10 Luteal Phase Foods
The luteal phase is the time of your cycle that occurs after ovulation and before your next period, and it lasts on average 12-16 days. This is also the time when you may commonly experience those frustrating PMS symptoms like … menstrual cramps, sore breasts, irritability, mood swings, and insomnia. These symptoms arise because your hormone levels reach an ultimate low during this time.
Another thing to watch out for is insulin sensitivity, which reduces during the luteal phase making blood sugar levels much higher. Symptoms associated with insulin resistance are excessive hunger, low energy levels, and headaches. To manage these PMS symptoms, try to eat these luteal phase foods which contain components that will balance out hormone and stress levels.
Here are 10 luteal phase foods.
1. Salmon
Salmon is one of the few foods high in omega 3s, making them one of the luteal phase foods. The omega 3s are a type of unsaturated fat that has many anti-inflammatory properties. In addition, omega 3s can lower prostaglandins. Prostaglandins are inflammatory markers in the body that increase the contractions of the uterine muscle, which increases cramps.
It’s important to note that the best absorbed forms of omega-3s are called DHA and the EPA. They are found in fatty fish like salmon and sardines, and fish oil. While there are plant foods that contain omega-3s like walnuts, chia seeds, hemp seeds, and flaxseeds, these contain the form of omega 3 called ALA, which does not convert to DHA and EPA that well. Since we need these essential nutrients, for vegans or those who don’t eat fish, you can get enough by taking an algae-based omega-3 supplement, a plant-based alternative for fish oil.
2. Avocado
Healthy fats are in avocados which makes them one of the luteal phase foods. Healthy fat consumption, specifically polyunsaturated fat, is shown to be associated with increased progesterone levels and decreased anovulation incidence. This means that avocados are one of the luteal phase foods because they help to increase ovulation which will promote a healthy menstrual cycle, and it will optimize hormone levels. Magnesium is a significant mineral in avocados as well. This mineral aids in relaxing the smooth uterine muscle and decreasing inflammation and stress during the luteal phase.
3. Cruciferous Veggies
Another one of the luteal phase foods is cruciferous vegetables which include broccoli, cabbage, and cauliflower. Indole-3-Carbinol (I3C) is the main compound in these vegetables that aids in relieving period pain. A study found that participants who were given the I3C, had decreased concentrations of metabolites that would activate the estrogen receptor, which shows that it can lower estrogen naturally.
DIM is another component in cruciferous vegetables that helps it be one of the foods for period pain. DIM lowers total estrogen by improving estrogen detoxification. If we aren’t properly detoxifying estrogen and eliminating it, it can build up in the system and contribute to menstrual cramps. Additionally, broccoli is high in fiber, which detoxifies excess estrogen that could contribute to period pain.
Sulforaphane is another compound found in cruciferous vegetables. A study found that sulforaphane has protective effects against these pathways to inhibit estrogen-induced DNA damage and will lower estrogen naturally through detoxification.
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4. Sweet Potatoes
Sweet potatoes are another one of the luteal phase foods because they are high in vitamin A, and they are a slow carbohydrate food. Vitamin A is a nutrient you may have only associated with carrots. Possibly to your surprise, sweet potatoes contain more Vitamin A than carrots per weight. Sufficient vitamin A has been found to boost egg quality and to promote ovarian cell division growth in the early stages of conception. Additionally, that study found that vitamin A may be compulsory to initiate the cell division due to a study that found that vitamin A deficient women had low levels of a specific gene that acts in meiosis (cell division). For these benefits on fertility, vitamin A has positive impacts on hormone balancing which is beneficial in the luteal phase.
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5. Berries
Berries contain a host of antioxidants, which is why they are one of the luteal phase foods. Oxidative stress damages cells and reduces their ability to function, especially when trying to conceive. Increased amounts of oxidative species cause the body to form an inflammatory response and raise stress levels. Reactive oxygen species or ROS enters the body daily through many different avenues; these ROS have very high energy levels and can damage cell functionality. Our body responds by sending antioxidants to get rid of the ROS. Oxidative stress results in inflammation and occurs when there is an imbalance in this system, either too many ROS or not enough antioxidants. Our body can make certain antioxidants on its own. Still, if we consume them through the diet, the antioxidants are more readily available to get rid of the ROS and decrease oxidative stress and possible PMS symptoms. Managing this oxidative stress through consuming antioxidants from berries significantly helps the luteal phase.
6. Whole Grains
Whole grains are another one of the luteal phase foods because they are a slow carbohydrate food. Slow carbohydrate foods help with not only blood sugar and energy levels. During the luteal phase, insulin sensitivity drops as well as energy levels. Slow carbohydrates are defined by the ability for them to be absorbed in the body. Take oatmeal and candy as an example, oatmeal has much more bulk to it, it has fiber, more mass, and many vitamins and minerals in it. The oatmeal is going to be slower to digest and absorb in order to elicit the energy effects. Now look at candy, if you eat the same amount of carbohydrates in candy as you did in the oatmeal, this candy will absorb and digest so much faster. Your blood sugar will increase a lot higher, but in about 20 minutes it will decline again. The energy you get from the candy is quick but short-lived. The oatmeal is a whole grain and takes longer to digest and releases into blood stream at a slow pace. Examples of other whole grains are lentils, beans, berries, rice, quinoa, and multigrain bread.
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7. Dates
Dates are a great addition to the luteal phase foods because of its natural sweetness. Sugar cravings are very common during the luteal phase, so adding in dates as a snack or dessert is a great way to fullfill that desire. To keep blood sugar stable, pair your dates with almond butter, or add them to a smoothie with nut butter.
8. 70% Dark Chocolate
Dark chocolate is high in magnesium, making it one of the luteal phase foods. Magnesium, as mentioned, is a muscle-relaxing mineral that can ease the contractions in the uterus. A study found that magnesium has been shown to relax smooth muscle in the pelvic region to reduce painful contractions and cramps. They also found that magnesium supplementation was linked with an inverse relationship to endometriosis risk, which is a condition defined as life-disrupting period pain.
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9. Ginger
Due to its anti-inflammatory properties, another one of the luteal phase foods is ginger. Ginger can be effective for period cramp relief because of its use as an anti-inflammatory and because it can reduce pain as much as a common NSAID such as ibuprofen. Ginger reduces prostaglandins production, which in return reduces common symptoms associated with PMS such as cramps, mood swings, and headaches. Additionally, ginger can ease digestion problems that you may have during the luteal phase like bloating, constipation, and nausea.
10. Peppermint Tea
Lastly, peppermint tea is another one of the luteal phase foods. The active ingredient in peppermint is menthol which has anti-inflammatory properties. A study found that the administration of peppermint is beneficial for reducing the pain of the cramps as well as the duration. A mechanism for this is that menthol has a well known ‘cooling effect’. This effect is due to the body’s “cold receptor” TRPM8 which when bound to menthol causes calcium to be released. The release of calcium explains peppermint’s antispasmodic properties to relax the smooth muscle.
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