What Foods To Eat During Luteal Phase
- By GHBY Team
- 27 Jul 2023
- Verified by Jillian Lai Mei Siew
Key highlights or summary
- The luteal phase gives way to the menstrual period and witnesses mood changes and a fluctuating appetite.
- Simple recipes like lentil curries and oatmeal bowls can be game changers and the ideal comfort food.
- Prioritizing a balanced diet with sufficient carbs, fats, proteins, and vitamins is a must and cannot be skipped.
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Frequently asked questions
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The luteal phase is a part of the menstrual cycle that comes before the start of the next menstrual period. During this phase, a temporary endocrine structure produces progesterone, a hormone that helps prepare the uterus for possible implantation of a fertilized egg.
Nutrition during the luteal phase is crucial because this stage is extremely delicate and directly precedes the menstrual period. There’s a general hormonal imbalance and the body requires energy and nutrients to regulate blood sugar and manage symptoms ranging across mood swings, cravings, and cramps. Proper nutrition helps alleviate all these issues and makes way for a healthier period with the least discomfort.
It's beneficial to focus on nutrient-dense food during the luteal phase that supports hormone balance, energy levels, and overall well-being. While individual needs may differ, you’ll want to plan for a balanced diet that includes lots of greens, proteins, carbs, and healthy fats. Additionally, you’ll also want to prioritize staying hydrated.
There are no specific foods to avoid during the luteal phase completely. However, think about minimizing certain foods that may exacerbate symptoms or negatively affect hormonal balance. Caffeine, excessive sodium, unhealthy oils and trans fats, and high-sugar foods are all best left out of your daily meals and snacks. Not only do they aggravate bloating, but they also don’t allow your body room to regenerate and feel better at the time. Be sure to consult a dietician or your doctor for specific restrictions that you should be following.
Supplements can be beneficial during the luteal phase to support overall health, and hormonal balance, and address specific nutrient needs. Generally, magnesium, vitamin B6, and omega-3 fatty acids supplements are recommended to enhance your body’s strength. Of course, they should never be taken at the cost of whole foods, so regulate your intake as much as possible.
It's important to note that individual requirements can vary, so you must consult with a healthcare professional before starting any new supplements.
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