As females, we know that a change in our hormones can drastically change our appetites. The week before your period, you might notice cravings for sweets and carbs. While we might be craving sweets and junk food during this time, does the science support this type of fueling? 

In the luteal phase of menstruation (right before your period), science shows a drastic change in your hormones. In the beginning of this phase, progesterone will rise. By the end of this phase, progesterone and estrogen both drop, which is when we usually experience PMS symptoms. Managing your nutrition during the early luteal phase may improve the way you feel during the late luteal phase. 

Research shows eating foods high in healthy fats and limiting simple sugars can help with managing symptoms like mood swings and bloating by supporting your hormonal balance. While simple carbohydrates and sweets might sound appealing, your body will thank you for filling up on complex carbohydrates and incorporating more omega 3 fats.

Here are some foods and spices I recommend consuming during the luteal phase of your cycle:

• Salmon
• Avocado
• Walnuts
• Brown rice
• Quinoa
• Steel cut oats
• Sweet potatoes
• Turmeric
• Ginger

The next time you feel those pre-period cravings coming on, instead of reaching for the salty potato chips and dark chocolate, follow the science and treat yourself to a salmon bowl!

Want help figuring out HOW to align your nutrition with your menstrual cycle? Reach out to me HERE. I’d love to help!

PS - Did you know that I created an AWESOME masterclass on how to take your body back after having kids? If you are a new mom, check it out HERE!