How to nutritionally support the luteal phase

1. Feed your hunger

Just a reminder that your body needs more calories before your period starts.

Your hunger isn't something to be ignored. It isn't a lack of discipline or will power. In your luteal phase your metabolism ramps up, you burn more calories, need more food and will feel hungrier.

Have the extra snack!

2. Ensure to add omega-3s

Think chia seeds, flax seeds, salmon, herring, walnuts and avocados- all sources of healthy fats.

Adding omega’s ensures that the body is better primed for fat metabolism, and can help to manage PMS symptoms. Fats including omega-3s are imperative for the production of steroid hormones such as oestrogen and progesterone.

3. Think complex carbs

During this phase your metabolism speeds up and your digestion slows down. This is due to the body needing more nutrients in preparation for a potential fertilised egg. To curb cravings choose these slow-burning carbohydrates.

Root vegetables such as sweet potato, fruits, legumes, ancient grains, as well as cooked and cooled rice and potatoes.

4. Emphasis on lean protein

Inflammation within the body is important for normal biological processes, however, excess or systemic inflammation can lead to oxidative stress and result in disrupted ovulation.

Limit your intake of foods such as trans-fats found in processed and fried foods; high-glycemic foods such as white bread, pastries, cakes and crackers; and some animal proteins.

5. Load up on potassium

If you're dealing with bloating, include some more potassium rich foods, like sweet potato, squash, and avo, to combat fluid retention.

These vitamins help to aid the synthesis and production of steroid hormones such as oestrogen and progesterone. As these are imperative for ovulation deficiency of these vitamins can lead to missed ovulation, infertility and amenorrhea.