At The Seed Cycle, we’re not about restriction or rules, we’re about ease, flow, and nourishment. Food should feel inspiring, not stressful. Looking at the four phases of your menstrual cycle and learning what foods best support each one is a wonderful way to reconnect with your body.
This isn’t something to stress over or treat like another diet. Think of it as adding a gentle layer of nourishment to your life, one that brings more flow, ease, and rhythm to your days. When you start tuning in to your body’s natural cycle, it can feel truly beautiful and empowering. Personally, I love exploring which foods work best in each phase, it inspires me, makes me excited about cooking, and helps me plan meals and snacks that feel aligned with how my body is changing week to week.
Cycle syncing and seed cycling are about intuition, not perfection. It’s about listening to what your body needs: more rest, more greens, more grounding foods and letting that awareness guide your choices.
Phase 1: Menstrual Phase
Hormones: Estrogen and progesterone are at their lowest.
Focus: Nourishment, warmth, and rest.
Best Foods for the Menstrual Phase
Iron-rich foods like lentils, red meat, spinach, and beetroot to replenish blood loss
Warming soups and broths for comfort and replenishment
Root vegetables (carrots, pumpkin, sweet potato) for grounding energy
Healthy fats like avocado and olive oil to stabilize mood
💡 Tip: Rest, reflect, and nourish. Your body is cleansing and renewing — honor that process.
Phase 2: Follicular Phase
Hormones: Estrogen rises, increasing energy and creativity.
Focus: Fresh, light, and energising foods.
Best Foods for the Follicular Phase
Flaxseeds and pumpkin seeds (Phase 1 of seed cycling) to support estrogen
Fresh fruits and vegetables for antioxidants
Sprouted grains and legumes for clean energy
Lean proteins like chicken, eggs, and tofu
💡 Tip: This is your time to feel creative and energised explore new recipes and movement you enjoy.
Phase 3: Ovulatory Phase
Hormones: Estrogen peaks; testosterone gives a short burst of energy and confidence.
Focus: Detox and hydration.
Best Foods for the Ovulatory Phase
Cruciferous vegetables (broccoli, kale, cauliflower) to help metabolize estrogen
High-fiber foods like quinoa, chia seeds, and berries
Hydrating foods such as cucumber, citrus, and watermelon
Plenty of water to support liver detoxification
💡 Tip: You’ll likely feel your most social here — nourish that energy with vibrant, clean foods.
Phase 4: Luteal Phase
Hormones: Progesterone rises after ovulation, preparing the body for a potential pregnancy.
Focus: Comforting, stabilizing foods to support progesterone and ease PMS.
Best Foods for the Luteal Phase
Sunflower and sesame seeds (Phase 2 of seed cycling) to support progesterone
Magnesium-rich foods like dark chocolate, leafy greens, and almonds
Complex carbs such as oats, brown rice, and sweet potatoes for steady energy
Herbal teas like chamomile and ginger to calm bloating and mood swings
💡 Tip: Slow down and nurture yourself — it’s your natural “pre-menstrual” wind-down phase.
What Is Seed Cycling — and Why It Works
Seed cycling is a natural, food-based practice that supports hormonal balance by rotating specific seeds throughout your cycle:
Phase 1 (Days 1–14): Flaxseeds + pumpkin seeds → encourage healthy estrogen levels
Phase 2 (Days 15–28): Sunflower + sesame seeds → promote progesterone production
These seeds are rich in omega-3s, lignans, zinc, and selenium, which nourish your endocrine system, aid detoxification, and encourage your body’s natural rhythm to restore balance.
Why We Created The Seed Cycle
Born in Australia, The Seed Cycle was created by women who know firsthand how exhausting PMS, irregular cycles, and hormone imbalance can be. We wanted to make seed cycling easy, delicious, and sustainable so it fits effortlessly into real life.
Our blends are Australian-made, naturopath-endorsed, and crafted from premium natural ingredients for maximum freshness and nutrient quality. We believe in balance not restriction and in making wellness something that feels nourishing, intuitive, and enjoyable.
Common Mistakes People Make When Seed Cycling
Even though seed cycling is simple, a few small missteps can limit results:
Inconsistency — It takes at least 3 months of regular use for noticeable hormonal balance.
Forgetting to switch phases — Move from Phase 1 to Phase 2 around ovulation or the Full Moon if following lunar timing.
Not eating the correct amount — Aim for 2 tablespoons of seeds ground daily.
Expecting instant results — Some people feel better within a month, but full hormone balance takes time.
Ignoring lifestyle factors — Combine seed cycling with rest, hydration, and stress management for best results.
Embrace Flow, Not Perfection
Remember this journey is about adding nourishment, not restriction. It’s a way to feel more connected to your body, to bring flow, ease, and joy into the way you eat.
When you use food and seeds to support your cycle, you’re tuning in to nature’s rhythm — your rhythm. That alignment can feel both inspiring and beautiful.
Explore our Australian-made Seed Cycle Blends to begin your journey toward balanced hormones and a deeper connection with your body one spoonful at a time.