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7 Foods for the Ovulation Phase

By Team Thinx | 07/01/2024

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For many, dealing with the ups and downs of the menstrual cycle can feel like riding a hormonal rollercoaster. You may already be familiar with premenstrual symptoms, like bloating, mood swings, and intense food cravings. Or perhaps you're dealing with irregular cycles and wondering if there's something more you could do to support your body and get back to your natural cycle. These common encounters can be frustrating, but what you should know is that the food you eat during your ovulation phase can also play a key role in explaining and smoothing out some of these bumps.

In this guide, we will explore the importance of a healthy diet during ovulation, the foods you should eat and avoid, their potential influence on the timing of ovulation after your period, and their impact on your overall reproductive health.

how diet can impact ovulation and fertility

During the ovulation phase, the luteinizing hormone (LH) plays an important role, as its surge causes the release of an egg. With the right food and nutrients, this important hormonal surge can be supported and ensure that everything's running smoothly. Here are some of the nutrients that can support this phase for fertility, ovulation, and a healthy menstrual cycle.

B vitamins - These vitamins play key roles in regulating hormone levels like estrogen and progesterone and maintaining overall hormone health. They help convert food into energy, reduce your feelings of fatigue, and maintain optimal energy levels by supporting red blood cell formation and oxygen transport.
vitamin C - This strong antioxidant protects reproductive cells from oxidative stress, enhances iron absorption to maintain energy levels and reduce menstrual cramps, and supports the adrenal gland in producing progesterone, which is key in balancing the menstrual cycle. For healthy reproductive tissues, vitamin C also helps in producing collagen to ensure your reproductive organs perform their best.
vitamin D - Apart from regulating hormones like estrogen and progesterone, adequate vitamin D levels improve fertility through its presence in ovarian and uterine tissues. Additionally, it aids in calcium absorption for stronger bones and reproductive tissues.
iron - During the menstrual phase, you might lose some iron, so building it back up during the follicular and ovulatory phases is a smart idea. Iron-rich foods can help fight off those pesky menstrual cramps and keep your energy levels up.

In addition to the vitamins and nutrients mentioned, healthy fats and complex carbs can also help regulate blood sugar, ensuring you don’t feel like an angry monster.

foods to eat during ovulation

Alright, onto the good stuff — what should you actually eat? Here are some ovulation phase foods you should try:

1. leafy greens

Broccoli, cabbage, spinach, kale, and other cruciferous vegetables are packed with vitamins C, E, and K and are a good source of fiber. They’re the A-listers of ovulation phase foods, boosting estrogen levels and helping with hormone balance.

2. pumpkin and sunflower seeds

These little guys are rich in zinc and magnesium, which are fantastic for relieving menstrual cramps, progesterone levels, overall hormone health, and improving sleep quality. This makes them beneficial for addressing issues like period insomnia.

3. sweet potatoes

Loaded with vitamin B6, these root veggies are excellent for supporting the rise in progesterone during this phase. Plus, they’re versatile and delicious!

4. fermented foods

May include kimchi, sauerkraut, and yogurt. These foods are rich in probiotics that are great for your gut health. Gut health and hormone health go hand in hand, believe it or not. It can improve nutrient absorption and reduce inflammation, which indirectly benefits reproductive health.

5. iron-rich foods

Lean meats, beans, and lentils are fantastic for building up your iron and protein levels. This can help you combat anemia and fatigue, brought on by iron deficiency during the ovulation phase.

6. foods rich in healthy fats

Avocados, nuts, and seeds are rich in healthy fats like Omega-3 fatty acids, which are helpful for keeping you full for longer periods, preventing unnecessary snacking, and helping to maintain a healthy diet.

7. whole grains

Oats, brown rice, and quinoa can provide sustained energy, reduce stress on the body, and stabilize blood sugar levels, which are all important for ensuring overall reproductive health.

foods to avoid during ovulation

Not to be a buzzkill, but there are some foods you might want to steer clear of during the ovulation phase to keep things running smoothly and in sync:

excess sugar - We all love a sweet treat, but too much sugar during your ovulation phase can mess with your blood sugar levels and hormone balance. Reduce or avoid eating foods like sweets, pastries, soft drinks, ice cream, and sugary cereals, among others. Choose to eat naturally sweetened options instead, like fruits.
processed foods - These are often high in unhealthy fats and can interfere with hormone levels. Common processed foods include fast food, packaged snacks (chips, pretzels, etc.), processed meats, instant noodles, and frozen meals. Try to stick to whole, nutrient-dense foods.
caffeine and alcohol - These can affect hormone levels and hydration. To keep everything in balance, it might be best to limit caffeine and alcohol during ovulation. This includes coffee, tea (yes, especially black and green tea!), energy drinks, and caffeinated soft drinks.

Thinx: breaking taboos with educational resources

At Thinx, we aim to provide easy-to-understand information about the importance of nutrition and the right diet during the ovulatory phase. From leafy greens to healthy fats and a few foods to avoid, you’re now armed with the knowledge to nourish your body during this time. It’s all about cycle syncing or adjusting your diet and understanding how foods and other lifestyle choices can impact your ovulation phase.

Apart from eating the right food, ensuring you're prepared for ovulation symptoms, like spotting, can help you feel protected during this phase. Try Thinx bladder leak underwear or period underwear today and experience comfort at every point of your cycle.