Foods To Eat For Your FOLLICULAR PHASE
Your Body & Hormones During Your Follicular Phase
The follicular phase starts the first day after your period ends and typically lasts 7 -10 days. Think of it as the “spring” phase of your cycle where your ovaries are preparing and ripening an egg. The pituitary gland releases a hormone called follicle stimulating hormone, or 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, oestrogen and testosterone levels are typically low. They 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.
Optimal Foods To Incorporate During Your Follicular Phase
This is an important time to eat foods that will help balance estrogen production as it ramps up. Foods like pumpkin and flax seeds help to build oestrogen, as well as pomegranate and sprouted beans.
Healthy fats like avocado, coconut oil, nuts, seeds and grass-fed ghee or butter are also crucial as they help regulate leptin levels within your body (your satiation hormone) which is needed to sustain your menstrual cycle so your body has enough energy to develop and release the follicle.
Oxidative stress in your body also tends to be high before ovulation, so eating a colorful, well-rounded diet rich in vitamin c-loaded foods like citrus, grapes, bell pepper and berries as well as sulphur-rich vegetables (broccoli, cauliflower, bok choy, cabbage) help to fight off free-radicals and support detoxification.
Lastly, lentils, oats, quinoa, millet, salmon, eggs, nuts, seeds and oysters are all rich in vitamins and minerals your body needs to gear up for proper maturation of the egg and rebuilding your uterine lining.
Recipe + Meal Ideas To Eat During Your Follicular Phase
+ Green Breakfast Bowl
+ Miso Satay Baked Aubergine
+ Kimchi-marinated Kale Buddha Bowl (Available in The Yoga Kitchen Plan Recipe Book)
+ Green Bean & Artichoke Quinoa Salad with grilled chickpea tofu skewers & pomegranate jus (Available in The Yoga Kitchen Plan Recipe Book)