What foods to eat during luteal phase? A complete guide

Your menstrual cycle is 28 days. It has 4 phases. First phase is menstrual phase lasts for 3-7 days, Second is follicular phase that is 7-14 days. This is ovulation that is around 14-16 days. Last is luteal phase that lasts till next period. In this article you will read about luteal phase and foods to eat in this phase

What happens during luteal phase?

After ovulation the corpus luteum (the follicle from which the egg was released) grows inside the ovary, sparking the production of progesterone. Estrogen levels continue to rise and promote additional padding of the uterine lining. The rise in progesterone signals the body to keep the thickened lining in place in anticipation of a fertilized embryo.

The rise in progesterone also signals the pituitary to stop releasing FSH and LH. Toward the end of the cycle, if the egg hasn’t been fertilized, the corpus luteum start degenerating. Your progesterone levels start decreasing causing uterine lining to shed. Another cycle begins.

Think of the luteal phase as a time of completion, when you’re naturally inclined to finish projects and tie up loose ends you begin to turn your attention on yourself.

Foods to eat during luteal phase

Eat foods rich in complex carbs, B vitamins, calcium, magnesium, fiber and nutrient dense in luteal phase to prevent low energy during period.

In the luteal phase, your body needs more calories. The American Journal of Clinical Nutrition found that your metabolism naturally speeds up during this phase along with B vitamins to pump up the production of progesterone and to stabilize blood sugar levels. Not following these guidelines can trigger sugar cravings.

To curb cravings, you need to proactively eat slow-burning carbohydrates (like brown rice or sweet potato) throughout the day, and shift your diet to emphasize foods rich in B vitamins, calcium, magnesium, and fiber. Eat cooked leafy greens such as collards, mustard greens, and watercress, which are high in calcium and magnesium to reduce fluid retention, something that affects many women in this phase.

Consuming high-fiber foods like chickpeas, pears, apples, and walnuts will help your liver and large intestine flush out estrogen more effectively, reducing the effects of estrogen dominance.

Luteal phase mood

 In the second half of the luteal phase, when estrogen levels dip, boost your intake of healthy, natural sugars, such as roasted or baked root veggies. Be sure to keep filling up on complex carbohydrates, such as millet, to stabilize serotonin and dopamine levels and help prevent mood swings. Eating more nutrient-dense foods that provide more calories in the luteal phase will help prevent any energy dips during your period.

Luteal phase constipation

The foods recommended for this phase offer another unexpected bonus better bowel movements! The rise in progesterone during the second half of the cycle slows transit time and can lead to constipation.

Luteal phase foods

Foods to eat during luteal phase are as follows:

This data is from book in the flo by Alissa vitti

Luteal phase recipes

Avocado, egg and quinoa bowl

Ingredients:

• 2 boiled or poached eggs
• 1/2 cup cooked quinoa
• 1/2 avocado (sliced)
• A handful of spinach
• Olive oil + lemon for dressing

Directions:

1. Layer quinoa, spinach, eggs, and avocado.
2. Drizzle with olive oil and lemon. Add salt and pepper.

Sweet potato and lentil stew

Ingredients:

• 1 sweet potato (cubed)
• 1/2 cup red lentils
• 1 onion (diced)
• 2 garlic cloves (minced)
• 1 carrot (sliced)
• 1/2 tsp turmeric
• 1/2 tsp cumin
• 2 cups veggie broth
• Olive oil, salt, and pepper

Directions:

1. Sauté onion and garlic in olive oil.
2. Add carrots, sweet potato, and spices. Stir for 2 mins.
3. Add lentils and broth. Simmer 25–30 mins until soft.
4. Adjust seasoning and enjoy warm.

Roasted Chickpea with kale salad

Ingredients:

• 1 can chickpeas (rinsed)
• 2 cups kale (massaged)
• 1 tbsp olive oil
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• Lemon juice

Directions:

1. Roast chickpeas with oil and spices at 400°F (200°C) for 25 mins.
2. Toss with kale and drizzle with lemon juice.

Luteal phase symptoms

You may feel these symptoms in your body in luteal phase such as PMS, bloating, constipation, breast tenderness, mood swings, breakouts, cravings, back pain, especially in the lower back, headaches, changes in sex drive and changes in vaginal discharge.

Luteal phase discharge

Around ovulation your cervical mucus or vaginal discharge is like egg white, clear and stretchy. After ovulation, in luteal phase it is thicker or sticker.

F/Q