How to nutritionally support the follicular phase

1. Consume healthy fats

Healthy fats play a crucial role in hormone production and overall hormonal balance. They provide the building blocks necessary for the synthesis of hormones such as oestrogen, progesterone, and testosterone. Without adequate intake of healthy fats, the body may struggle to produce these hormones efficiently, leading to potential imbalances and related health issues.

Sources include avocados, nuts and seeds, oily fish, olive oil.

2. Go for zinc

Choose foods such as oysters, beef, crab, sunflower seeds, lentils and oats.

This mineral is important for progesterone and oestrogen production, it plays a role in preserving egg quality to promote ovulation, and zinc helps to promote the growth and maturation of follicles within the ovaries.

3. Ensure to add seeds

They contain naturally-occuring compounds such as phytoestrogens, lignans and zinc that help regulate oestrogen levels. These seeds can also aid in clearing excess oestrogen, also known as oestrogen dominance which is most common during late follicular leading up to ovulation.

The seeds recommended during this phase are flaxseeds and pumpkin seeds. Other sources include whole grains, legumes, fruits, and vegetables (e.g., apples, fennel, celery, and parsley).

4. Increase fermented foods

Fermented foods are important for the follicular phase because they contain lots of pro- and prebiotics that support good bacteria within the gut. This assists with oestrogen metabolism; and sets us up to properly digest and absorb the nutrients required to prepare the body for ovulation.

Think kimchi, sauerkraut, kefir, natural yoghurts, kombucha, jun, apple cider vinegar, sourdough, pickled vegetables, tempeh.

5. Load up on fibre

Aim to meet the recommended daily intake of 25-30g of fibre. It helps to promote a healthy gut microbiome but supporting the body’s detoxification process. Fibre assists the liver in processing and excreting excess oestrogen, considering oestrogen naturally rises during this phase.

Consider whole-grains, fruits and vegetables within the skin on, nuts and seeds, dark leafy greens, psyllium husk.