# Steady energy: starchy foods and fibre

> Fewer slumps, calmer snacking

Category: Nutrition · 2 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/nutrition/blood-sugar

## 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](https://splash.care/learn/glossary/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](https://splash.care/learn/glossary/wholegrain) or higher-fibre versions, and keeping skins on potatoes, adds [Fibre](https://splash.care/learn/glossary/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](https://splash.care/learn/glossary/pms) do better with smaller meals every 2 to 3 hours. If long gaps leave you shaky and snacky, that might suit you.

**Myth:** Carbs 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.

> **Splash says:** pair your snack. Apple plus peanut butter, crackers plus cheese, fruit plus yoghurt. Something sweet plus something filling can be a gentler landing.

> Low-carb, keto and fasting plans are often sold for "hormone health". There is very little research on how they affect periods, and not eating enough can switch periods off. See our read on eating enough.

### When to see a doctor

See a GP if you are very tired, very thirsty, peeing a lot, or losing weight without trying. These can be signs of type 2 diabetes, so they are worth checking.

## Sources

1. [NHS: Starchy foods and carbohydrates](https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/)
2. [NHS: How to get more fibre into your diet](https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/)
3. [NHS: PMS (premenstrual syndrome)](https://www.nhs.uk/conditions/pre-menstrual-syndrome/)
4. [Robinson et al. (2025) Nutritional interventions and the psychological symptoms of PMS: systematic review of 31 randomised trials, Nutrition Reviews](https://pmc.ncbi.nlm.nih.gov/articles/PMC11723155/)
5. [ACOG: Premenstrual Syndrome (PMS)](https://www.acog.org/womens-health/faqs/premenstrual-syndrome)
6. [NHS: Type 2 diabetes, symptoms](https://www.nhs.uk/conditions/type-2-diabetes/symptoms/)

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).