RECIPE: Luteal Bloat Soother: Ginger Citrus

A fiery, fresh drink to calm the bloat and reset your belly vibes

You know the feeling. One minute you’re thriving, the next you’re curled up in leggings with a belly that feels like it swallowed a balloon. Welcome to the luteal phase, where bloat loves to crash the party. This Luteal Bloat Soother: Ginger Citrus should do the trick.

But instead of giving in to discomfort (or rage-chugging sparkling water and regretting it), sip on this simple, citrusy bloat-busting drink. It's loaded with anti-inflammatory goodness, liver support, and digestive magic.

It’s basically your uterus’s way of saying “thanks, babe.”

Why You’re Bloated (and How This Drink Helps)

During the luteal phase, your body is:

• Retaining more water

• Slowing digestion (thanks, progesterone)

• Processing a lot of hormone shifts

  
  

Ginger, citrus, and hydration are a triple threat that:

• Boost digestion and reduce gas

• Support liver function (important for clearing estrogen)

• Help your lymphatic system move things along so your belly deflates (hallelujah)

  
  

Star Ingredients & Hormonal Benefits

🍋 Lemon or Lime – Rich in vitamin C, stimulates bile production, supports liver detox, and gently alkalizes the body.

🫚 Ginger – Anti-inflammatory and carminative (aka: it kicks gas to the curb), boosts circulation, and calms cramps.

💧 Warm Water or Herbal Tea Base – Keeps digestion moving and supports healthy elimination.

🍯 Optional Raw Honey – Soothes the gut lining and adds a touch of sweetness (only if you’re not feeling sugar-sensitive this phase).

🌿 Optional Mint or Fennel Seeds – Cooling, de-puffing, and gentle on the belly.

Luteal Bloat Soother: Ginger Citrus Elixir

Serves: 1

Time: 5 minutes

Ingredients:

• Juice of ½ lemon or lime

• 1 tsp freshly grated ginger or ½ tsp powdered ginger

• 1 cup warm water or brewed peppermint/fennel tea

• Optional: 1 tsp raw honey

• Optional: few mint leaves or a pinch of fennel seeds

Instructions:

1. Mix everything together in a mug or heat-safe glass.

2. Stir well and sip slowly—preferably somewhere peaceful with deep breaths.

3. Repeat daily during your luteal phase, or whenever bloating strikes.

Need More Gentle Luteal Support?

Download the Harmonizing Your Hormones eBook—a full guide to cycle syncing, bloat-busting meals, and balancing your body without harsh detoxes or fads.

Guidebook - Complete Guide to Harmonizing your Hormones

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De-Bloat with Movement, Too

Pair your healing elixirs with cycle-synced workouts that support digestion, lymph flow, and hormone balance. Join my online fitness fam and feel better in your body—all month long.👉 Join as a member here

3 Pro Tips:

1. Make it iced for a refreshing bloat-fighter in summer—just chill your tea base and add lemon + ginger.

2. Travel hack: Mix powdered ginger + lemon juice in a tiny jar to take on the go for bloat emergencies.

3. Add minerals: Toss in a pinch of sea salt or electrolyte powder to hydrate deeper and support hormones.

   
   

This one’s for the babes who want to feel light, clear, and calm—even in the luteal chaos. Sip slowly. You’ve got this.