Follicular Phase Breakdown: Foods to Eat, Workouts To Prioritize & Follicular Phase Symptoms

The follicular phase occurs in the first half of the menstrual cycle, playing a significant role in preparing your body for ovulation. Understanding the nuances of this phase can help you optimize your nutrition, exercise routines, and help in balancing your hormones. Let’s dive into the details of the follicular phase and how to make the most of it.

What is the Follicular Phase of the Menstrual Cycle?

The follicular phase technically begins on the first day of your period and lasts until ovulation. This phase typically spans from day 1 to day 14 in a 28-day cycle. During the follicular phase, the pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the ovaries to produce follicles. These follicles house immature eggs, one of which will mature and be released during ovulation.

Estrogen is also on the rise during this phase, starting at its lowest point when you start your period and rising each day as you move closer to ovulation. Because of this fluctuation in estrogen, we tend to feel lighter in our follicular phase, have more energy and improved moods.

How Do I Know I'm in My Follicular Phase?

You are in your follicular phase from the first day of menstruation until ovulation occurs. Tracking your cycle can help you determine when this phase begins and ends. Menstrual cycle tracking apps can be useful tools for monitoring your phases and understanding your body's rhythms.

If you’re using the BBT (Basal Body Temperature) method, your temperature should remain between 97 and 97.6 degrees Fahrenheit in your Follicular phase. You can also use your cervical mucus to help you understand which phase you’re in. During Follicular phase, once our period ends, our cervical mucus will be more “dry” 3-4 days, then it will usually become yellow, white, or cloudy, and feel sticky or tacky in the 3-5 days following. In the 3-4 days prior to ovulation, at the end of Follicular, you are fertile because sperm can last several days in our bodies. In this timeframe your cervical mucus will usually be clear and feel slippery — kind of like raw egg whites - in order to help the sperm move to the egg. If you’re avoiding getting pregnant, it’s best to use extra protection during this time of your Follicular phase.

Symptoms of Follicular Phase

During the follicular phase, you should experience:

  • Increased Energy: Rising estrogen levels can boost your energy and mood.

  • Improved Mood: Higher estrogen levels can enhance your mood and cognitive function.

  • Clear Skin: Estrogen can improve skin clarity and reduce breakouts.

  • Reduced Cravings: You may notice fewer food cravings compared to the luteal phase.

Foods to Support Follicular Phase

Supporting your body with the right nutrients during the follicular phase is essential. For this phase, we want to focus on foods that help with estrogen production and provide our bodies with Vitamin B and Vitamin C:

  • Leafy Greens: Include spinach, kale, and arugula, which are rich in vitamins A, C, and K, as well as folate, to support estrogen production.

  • Other veggies: Artichokes, broccoli, carrots, green peas, string beans, zucchini and parsley are great veggies to add in and provide our bodies with the necessary nutrients for this phase.

  • Lean Proteins: Incorporate foods like chicken, turkey, eggs, and fish, which provide amino acids necessary for muscle repair and hormone synthesis.

  • Healthy Fats: Avocados, walnuts, and flaxseeds are excellent sources of omega-3 fatty acids, which help reduce inflammation and support brain function.

  • Complex Carbs: Opt for whole grains like quinoa, brown rice, and oats, as well as sweet potatoes and berries, which provide sustained energy and help stabilize blood sugar levels.

  • Citrus Fruits: Oranges, grapefruits, and lemons are high in vitamin C, which can support the adrenal glands and help with stress management during this phase.

Follicular Phase Recipes

Here are some a couple simple and nutritious recipes to support you during the follicular phase:

Green Smoothie:

  • 1 cup spinach

  • 1 banana

  • 1/2 avocado

  • 1 cup almond milk

  • 1 tablespoon chia seeds

Blend all ingredients until smooth for a nutrient-packed start to your day.

Garlic Parmesan Artichoke Hearts (I love adding these to salads or bowls):

  • 1 jar artichoke hearts, drained and quartered

  • 3 cloves garlic, minced

  • 1/4 cup grated Parmesan cheese

  • 1 teaspoon dried oregano

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1 tablespoon fresh lemon juice

  • Fresh parsley, chopped (for garnish, optional)

Instructions:

  1. Preheat Oven: Preheat your oven to 400°F (200°C).

  2. Prepare Artichokes: Drain the artichoke hearts well and pat them dry with a paper towel. This will help them roast better and get a nice golden color.

  3. Season: In a large mixing bowl, combine the artichoke hearts with olive oil, minced garlic, Parmesan cheese, dried oregano, salt, and black pepper. Toss until the artichoke hearts are evenly coated with the mixture.

  4. Roast: Spread the seasoned artichoke hearts in a single layer on a baking sheet. Roast in the preheated oven for 15-20 minutes, or until they are golden brown and crispy on the edges.

  5. Finish: Remove from the oven and drizzle with fresh lemon juice. Garnish with chopped fresh parsley if desired.

  6. Serve: Enjoy the roasted artichoke hearts as a side dish, appetizer, or a delicious topping for salads and pasta.

Combine ingredients in a bowl and toss with olive oil and lemon juice dressing.

Best Workouts for Follicular Phase

With higher energy levels, the follicular phase is ideal for more intense workouts if your body is craving it:

  • Cardio: Running, cycling, and high-intensity interval training (HIIT) are excellent choices.

  • Strength Training: Focus on building muscle with weight lifting or resistance exercises.

  • Group Classes: Enjoy dynamic group fitness classes like dance, spin, or kickboxing.

Get to Know Your Menstrual Cycle: How “8 Weeks to Hormone Balance" Can Help!

Understanding and optimizing your follicular phase is just one part of maintaining hormonal balance. My course, "8 Weeks to Hormone Balance," provides comprehensive guidance on how to support your body throughout all phases of your menstrual cycle. With weekly video modules and hormone healthy habit implementation, you'll learn how to balance your hormones to improve your health, reduce PMS symptoms and feel more in control of your health again. Join the course today and take the first step towards achieving hormone harmony!

Madison Pollack