B E A U T Y E P I C
Complex carbohydrates like oats, quinoa, and sweet potatoes help stabilize blood sugar and reduce cravings, which are more common in the luteal phase due to hormonal changes
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Including lean proteins—such as chicken, fish, tofu, and legumes—supports hormone production and helps you feel fuller longer, countering increased hunger during this phase
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Higher fiber intake, found in fruits, vegetables, and whole grains, is associated with improved hormone balance and may reduce risk of luteal phase deficiency
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Healthy fats from avocados, olive oil, and nuts reduce inflammation and support hormone synthesis, which is vital during the luteal phase’s hormonal fluctuations
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Magnesium-rich foods like spinach, pumpkin seeds, and almonds may help ease bloating and mood swings, common in the luteal phase
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Vitamin B6, found in bananas, chickpeas, and salmon, is linked to reduced PMS symptoms and improved mood during the luteal phase
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Iron-rich foods such as lentils, spinach, and lean meats help combat fatigue, as iron needs may increase due to hormonal changes in the luteal phase
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Calcium from yogurt, leafy greens, and almonds may help reduce PMS symptoms like cramps and mood swings, supporting overall well-being
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Adequate selenium intake, from foods like Brazil nuts and eggs, is associated with a lower risk of luteal phase deficiency, supporting reproductive health
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Staying hydrated with water and herbal teas helps reduce bloating and supports digestion, both of which are often affected during the luteal phase
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