Key progesterone foods for women’s hormonal health

What is progesterone anyway?

Progesterone is one of the key female sex hormones and is essential for fertility. It’s produced in the ovaries and is responsible for ensuring the uterus is ready to grow a fertilized egg. It does this by thickening and maintaining the endometrium or uterine lining, making it a prime environment for a healthy pregnancy.

Progesterone is produced in the ovaries and reaches its peak during the luteal phase of the menstrual cycle when ovulation occurs. After progesterone levels drop, the uterine lining begins to shed, and menstruation, or your period, begins.

What do high levels of progesterone do?

Throughout your menstrual cycle, your hormone levels rise and fall. Progesterone affects smooth muscles, which leads to slower digestion. Its effect is more pronounced during pregnancy when levels are high, and women can experience bloating and constipation. Some minor effects can be noticed during the luteal phase. In addition, higher levels of progesterone can make women feel sleepy and drowsy, creating an overall sense of calmness.

What do low levels of progesterone do?

If you have low progesterone levels, your body isn’t able to regulate your menstrual cycle effectively, and this hormonal imbalance can cause numerous symptoms. You may experience side effects like:

• Irregular menstrual cycles
• Heavy periods
• Trouble conceiving
• Early pregnancy loss

Foods that promote and increase progesterone

While there are no foods that increase progesterone levels per se, nourishing your body can create favorable conditions for ovulation, which in turn result in increased levels of progesterone. When it comes to foods that help support hormonal health, the Mediterranean and Pro-Fertility diets stand out. Each one focuses on nutritionally dense foods that provide the vitamins and minerals necessary to help your body function at its best.

The Mediterranean diet

The Mediterranean diet is shown to have positive effects on both physical and mental health. It can help with insulin resistance and metabolic disturbances, which can lower the risk of obesity, a condition that negatively impacts fertility. Since it’s high in nutrient-dense foods, it can support your hormone health and function, allowing your body to naturally produce more progesterone. Progesterone boosting foods on the Medierranean diet include the following.

Foods on the Mediterranean diet

Protein

• Chicken or turkey
• Eggs
• Fish like sardines, tuna, and salmon
• Legumes like beans, chickpeas, and lentils
• Seeds and nuts like walnuts, almonds, and pistachios
• Tofu

Fat

• Olive oil
• Avocados
• Fatty fish like herring and mackerel
• Seeds and nuts

Fiber

• Whole grains like brown rice, quinoa, and oats
• Legumes like kidney beans and black beans
• Vegetables like spinach, broccoli, and carrots
• Fruits like bananas, apples, and pears

What to limit or avoid

• Limit red meat
• Limit full-fat dairy
• Limit added sugar
• Limit refined grains
• Avoid processed foods
• Avoid saturated and trans fats
• Avoid alcohol

The pro-fertility diet

The pro-fertility diet is similar to the Mediterranean diet, but it focuses more on lowering trans fats and animal protein while increasing plant-derived protein. It’s shown to have a positive effect on ovulation disorders and lower the risk of infertility. While there are no specific progesterone foods, knowing what foods boost progesterone can provide the hormone support your body needs. Foods that support progesterone on the pro-fertility diet include the following.

Foods on the pro-fertility diet

Protein

• Plant-based protein like beans, lentils, and tofu
• Eggs
• Fatty fish like tuna

Fat

• Avocado
• Olive oil
• Nuts like pecans and walnuts

Fiber

• Whole grains like barley, oats, and spelt
• Fruits like apples, mangos, and raspberries
• Legumes like red beans, black beans, and chickpeas

What to limit or avoid

• Limit animal protein
• Limit refined carbs
• Avoid added sugars
• Avoid trans fats

Tips on incorporating progesterone-boosting foods into everyday meals

Knowing the foods that support progesterone levels is a great start, but if you’re not eating them, they won’t do you any good. Here are a few tips to incorporating progesterone rich foods into your diet.

• Start slowly and small
• Focus on adding rather than avoiding
• Cook at home, limit eating out
• Mindful eating

However, knowing what foods boost progesterone and continuing to eat them daily will give your body the nutrients it needs to thrive. Progesterone food is both delicious and nutritious, providing hormone support to help your body thrive. The Hormona App is a revolutionary hormone tracker that empowers women to take control of their hormone health. It provides comprehensive insights and tools to help you better understand your body and feel your best.

FAQ

What depletes progesterone?

There are a few reasons your progesterone levels may be lower, including menopause and anovulation. PCOS, thyroid disorders, and adrenal insufficiency can also interfere with your progesterone production and cause lower hormone levels. Avoiding these foods for progesterone supporting options can help you feel your best.

What foods to avoid when taking progesterone?

Just as important as knowing what foods have progesterone-boosting properties is knowing which to avoid. Processed foods, alcohol, and sugary drinks can impact hormone production, while some studies show dairy can interfere with progesterone absorption.

What does progesterone have to do with bloating?

Progesterone may also slow your digestion, which can cause constipation and bloating. When incorporating foods that promote progesterone, some like beans and leafy greens can make these symptoms worse.

Which food has the most progesterone?

While there are no foods that contain progesterone, knowing what foods have progesterone boosting properties can give you the hormone support you need. By incorporating healthy eating, like the Mediterranean or pro-fertility diets, you can support healthy progesterone levels.

Which vitamin increases progesterone?

Although there’s no specific foods with progesterone in them, incorporating vitamin B6 and Vitamin C into a progesterone diet can offer hormone support.