22/09/2026
We become much more sensitive to blood sugar imbalances during this phase and if you suffer from PMS symptoms, it can exacerbate these further.
The luteal phase is the part of your cycle after ovulation, when progesterone rises. Appetite, cravings, fatigue and PMS symptoms can start creeping in. Our energy intake is higher during the luteal phase so if you’re already feeling more tired, hungry, emotional or snacky, starting your day with nothing but coffee probably isn’t going to support you through this phase.
That doesn’t mean skipping breakfast is bad for everyone, or that it will mess your hormones up but I often find that when women come to me wanting support in this phase, breakfast becomes really helpful.
🍳Higher protein breakfasts have been shown to increase fullness and, in some studies, reduce hunger and cravings compared with lower protein or no breakfast options. No wonder I was always starving by 10 a.m. at school when I was a teenager.
🍞Carbs aren’t something to fear during your luteal phase. Carbs can be really helpful in lifting mood, tension and fatigue.
🫐Fibre supports gut health and regular bowel movements which is particularly useful when digestion can feel a little slower or more bloated around your period.
It isn’t about eating perfectly for every phase of your cycle. It’s about recognising what your body needs.
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