Progesterone plays an important role in menstrual cycle regulation, fertility, and early pregnancy. Many people search for ways to “increase progesterone naturally,” often hoping that specific foods can directly raise hormone levels.

While food doesn’t act like medication, nutrition can support the body’s ability to produce and use progesterone effectively — particularly by supporting ovulation, reducing unnecessary stress on the body, and ensuring adequate nutrient intake.

This article explains what progesterone does, how diet influences hormone balance, and what actually helps — based on current evidence.

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What Is Progesterone and Why Does It Matter?

Progesterone is a hormone produced after ovulation during the luteal phase of the menstrual cycle. It plays a role in:

• Preparing the uterus for pregnancy

• Supporting early pregnancy

• Regulating cycle length

• Balancing the effects of oestrogen

Low progesterone levels are sometimes associated with:

• Short luteal phases

• Irregular cycles

• Difficulty conceiving

• Premenstrual symptoms

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Can Diet Increase Progesterone Naturally Through Diet?

There’s no single food that directly “boosts” progesterone levels. However, diet can support progesterone production indirectly by:

• Supporting regular ovulation

• Reducing excessive stress and under-fuelling

• Providing nutrients required for hormone synthesis

• Supporting overall metabolic and reproductive health

This is why restrictive diets often work against hormone balance rather than helping it.

You may find it helpful to also read:
Top Fertility Foods for Women Trying to Conceive

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Key Nutrition Strategies That Support Progesterone

1. Eat Enough Energy (Calories Matter)

One of the most common contributors to hormone disruption is chronic under-eating, even when unintentional.

Inadequate energy intake can suppress ovulation, which directly reduces progesterone production.

Supporting progesterone means:

• Eating regularly

• Avoiding long periods of restriction

• Fueling adequately across the day

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2. Include Carbohydrates Consistently

Carbohydrates support:

• Ovulation

• Thyroid function

• Stress hormone regulation

Very low-carbohydrate diets may increase cortisol, which can interfere with progesterone balance in some people.

This doesn’t mean “more sugar” — it means balanced meals that include carbohydrates regularly.

For more information on carbohydrates: Weight Loss and Lower-Carb Diets: How to Make Sure They’re Balanced

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3. Prioritise Protein for Hormone Production

Protein provides amino acids needed for hormone synthesis and supports blood sugar stability.

Aim for protein at most meals from sources such as:

• Eggs

• Fish

• Poultry

• Dairy

• Legumes

• Tofu or tempeh

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4. Focus on Key Micronutrients

Certain nutrients play a role in hormone production and ovulation:

• Vitamin B6 – found in poultry, bananas, chickpeas, wholegrains

• Zinc – found in seafood, red meat, seeds, nuts

• Magnesium – found in leafy greens, nuts, seeds, wholegrains

• Iron – found in red meat, legumes, fortified cereals

Deficiencies don’t always cause obvious symptoms, which is why personalised support can be helpful.

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5. Support Stress Management Through Nutrition

High stress doesn’t just affect the mind — it affects hormone signalling.

Chronically elevated cortisol can reduce progesterone availability. Nutrition strategies that help include:

• Regular meals

• Balanced blood sugar

• Adequate carbohydrate intake

• Avoiding excessive caffeine

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What About “Progesterone-Boosting” Foods or Supplements?

You may see claims online about:

• Seed cycling

• Herbal teas

• Specific “progesterone foods”

Currently, evidence for these approaches is limited. While some foods are nutrient-rich and supportive, they do not act as progesterone replacement.

If progesterone levels are clinically low, medical assessment is important.

For more evidence-based fertility information, see:

• Jean Hailes for Women’s Health 

• The Australian Government’s HealthDirect hormone resources 

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When Nutrition Alone Isn’t Enough

Nutrition can support hormone health, but it can’t replace:

• Ovulation where it isn’t occurring
• Medical treatment when required
• Individual assessment

If you’re experiencing persistent cycle changes, difficulty conceiving, or hormonal symptoms, working with both a healthcare provider and a dietitian can be helpful.

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How a Dietitian Can Help

A dietitian can help you:

• Assess whether nutrition intake is supporting ovulation

• Identify unintentional under-fuelling

• Support fertility without restrictive diets

• Reduce stress around food and hormones

If you’d like personalised support, you can book an appointment with one of our Accredited Practising Dietitians.

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Conclusion

There’s no single food that increases progesterone overnight. However, consistent, balanced nutrition that supports ovulation, energy needs, and stress regulation plays a meaningful role in hormone balance.

Supporting progesterone isn’t about perfection — it’s about nourishment, consistency, and individualised care.