5 Comforting Foods to Reduce PMS Symptoms in the Luteal Phase

If the week before your period has you crying over slow Wi-Fi, fighting the urge to quit your job, and demanding chocolate like it’s a basic human right—you’re in your luteal phase, babe. And no, you’re not “being dramatic.” You’re just hormonally under siege.

The luteal phase is when PMS loves to crash the party: bloating, cramps, mood swings, fatigue, and that creeping sense that the world might just be ending. But before you spiral into a Netflix-and-carb cave, let’s talk about food. Not just any food—comforting, balancing, symptom-reducing food.

These 5 go-to picks don’t just soothe your soul—they support your hormones, reduce inflammation, and make you feel human again. Let’s dig into foods to reduce PMS.

1. Sweet Potatoes: The Bloat-Fighting Comfort Carb🍠 Magnesium-rich, fiber-filled, and sweet enough to feel indulgent—sweet potatoes are a luteal phase hero. They help manage blood sugar (hello, mood balance), support digestion, and are loaded with vitamin B6 to fight PMS rage.

Big Sis Tip: Roast them with cinnamon and sea salt. Cry if you need to. It’s still self-care.

2. Dark Chocolate (Yes, Really)🍫 Not just a craving—your body’s actually trying to tell you something. Dark chocolate is full of magnesium (bye cramps), iron (which starts to drop before your period), and mood-boosting polyphenols.

Big Sis Tip: Go for 70% cacao or higher. And no, not the whole block… unless it’s that kind of day. Then, carry on.

3. Salmon: Your Omega-3 BFF🐟 Mood swings? Cramping? Inflammation? Salmon’s got you. Those healthy fats help soothe prostaglandins (the pain-causing culprits), while the protein keeps you full and grounded.

Big Sis Tip: Pair it with greens and roasted squash for a hormone-loving dinner. Add wine if the vibes require it.

4. Pumpkin Seeds: Little But Mighty🎃 High in zinc and magnesium, pumpkin seeds help reduce bloating, balance estrogen and progesterone, and support your nervous system (aka your inner drama queen).

Big Sis Tip: Toss them on salads, yogurt, or just eat them by the handful. Snack like a goddess.

5. Leafy Greens: The Unsung Hero🥬 Your liver’s working overtime to process hormones right now. Leafy greens like kale, spinach, and Swiss chard support detoxification, reduce water retention, and keep digestion moving.

Big Sis Tip: Not into salads during your luteal phase? Stir greens into soups or blend into smoothies—you’ll never know they’re there.

Final Thoughts: You don’t have to white-knuckle your way through PMS. These comforting, nourishing foods give your body exactly what it’s crying out for (literally)—support, balance, and a little extra love.

Think of your luteal phase as the week to slow down, eat well, and baby yourself a bit. It’s not laziness. It’s strategy.

Ready to fully embrace your cycle and thrive through every phase? Sign up for one of our KHOOII Wellness Memberships—you’ll get access to on-demand fitness classes, a supportive community, custom meal plans, nutrition consults, and more. Basically, it’s the cycle-syncing toolkit of your dreams.

📥 Want to dip your toes in first? Download my free ‘Unlocking Your Cycle’ PDF for a breakdown of what your body actually needs each week of your cycle.