Savor the Cycle
Luteal Phase
The luteal phase begins after ovulation and before your period
Hormone levels
During this phase of your cycle, progesterone rises to help prepare your uterine lining for pregnancy.
​
This phase of the cycle begins after ovulation occurs, typically day 15, and continues until you get your period, typically day 28.​
​
"Your egg leaves your ovary and begins to travel through your fallopian tubes to your uterus. If the egg becomes fertilized by sperm and attaches itself to your uterine wall (implantation), you become pregnant. If pregnancy doesn’t occur, estrogen and progesterone levels drop, and the thick lining of your uterus sheds during your period" (Cleveland Clinic, 2022).
Nutrition During This Phase
Your progesterone levels will drop in the middle of your luteal phase if you don't get pregnant.
"The drop in progesterone will bring out the symptoms of premenstrual syndrome (PMS). Some women experience severe PMS symptoms while others may not ever experience them at all."
​​
Baker mentions we should focus on food items that can increase our mood and skin during this phase. She states, "Healthy fats support skin health and prevent the breakouts that are so common during this time."
​
Baker also suggests that "eating foods that produce serotonin will help most during this time... It is also useful to add more healthy fats to your diet.​​
​
If you're able to, try to reduce caffeine, alcohol, added salt, and carbonated drinks. Reducing these things can help take stress off your liver.
"The luteal phase is when progesterone levels rise and peak, leading to PMS symptoms. Progesterone is the hormone responsible for helping us to ease mood swings, water retention, and insomnia" (Baker 2021).
Magnesium-rich Foods: help fight the fatigue and low libido associated with this time in your cycle​
-
Spinach
-
Bananas
-
Dark Chocolate
Foods That Support Progesterone Levels:
-
Sesame seeds
-
Sunflower seeds
Healthy Fats:
-
Avocado
-
Nuts
-
Fish
Foods That Produce Serotonin:
-
Quinoa
-
Buckwheat
​
Foods High in Vitamin B6:
-
Salmon
-
Chickpeas
-
Turkey
​
Foods High in Vitamin C:
-
Lemons
-
Kiwis
-
Peppers
​
Foods High in Fiber
-
Bran
-
Whole Grains
-
Legumes
​​
​​
"Increasing progesterone levels also often cause constipation during this phase, so don’t forget your seeds and vegetables!" (Roberts, 2023)
Citations
Cleveland Clinic medical professional. “Menstrual Cycle (Normal Menstruation): Overview & Phases.”
Cleveland Clinic, September 11, 2022. https://my.clevelandclinic.org
Baker, Stephanie. “What to Eat During the Luteal Phase”
Elara Care, March 12, 2021. https://elara.care
Pires de Lima, Teresa. “Menstrual Cycle Food Chart.”
Elara Care, November 16, 2023. https://elara.care
Roberts, Amy. “Cycle Syncing: Align Your Diet with Your Menstrual Cycle.”
Thrive Market, March 21, 2023. https://thrivemarket.com