What to Eat During the Follicular Phase

food to eat during the follicular phase

The follicular phase of your cycle starts on the first day of menstruation and ends with ovulation. The change in hormones during this time will affect your energy levels, strength, and mental focus.

Hence it is recommended that you know what to eat during the follicular phase of your menstrual cycle.

In this post, we share what to eat during the follicular phase to give your body what it needs to perform at its best.

Nutrition for the Different Phases of the Menstrual Cycle | Elara Care
In this post, we will cover how our nutrition should change at different stages of the menstrual cycle and other supporting topics.
different menstrual phases chart

Increase the amount of iron, zinc & vitamin D in your diet

Iron helps produce red blood cells and transports oxygen throughout the body. Blood loss during menstruation can reduce the amount of iron in the body, resulting in low energy and fatigue.

Eating more iron-rich foods during this stage can help compensate for this deficiency.

Your body is actually more receptive to activities like strength training, so it’s a great time to focus on fitness and eat foods that support muscle growth and recovery.

Consume carbs (ideally complex carbs) and enough protein during this phase to support your more active lifestyle and increase energy levels.

Continue to ensure you get enough iron and vitamin C to replenish levels that may have been depleted during your period.

It can also be helpful to incorporate sprouted and fermented foods that metabolise oestrogen, like broccoli sprouts and kimchi.

a woman eating a sald with a fork and knife

Add these food items to your diet

  • Avocado
  • Wild Salmon
  • Sesame
  • Sunflower Seeds
  • Red Meat
  • Carrots
  • Sweet Potato
  • Lentils
  • Brown/Wild rice
  • Oats
  • Walnuts
  • Flaxseeds
  • Pumpkin Seeds
  • Milk Thistle Tea.
nutrition chart for nutrition during the follicular phase of the menstrual cycle

Article reviewed by stephanie baker, head nutritionist at elara care