Ovulation Phase and Food
- heydigitaleliza
- Feb 14
- 4 min read
Updated: Feb 27
Ovulation starts when a mature egg is released to the fallopian tube to get fertilized. If fertilization doesn’t occur the egg doesn’t get attached to the uterine lining. The egg transforms into the yellow body triggering the shredding of the uterine lining.
During the next Cycle Phase - Lutreal Phase the organism understands if the pregnancy happened and either signals for the new cycle to start with menstruation when the uterine lining shreds or that egg implantation happened and pregnancy began.
The Ovulation Phase is one of the most important phases when it comes to fertility. Only during this time is the fertile window open, and it’s possible to get pregnant. To track ovulation, it’s best to use ovulation tests that track LH levels or basal body temperature.
Cycle syncing your nutrition is one of the few tools to support fertility and hormonal balance, you can further explore all the information about cycle syncing and the complete Cycle Syncing Guide here.
Key Hormonal Changes during the Ovulation Phase:
Estrogen is at its peak, together with energy levels, mood, libido, and self-confidence. This is a great time for a social life, events, presentations, and travels. Estrogen peaks right before ovulation and signals LH and FSH to trigger ovulation.
Follicular Stimulation Hormone (FSH) ensures the growth of follicles in the ovaries and healthy egg maturity. Peaks right before ovulation and helps final egg maturation.
Luteinizing Hormone (LH) has a sudden surge in about 24-36 hours before ovulation and triggers the dominant follicle to release the egg.
Testosterone rises before ovulation and peaks along with estrogen, drops after ovulation. This hormone promotes better mood, sexual desire, and energy.
Nutritional Needs During Ovulation: Food for Ovulation Phase
To support healthy ovulation you can add specific foods and nutrients to eat during the ovulation phase. One of the greatest needs of food to eat during ovulation phase is healthy fats, that are needed for hormonal production, like avocado, nuts, seeds, olives, additionally coconut oil, and ghee.
The best Nutrients and best Food for Ovulation Phase include:
Probiotics: Kimchi, sauerkraut, kombucha, kefir, yogurt.
Vitamin E: Almonds, hazelnuts, swiss chard, sweet potatoes.
Vitamin D: Mackerel, sardines, salmon, egg yolks, mushrooms, cod liver oil.
Vitamin C: Oranges, strawberries, red bell pepper, papaya, kale, kiwi.
L-arginine: Turkey, chicken, peanuts, pumpkin seeds.
Selenium: Brazil nuts, eggs, sunflower seeds, mushrooms.
Antioxidants: Blueberries, raspberries, grapes, sweet potatoes, carrots, kale.
Foods to Boost Energy and Fertility
Nutrient nutrient-dense diet rich in seafood, poultry, and whole grains, shows improvement in both females and males according to the National Library of Medicine.
So adding a variety of fresh, nutrient-rich foods to your diet can not only support and sustain energy, fitness goals, and digestion but also fertility. This is extremely important not only if you are trying to conceive but for female health in general.
The Best Food for Energy Production:
Bananas
Sweet potatoes
Eggs
Lentils
Greek yogurt
The Best Food for Fertility:
Pumpkin seeds
Avocados
Flaxseeds
Berries
Liver
Food to Avoid During Ovulation for Fertility
While cycle syncing is about exploring different foods in different phases of your menstrual cycle and their benefits for the body, some of the foods are better limited or avoided entirely. As they can disrupt your hormones, increase inflammation in the body, and affect ovulation.
Food to Avoid During Ovulation for Fertility:
Trans fats: fries, chips, fast food.
Highly processed oils: margarine, canola, soybean.
Refined Sugar: white bread, pasta, rice.
Processed Meats: bacon, sausage, hot dogs.
Alcohol; beer, wine, etc.
Caffeine: more than 300mg per day (about 2 cups of coffee).
Artificial sweeteners: aspartame, saccarine, sucralose.
High Mercury Fish: swordfish, shark, king mackerel.
Role of Cycle Syncing in Nutrition
Cycle Syncing is a great tool to adjust your nutrition and get a balanced diet. One of the best foods to eat during ovulation phase is a food rich in probiotics to support the gut and healthy fats to support hormonal production.
Cycle syncing shows the uniqueness of each menstrual cycle phase and how we can support the body during all of these changes. And further supports fertility, hormones, mood, and energy with dietary changes, so make sure to include it as a food to eat during ovulation phase.
Aligning your nutrition with the menstrual cycle phase is an option to support your body with everyday rituals and meals rich in needed nutrients.
App Adora for Personalized Cycle Syncing
App Adora is made to make nutrition and balance easy. Adora suggests healthy meals according to your cycle phase and offers custom meals based on your cravings.
You can find a variety of recipes for meal planning, or diet plan including the food ovulation phase and other menstrual phases.
On top of supporting you with cycle syncing, Adora suggests practical tips for hormonal balance across your cycle. Download Adora for a free trial!
Conclusion
Aligning your nutrition with the ovulation phase can bring benefits in the way of promoting hormonal production, balancing blood sugar, support fertility and energy. Food for ovulation phase includes probiotics, like kimchi and kefir; antioxidants, like blueberries and kale; L-arginine, like turkey, and pumpkin seeds and others.
Adora is made to make cycle-syncing nutrition easy and acts as a personal nutritionist, suggesting personalized meals and hormonal balancing tips aligned with your cycle.
