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Women's Health | Luteal Phase Support Diet

This functional nutrition program is designed to support your body from ovulation through menstruation, a time when hormonal shifts often trigger cravings and energy fluctuations. To assist with inflammation and sensitivities, this meal plan is strictly dairy-free, gluten-free, grain-free, and soy-free, removing common dietary agitators while keeping meals high in protein and fiber. This approach aligns closely with insights from your PlexusDx report, particularly for genes like TCF7L2 and PPARG, which play key roles in regulating blood sugar and insulin sensitivity. Additionally, addressing genes such as FTO and FGF21 can help you navigate the appetite surges and sweet cravings often associated with this phase of your cycle.

The science behind this plan focuses on counteracting the metabolic effects of rising progesterone, which can destabilize blood sugar and increase protein breakdown. By strategically increasing specific nutrients, this protocol aims to reduce premenstrual symptoms and maintain steady energy.

  • Increase Fiber Intake: Prioritize high-fiber foods to maintain stable blood sugar and prevent the constipation often caused by rising progesterone levels.
  • Focus on Healthy Fats: Incorporate Omega-3 sources like almond butter, avocado, walnuts, and salmon to help manage PMS symptoms such as bloating, headaches, and breast tenderness.
  • Prioritize Protein: Aim for 30% of your daily calories from protein to balance blood sugar and prevent muscle loss during this catabolic phase.
  • Boost Iron Absorption: Consume iron-rich foods like beef, shrimp, tuna, and turkey paired with vitamin C sources to build stores before menstruation begins.

To start aligning your nutrition with your cycle, click the button below to access the PlexusDx meal planning tool. If you need to adjust a meal to better fit your taste preferences, follow this simple “Swap” flow:

  1. Locate the meal you wish to change on your planner.
  2. Click the three dots in the top corner of the meal card.
  3. Select “Swap recipe” from the dropdown menu.
  4. Choose “Swap” to change just that meal, or “Swap all” to replace it for the whole week.
  5. Keep clicking “Swap” to find delicious alternatives that automatically match your plan’s rules (like dairy-free or gluten-free).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.