’t a substitute for medical advice.

Key words: luteal phase, gut health, microbiome, cycle, hormones, chocolate, cravings, PMS, gut-brain axis, women’s health,

Written by Flora Szalai (Associate Nutritionist) - follow here.
Passionate about intuitive eating, plant-based diets & women’s health