If you’re a woman in your reproductive years, your body goes through four distinct hormonal fluctuations every month (also known as the four phases of your menstrual cycle).

These changes affect literally everything else going on in our bodily systems and biology, from our energy levels to our metabolism to our body temperature and brain function — and each shift relies on specific macro and micronutrients to support it.

This is why food is such a powerful tool, as it not only powers hormone production and regulation, but can make all the difference in how we feel and experience each phase of our menstrual cycle as a result, ultimately helping us mitigate and completely reverse hormonal imbalance symptoms such as pms, period pain, fertility challenges, weight gain, bloat, fatigue and acne. 

While eating a wide variety of nutrients to support each phase of the menstrual cycle is important, I love focusing on the follicular phase, as it’s truly a “fresh start” and opportunity to influence how you feel the entire rest of the cycle.

So let’s get started, with the most delicious follicular phase foods and follicular phase grocery shopping list providing you with ingredient and meal ideas to help you naturally balance your hormones and feel your best. Snag all of the details below!

WHAT IS THE FOLLICULAR PHASE?

The follicular phase is one of the four phases of a menstrual cycle. It starts the first day after your period ends and typically lasts 7-10 days, when your ovaries begin ripening an egg in preparation for ovulation. 

WHAT HAPPENS TO HORMONES DURING THE FOLLICULAR PHASE

At the start of the follicular phase, your pituitary gland releases a hormone called follicle stimulating hormone (FSH). FSH stimulates the follicles (which contain a woman’s eggs) in one of the ovaries to mature. In response, the pituitary gland then starts to release luteinizing hormone, or LH, which is responsible for ovulation. Under normal circumstances, only one of these follicles will “ripen” and become mature.

At the beginning of the follicular phase, estrogen and testosterone levels are typically low, then slowly ramp up during this phase. As this happens, you’ll begin to experience a boost in energy, mood, and brain skills. You’ll start to feel more confident, powerful, and willing to take more risks. Testosterone starts to stimulate your libido, while also making you feel a bit bolder.

As ovulation approaches, the uterine lining thickens in preparation for pregnancy. The cervix remains low and closed, but gradually opens and starts producing wetter quality cervical fluid, designed to help sperm travel and survive the long journey to the egg.  

HEALTH BENEFITS OF EATING FOR YOUR FOLLICULAR PHASE

Consuming specific macro and micronutrients during your follicular phase works to support cyclical hormonal fluctuations, helping your body keep rising estrogen levels in check and providing it with the energy it needs as it prepares to release an egg. Not only that, but it lays the foundation to optimize your biology for the phases that follow, mitigating uncomfortable symptoms and empowering you to feel your best the rest of your menstrual cycle, leading to specific benefits including: 

+ Optimized Ovulation (fertility boost)

+ Fertile Cervical Fluid (fertility boost)

+ Optimized Gut Health/Digestion

+ Effective Estrogen Metabolism 

+ Reduced Acne & Skin Issues

+ Prevents PMS and Period Pain

+ Decreases Bloat/Constipation

+ Supports A Healthy Metabolism

+ Increases Fat Burning/Natural Weight Loss

FOLLICULAR PHASE GROCERY LIST

Due to the hormonal and biological fluctuations that take place during our follicular phase, it’s important to consume plenty of nutrients that support egg maturation, uterine lining growth, healthy liver function, effective estrogen metabolism and optimized gut health.  See below for ideal follicular phase ingredients to incorporate into your meals for optimal hormone balance. 

+ PLANTS (VEGGIES + FRUITS) 

For your follicular phase, it’s important to focus on cruciferous and slightly bitter vegetables that help your liver keep rising estrogen in check (through safely eliminating any excess estrogen via phase 2 liver detox). Fiber is also key here, which helps you safely flush excess estrogen via your bowels (keeping constipation and bloat at bay). Lastly, focus on lots of brightly hued fruits and vegetables rich in vitamin C, which fights oxidative stress that tends to increase right before ovulation. When in doubt, think fresh fruits and vegetables that are in season during spring. 

• + Artichokes

• + Broccoli

• + Microgreens

• + Carrots

• + Lettuces (boston, bibb, romaine, green leaf)

• + Dandelion Greens

• + Arugula

• + Green Peas

• + String Beans

• + Zucchini

• + Bok Choy

• + Leeks

• + Garlic

• + Asparagus

• + Cabbage

• + Rhubarb

• + Beets

• + Parsley

• + Watercress

• + Radicchio

• + Avocado

• + Lemons

• + Limes

• + Oranges

• + Grapefruit

• + Papaya

• + Pomegranate 

• + Berries

+ FRIDGE/FREEZER ITEMS (FERMENTED FOODS, DAIRY, ETC.)

• + Frozen Cherries/Tart Cherry Juice

• + Full Fat Greek/Coconut Yogurt

• + Full Fat Cottage Cheese/Ricotta Cheese

• + Kimchi

• + Sauerkraut/Pickled Veggies

• + Organic, Non-GMO Miso

• + Olives

PROTEINS (POULTRY, SEAFOOD, EGGS, ETC.)

• + Pasture-Raised Eggs

• + Organic Chicken 

• + Organic Ground Turkey

• + Trout

• + Prawns

• + White Fish (cod, halibut)

• + Wild Caught Salmon

• + Sardines

• + Shellfish

• + Tuna

+ PANTRY (GRAINS, BEANS, NUTS, SEEDS, ETC.)

• + Lentils

• + Chickpeas

• + Split Peas

• + Gluten-Free Oats

• + Rice (brown, jasmine, basmati, etc.)

• + Quinoa

• + Flaxseeds

• + Pumpkin Seeds

• + Brazil Nuts

• + Cashews

• + Coconut Flakes

• + Almond/Cashew Butter

• + Chia Seeds

• + Protein Powder/Collagen

• + Extra Virgin Olive Oil

• + Apple Cider Vinegar

• + Raw Honey/Pure Maple Syrup

• + Dark Chocolate

• + Canned Coconut Milk/Cream

• + Sea Salt

+ HERBS, TEAS + EXTRAS

Incorporating herbal teas, digestive bitters and adaptogens into your follicular phase routine can be an extremely effective way to support optimal hormonal balance and reduce or reverse menstrual cycle symptoms. The specific “whole food supplements” listed below work to replenish lost iron and minerals after your period, nourish your kidneys, boost liver function and keep your nervous system grounded. I recommend purchasing most in looseleaf form to drink as a daily tea or herbal infusion.

• + Nettle

• + Schisandra

• + Holy Basil

• + Peppermint/Spearmint

• + Oatstraw

• + Dandelion

• + Maca

• + Turmeric

FOLLICULAR PHASE DIET + EATING TIPS

+ INCORPORATE MORE FRESH + RAW FOODS

According to Traditional Chinese Medicine (TCM) your follicular and ovulatory phases are “hot” phases of your cycle as your resting body temperature naturally rises. Opting for more fresh, raw vegetables and fruits during this phase (think leafy green salads, smoothies, crudités, fresh berries, etc.) has a natural cooling effect on the body, along with promoting optimal vascular support for your ovaries to create the healthiest egg possible due to the high level of antioxidants. 

+ USE LIGHT COOKING METHODS

In following with TCM guidelines above, when cooking your food opt for lighter methods such as steaming, poaching, blanching or lightly sautéing. This also helps to preserve the antioxidants and nutrients in most of the fruits and vegetables recommended for this phase (which tend to be lighter vs. more grounding plants like potatoes and squash which are easier to digest when cooked well at higher temperatures). 

+ TRY A RAW CARROT SALAD

Speaking of raw foods, incorporating a raw carrot salad into your follicular and ovulatory phase routine can be an awesome way to support your body in safely eliminating excess estrogen via our bowels (thanks to a unique dietary fiber). It also contains anti-bacterial and anti-fungal properties that work to support optimal gut health. You can grab my favorite raw carrot salad recipes here. 

+ LOOK INTO SEED CYCLING

The practice of rotating four different seeds (pumpkin, flax, sesame and sunflower) between the first and second half of our cycle phases alleges to regulate our hormones, thereby helping to relieve PMS, reduce period pain, stimulate ovulation, increase fertility and support the body in healing conditions such as PCOS and endometriosis. You can learn more about seed cycling in this post. 

+ ADD IN PROBIOTIC + HERBAL SUPPORT

Incorporating a high quality probiotic supplement into your daily routine is an easy and beneficial way to support optimal gut health (this is the probiotic I’ve been taking for three years, use code SOFRESH15 to save) while adding in herbs such as those listed above work to balance out estrogen levels, replenish minerals lost during the menstrual phase and balance out androgen levels (helps with acne) respectively. My favorite way to consume these herbs is via tea.

FOLLICULAR PHASE MEAL IDEAS

Now that you’ve got a follicular phase grocery list packed with ingredients to support your hormones and menstrual cycle, you’re gonna need some simple (and delicious!) recipes and meal ideas to help you put it all together. Below are some of my go-to combos to get you started. 

+ Lettuce Wraps

I love loading up large romaine, bibb or butter lettuce leaves with chicken, tuna or egg salad for a light, quick and protein-packed lunch. You can also cook ground turkey or chicken with vegetables in a gluten-free teriyaki sauce and make an asian-style lettuce wrap.

+ Parfaits

My go-to breakfast during this phase is typically a parfait with either full-fat greek yogurt, cottage cheese or chia pudding layered with fresh berries and topped with some seed cycle granola (and if I’m feeling fancy I’ll put it all in a papaya bowl). 

+ Avocado Toast + Multiple Toppings

Who doesn’t love avocado toast? My go-to combo is either a savory version with fresh herbs and soft-boiled eggs or smoked salmon for a protein boost or a sweeter version with cottage cheese, a drizzle of honey and pistachios (don’t knock it til ya try it). 

+ Loaded Protein + Veggie Bowls

Bowls can do no wrong IMO. Just use rice or quinoa for the base, add some veggies, a protein and a super yummy sauce and voila! You’ve got a simple and delish hormone healthy meal. A few of my fave follicular phase friendly bowl recipes include my Baked Salmon Sushi Bowl, Greek Chicken Quinoa Bowl, and Honey Garlic Glazed Shrimp Bowl. 

+ Delicious Salads

Salads packed with fresh and mostly raw fruits and vegetables are a follicular phase must. If you haven’t already, start with the infamous Raw Carrot Salad, then try my Farm Salad with Honey Lemon Dressing or my Spinach Berry Goat Cheese Salad with Poppyseed Dressing. 

+ Protein-Packed Smoothies

You can’t go wrong with any of my smoothie recipes during your follicular or ovulatory phase, as they’re packed with fiber from frozen fruits and veggies, protein and healthy fats like nuts, seeds and avocados. My Better Than Botox Smoothie tastes amazing and is loaded with skin beautifying ingredients, or just follow my hormone healthy smoothie formula to make your own foolproof smoothie every time. 

FOLLICULAR PHASE RECIPES

For over 60+ delicious follicular phase recipes including breakfast, lunch, dinner, dessert and beverage recipes, check out this post!

MORE FOLLICULAR PHASE RECIPES + RESOURCES

+ CYCLE SYNCING FOOD CHART + GUIDE

+ THE BEST FOLLICULAR PHASE RECIPES

+ CYCLE-SYNCING WORKOUTS GUIDE

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