15 Follicular Phase Foods
The follicular phase occurs after you stop bleeding and ends once you ovulate. To prepare for ovulation, your pituitary gland in the brain will receive a signal to send out the hormone FSH (follicular stimulating hormone) to tell the ovaries to start maturing a new egg. The follicles will develop a new egg as estrogen and testosterone levels begin to rise. Your energy, mood, and libido will increase in this phase as well. There are specific foods you can include during this time that will optimize your energy levels.
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Here are 15 follicular phase foods to include:
1. Broccoli Sprouts
Broccoli sprouts are one of the follicular phase foods. They are part of the cruciferous vegetable family, which helps estrogen detox prevent levels from rising too high. Indole-3-Carbinol (I3C) is the main compound in many cruciferous vegetables. A study found that participants who were given the I3C, had decreased concentrations of metabolites that would activate the estrogen receptor, which shows that it can lower estrogen naturally.
Sulforaphane is another compound found in cruciferous vegetables. At high levels, estrogen could be carcinogenic by converting into estradiol and estrone, and this process can occur in two different pathways. The promotion of this process will damage the DNA which will cause carcinogenic effects. A study found that sulforaphane has protective effects against these pathways to inhibit estrogen-induced DNA damage and lower estrogen naturally through detoxification.
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2. Citrus
Citrus foods contain a lot of vitamin C or ascorbic acid, which has antioxidant properties to decrease inflammation, making it one of the follicular phase foods. Antioxidants support liver detoxification, and they reduce inflammation by combatting free radicals that can accumulate from stress, poor food quality, and alcohol. Liver detoxification is important because this is another mechanism for eliminating estrogen to prevent estrogen dominance. These antioxidants are not found in animal products, only in plants. An easy way to know if a food is high in antioxidants is by looking at its color; if it is bright and colorful then it has antioxidants.
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3. Avocado
Healthy fats are in avocados, which makes them one of the follicular phase foods. Healthy fat consumption, specifically polyunsaturated fat, is associated with increased progesterone levels and decreased anovulation incidence. This means that avocados are one of the follicular phase foods because they help to promote ovulation and optimize hormone levels. Magnesium is another significant component in avocados as well. This mineral aids in relaxing the smooth uterine muscle and decreasing inflammation and stress during the luteal phase.
4. Ground Flax
Flaxseed contains dietary lignans that help to inhibit enzymes involved in estrogen metabolism, making it one of the follicular phase foods. By balancing out estrogen, it will eliminate estrogen dominance and progesterone levels will stabilize. This is why consuming flax seeds in the first half of the cycle is important to lengthen the luteal phase in the second half of the cycle. The benefit of this is to improve ovulation and decrease premenstrual symptoms like tender breasts, headaches, and cramps. Additionally, flaxseeds can help with stress management. The stress response is controlled by cortisol, a hormone that can create imbalances in the other hormones like estrogen and progesterone. This is why flaxseed is one of the foods to balance estrogen.
5. Shrimp
Shrimp is one of the follicular phase foods because it has zinc and lean protein. Zinc is a mineral that helps to preserve egg quality and promote ovulation. Researchers have found that when an egg is released, zinc discharge follows the egg into fertilization and promotes cell growth. Zinc also increases the formation of the corpus luteum, the sack that holds the oocyte or egg in the ovary, increasing progesterone levels. Lean protein in shrimp means that it is low in fat and high in protein. This is important for overall healthy, but during the follicular phase they can help balance blood sugar.
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6. Sauerkraut
Sauerkraut is another one of the follicular phase foods because it is a probiotic source. Probiotics are good bacteria that are put into food. Sauerkraut is made by mixing cabbage, water, and salt in a jar and setting it aside in a dark area for a few weeks. Over time, the microorganisms in the sauerkraut called lactobacillus initiate the fermentation process by producing lactic acid, which drops the pH. Iron and vitamin C contribute to improvements in your immune system, and the microorganisms that grow will help improve the gut microbiome. The gut microbiome will help to protect against leaky gut, diarrhea, constipation, and bloating. Additionally, a healthy gut is vital for estrogen metabolism to keep levels stable. Sauerkraut also has been shown to protect against leaky gut, diarrhea, constipation, and bloating.
7. Yogurt
Yogurt is another probiotic that is one of the follicular phase foods. Yogurt is fermented dairy milk by adding live cultures into the milk that will ferment the sugar in the milk called lactose. This process will create lactic acid, and since the pH of the lactic acid is so much lower than the pH of normal milk, this will make the milk curdle to thicken as a yogurt texture. Yogurt is high in magnesium, calcium, protein, b vitamins, and phosphorus, all of which positively impact hormone function, metabolism, and gut health. Natural yogurt is actually pretty bitter, unlike many yogurts you buy at the store, containing many added sweeteners. Greek yogurt is a more concentrated form of yogurt because it is strained more times and there is less liquid and fat. Yogurt also has all of the great gut health benefits like sauerkraut, which helps to maintain a good gut microbiome to aid in hormone balance.
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8. Oats
Oats have lots of fiber, making them one of the follicular phase foods. Fiber helps build up fecal bulk, and they make the excretion process go much smoother. It is important to eat fiber-rich foods in the follicular phase because this is one of our body’s mechanisms to eliminate excess estrogen. If we have poor digestion, estrogen can build up and recirculate in the body to cause imbalances like estrogen dominance.
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9. Berries
Berries contain a host of antioxidants, which is why they are one of the follicular phase foods. Oxidative stress damages cells and reduces their ability to function, especially when trying to conceive. Increased amounts of oxidative species cause the body to form an inflammatory response and raise stress levels. Reactive oxygen species or ROS enters the body daily through many different avenues; these ROS have very high energy levels and can damage cell functionality. Our body responds by sending antioxidants to get rid of the ROS. Oxidative stress results in inflammation and occurs when there is an imbalance in this system, either too many ROS or not enough antioxidants. Our body can make certain antioxidants on its own. Still, if we consume them through the diet, the antioxidants are more readily available to get rid of the ROS and decrease oxidative stress and possible PMS symptoms. Managing this oxidative stress through consuming antioxidants from berries significantly helps the luteal phase.
10. Eggs
Eggs are another one of the follicular phase foods because they are high in choline. Choline is a very important mineral and should be consumed daily, especially for fertility during the follicular phase. It has been shown that choline is just as important as folate in the preconception and pregnancy periods. Studies show that large amounts of choline are needed in fetal development to promote rapid cell division and brain development. In the placenta, choline has been shown to promote angiogenesis, which builds new blood vessels from older ones. Finally, choline can also protect egg quality which boosts fertility chances. Improving fertility promotes optimal hormone levels for ovulation.
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11. Pumpkin Seeds
Pumpkin seeds are rich in zinc, essential fats, and protein making them one of the follicular phase foods. Zinc is a mineral that helps to preserve egg quality and promote ovulation. Researchers have found that when an egg is released, zinc discharge follows the egg into fertilization and promotes cell growth. Zinc also increases the formation of the corpus luteum, the sack that holds the oocyte or egg in the ovary, increasing progesterone levels. The essential fats in pumpkin seeds are high in omega 3s, and as mentioned previously, are anti-inflammatory and decrease cramping from reducing prostaglandin activity. The protein benefit in zinc is noted from the essential amino acid tryptophan. Tryptophan helps improve mood because it is a building block for serotonin, one of our feel-good neurotransmitters.
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12. Cauliflower
Cauliflower is another one of the cruciferous vegetables which are part of the follicular phase foods. Cruciferous vegetables help the follicular phase by decreasing high estrogen through estrogen detoxification. I3C and sulforaphane are two components in cauliflower that allow this mechanism to occur.
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13. Tempeh
Another one of the follicular phase foods is fermented soy, called tempeh. Soybeans are fermented by first heating them, adding a mold called Rhizopus Oligosporus, and then storing to ferment. Tempeh is high in protein, iron, b vitamins, and magnesium to support gut health and hormones. Studies have shown that tempeh has antibacterial effects on common bacterial pathogens. Additionally, since tempeh is fermented, it is a probiotic source that build gut health and supports healthy estrogen metabolism. Soy contains many phytoestrogens too, which helps stabilize estrogen levels too.
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14. Carrots
Carrots are another one of the follicular phase foods. They are highly efficient in aiding in estrogen detoxification to stabilize hormone levels. The estrogen detoxification system makes sure that estrogen gets excreted accordingly and doesn’t recirculate in the body. The high estrogen from recirculation can be the cause of many hormonal imbalances causing prostaglandins to rise. Carrots have also been shown to decrease breast cancer risk associated with stable estrogen levels.
15. Beans & Lentils
Beans and lentils are follicular phase foods too because they have lots of fiber which helps in estrogen metabolism. Beans and lentils are also slow carbohydrate foods like oats to aid in blood sugar balance.
