Follicular Phase Food List and Menstrual Cycle
- heydigitaleliza
- Feb 12
- 4 min read
Updated: Feb 18
The follicular phase starts with the first day of your period, it overlaps with the Menstrual Phase and signals our body of the new cycle.
This period is especially important for hormonal production, as during this time all our hormones are slowly rising again after the drop in the Luteal Phase.
The nutrition Cycle Syncing approach and Follicular Phase Food can play a beneficiary role in hormonal support, energy rise, and even sports activities.
What Is the Follicular Phase
The follicular phase typically lasts for about 14 days from day one of your cycle until ovulation. During this phase, your body focuses on growing follicular that later could be fertilized in the Ovulation. Because of the higher estrogen level, the Follicular phase is great for sports activities and new mussel growth, as shown by the National Library of Medicine.
Key Hormonal Changes during the Follicular Phase:
Estrogen rises after the first few days, together with energy levels, mood, and social energy. Higher estrogen levels are also needed to help rebuild the uterine lining after menstruation.
Follicular Stimulation Hormone (FSH) triggers the growth of ovarian follicles.
Luteinizing Hormone (LH) starts to rise in about 12 days to trigger ovulation.
Nutritional Needs During the Follicular Phase: Best food for the follicular phase
Food for the follicular phase needs to align with the hormonal changes, that our bodies have during this time. One of the most important events in the body during this period is the maturity of the follicles and the hormonal rise to support it. And if our nutrition is optimized we can not only support hormonal production but get more out of this energized phase and enjoy everyday life.
One of the best nutrients for the Follicular Phase is beta-carotene. It supports ovarian function as an antioxidant and regulates healthy estrogen levels via supporting metabolism and beest Progesterone production in the later Luteal Phase.
Therefore one of the best follicular phase foods to eat is a warm salad with cooked carrots, beets, pumpkin seeds, and feta. The high fiber content content in this salad will support natural hormonal production and detoxification.
Another best food to eat during follicular phase is cruciferous vegetables, like broccoli, cauliflower, brussels sprouts, cabbage, kale, and bock choy.
Cruciferous vegetables support estrogen metabolism and natural detoxification. They contain indole-3-carbinol, which helps the liver detox excess estrogen, preventing estrogen dominance.
Rich in antioxidants they reduce inflammation, promote ovulation, and support egg quality. And also provides essential for the follicular Phase Vitamin B9, which is necessary for healthy cell growth and egg development.
Foods to eat during the period are different from food for the Follicular phase, as enchase different body needs, at the lowest hormonal and energy point of the cycle. Explore the Cycle Syncing guide here.
Recommended Foods: Follicular phase food list
Aligning daily eating habits with Nutriton is easy when understanding your body and its needs. The Follicular Phase food chart is made to give you the knowledge and boost your desire to try it!
Recommended Nutrients and Best Food for Follicular Phase include:
Vitamin B6: Eggs, salmon, beef, liver.
Vitamin B12: Bananas, potatoes, sunflower seeds, chickpeas.
Omega-3: Salmon, walnuts, flaxseeds, chia seeds.
Vitamin C: Kiwi, strawberries, broccoli, red bell pepper.
Vitamin E: Sunflower seeds, spinach, avocado, almonds.
Folate (Vitamin B9): Leafy greens, asparagus.
Copper: Oysters, shrimps, organ meats, liver.
How Adora Enhances Cycle Syncing
Adora is made to help women align nutrition with their cycle and feel good in their bodies. Across our menstrual cycle, we have different nutritional needs and have to support our bodies differently.
Cycle syncing gives us an understanding of what to eat and how to live with our cycle. With this consideration in mind, Adora was made to optimize nutrition, give balanced but easy-to-make recipes, and be a customized nutritionist in your pocket, to rich whenever you need an idea for a healthy meal, aligned to your current phase of the cycle.
Using the App Adora for Meal Planning
Adora has a variety of recipes for each phase of the women’s cycle phases. For example, you can get selected recipes ready to use or make custom meals based on your cravings or suggested food for follicular phase and get a healthy balanced Meal in a few seconds.
We offer recipes for breakfast, lunch, and dinner, so you will feel convenient using them for meal planning and inspiration.
The best food for follicular phase Includes healthy fats, like avocados, nuts, seeds, and olives. You can find different recipes with a balance of fats and other food for the follicular phase in the app Adora.
Benefits of Aligning Nutrition with the Follicular Phase
Our bodies are always changing and during the follicular phase, hormones are rising to make our mood better and energy higher. During this time it`s especially important to take care of nutrition and select specific Follicular Phase food list because this phase affects the whole menstrual cycle.
Implementing a cycle syncing approach and specific follicular phase food to eat can further improve energy levels, and support egg maturity and healthy ovulation. Support estrogen levels for the building of the healthy uterine lining which is critical for egg implantation and even supports balanced progesterone, to lessen PMS symptoms.
Conclusion
Food for the follicular phase is carefully selected to support nutritional and hormonal production needs for women. This phase of nutrition is extremely important for fertility and even progesterone production in the Luteal Phase, which affects the PMS symptoms and digestion at the end of your cycle.
Adora makes this easy to implement new habits and nutrition changes into your daily life with a variety of recipes for all period phases including the Follicular Phase. Adora can help in reaching nutrition balance goals and support hormonal health with practical tips.
