05/12/2024
Here is a great post about nutrition during luteal phase which is around day15 to day 28 of your cycle.
During the second half of the luteal phase, which can last from days 16 to 28 of your menstrual cycle, you can try eating foods that help with premenstrual symptoms like bloating, pain, and mood changes. You can also try to avoid alcohol and caffeine, which can increase PMS symptoms and drain your body of nutrients. Here are some foods you can try:
Foods rich in fiber
These can help with gastrointestinal discomfort. Examples include fruits, vegetables, grains, legumes, nuts, and seeds.
Foods rich in vitamin B
These can also help with gastrointestinal discomfort. Examples include peas, bananas, oranges, whole-grain bread, milk, eggs, mushrooms, plain yogurt, fish, avocado, peanuts, oats, and leafy greens.
Foods rich in vitamin D
These can boost your immune system and prepare for the next phase of your cycle. Examples include mushrooms, salmon, sardines, milk, and eggs.
Foods rich in magnesium
These can help with painful periods and support low energy and libido. Examples include dark chocolate, nuts, sweet potatoes, and bananas.
Foods rich in zinc
These support healthy ovulation and progesterone production. Examples include red meat, pumpkin, sunflower, and sesame seeds, egg yolks, ginger, seafood (oysters), and dairy.
Healthy fats and proteins
These can help maintain muscle and strength as your body prepares to bleed
