Savor the Cycle
Follicular Phase
The follicular phase begins on the first day of your period and ends with ovulation.
Hormone levels
During this phase of your cycle, estrogen levels rise and fall drastically.
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"During the follicular phase, your ovaries house a developing egg they will later release during ovulation". The end of your follicular phase is when you enter ovulation and are most fertile.
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This is the longest phase of your menstrual cycle.
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"This phase begins on the day you get your period and ends at ovulation" overlapping with menstruation and ending when you ovulate. "During this time, the level of the hormone estrogen rises, which causes the lining of your uterus to grow and thicken. In addition, another hormone — follicle-stimulating hormone (FSH) — causes follicles in your ovaries to grow. During days 10 to 14, one of the developing follicles will form a fully mature egg."
Nutrition During This Phase
Since the first half of the follicular phase consists of your menstrual cycle, you should consider the information on this website's Menstrual Phase page.
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“You can think of your follicular phase as your inner spring,” Muehl says. “This phase begins after your period until ovulation, and estrogen levels are slowly beginning to rise to prepare your body for healthy ovulation.”​​
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“Energy levels begin to rise during this phase,” Muehl explains. You’ll want to eat to support follicular growth and to maintain hormonal balance. This may include fresh vegetables with a variety of nutrients, lean meats, healthy fats, and fermented foods.
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Roberts encourages readers to avoid or lessen alcohol consumption, as estrogen levels are high.
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During the follicular phase, diet can support hormonal balance to ensure a smooth transition to the next phase of the menstrual cycle. The body’s energy levels tend to fluctuate with hormonal changes; thus, maintaining a balanced diet is crucial. Incorporate whole grains for sustained energy.
Whole Grains: provide sustained energy due to their complex carbohydrate content & provide essential B vitamins and minerals that support various bodily functions
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Quinoa
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Brown rice
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Whole wheat
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Healthy Fats: essential for hormonal balance and sustained energy
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Avocados
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Nuts
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Seeds
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Olive oil
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Sprouted Foods: for better nutrient absorption
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The sprouting process breaks down antinutrients that can interfere with mineral absorption.
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Fermented Foods: to promote better digestion because they are rich in probiotics and support a healthy gut microbiome
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Kimchi
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Sauerkraut
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Kefir
Citations
Cleveland Clinic medical professional. “Menstrual Cycle (Normal Menstruation): Overview & Phases.”
Cleveland Clinic, September 11, 2022. https://my.clevelandclinic.org
Cleveland Clinic medical ​professional. “Follicular Phase”
Cleveland Clinic, August 08, 2022. https://my.clevelandclinic.org
Baker, Stephanie. “What to Eat During the Follicular Phase”
Elara Care, March 12, 2021. https://elara.care
Roberts, Amy. “Cycle Syncing: Align Your Diet with Your Menstrual Cycle.”
Thrive Market, March 21, 2023. https://thrivemarket.com