Functional foods to support the first 14 days of the menstrual cycle.

Our Follicular Phase Support Program contains foods that support healthy estrogen levels including cruciferous veggies, nuts, seeds, and fish. This program is designed for pre-menopausal women.

This program was created with five key nutrients in mind:

Phytoestrogens
During the follicular phase, supporting healthy estrogen levels can help with regulating ovulation. This plan incorporates many phytoestrogen-containing foods including flaxseeds, almonds, and strawberries. Seed cycling is incorporated into the program using a Flax and Pumpkin Seed Mixture.

Iron
Iron is an important mineral that helps produce red blood cells and transport oxygen throughout the body. Iron stores decrease during the follicular phase of the menstrual cycle. This can contribute to low energy and fatigue. This meal plan contains good iron sources like poultry, fish, lentils, and pumpkin seeds.

Vitamin C
Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods. This is especially important when eating plant-based iron sources such as legumes, nuts, and grains. This meal plan pairs iron-rich foods with foods that have vitamin C such as Brussels sprouts with chicken, kale with beef, and carrots with hummus.

Antioxidants
Supplementing with dietary sources of antioxidants may be helpful if you have low estrogen and amenorrhoea (absence of menstruation). This program incorporates antioxidant-rich foods such as raspberries, strawberries, kale, and sweet potatoes to help increase estrogen levels and regulate ovulation.

Omega-3 Fats
Healthy fats can improve the regularity of periods, premenstrual symptoms, and cramping pain. This plan includes many sources of omega-3 fatty acids including almond butter, avocado, flax, and salmon.