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Steady energy: starchy foods and fibre

Fewer slumps, calmer snacking

Nutrition2 min readDeep dive

Written by the Splash teamSources checked

On this page 4 sections
  1. Quick answer
  2. Carbs are not the enemy
  3. Build a steadier plate
  4. Sources

Quick answer

  • Starchy, fibre-rich foods are a steady source of energy and have no need to be cut.
  • Pairing carbs with protein or fibre works for many people.
  • Smaller, regular meals suit some people with PMS.
  • Very tired, thirsty and peeing lots needs a GP check.

You know the feeling: a sweet snack at 3pm, a short burst of energy, then a slump that makes you want a nap. Many people find meals with fibre and protein feel steadier, which is handy in the luteal phase when energy can already be low. Everyone is different, so treat this as something to try, not a rule.

Carbs are not the enemy

The NHS says starchy foods are our main source of energy and should make up just over a third of what we eat. Choosing wholegrain or higher-fibre versions, and keeping skins on potatoes, adds fibre, which can help you feel full.

Build a steadier plate

  • Start with a starchy base: oats, wholemeal pasta, brown rice, potatoes with skins, or whatever you enjoy.
  • Add protein: eggs, beans, fish, chicken, tofu, yoghurt.
  • Add colour: veg or fruit.
  • The NHS says some people with PMS do better with smaller meals every 2 to 3 hours. If long gaps leave you shaky and snacky, that might suit you.
MythCarbs before your period make PMS worse, so cut them.
Fact

No trial shows that cutting carbs helps PMS. ACOG suggests complex carbs like wholegrains, beans and lentils may help mood and cravings, though the 2025 review found too little evidence on wholegrain carbs to be sure. There is no need to cut them.

Sources

  1. NHS: Starchy foods and carbohydrates
  2. NHS: How to get more fibre into your diet
  3. NHS: PMS (premenstrual syndrome)
  4. Robinson et al. (2025) Nutritional interventions and the psychological symptoms of PMS: systematic review of 31 randomised trials, Nutrition Reviews
  5. ACOG: Premenstrual Syndrome (PMS)
  6. NHS: Type 2 diabetes, symptoms

Written by the Splash teamSources checked

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US). How we write and check articles.

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