Luteal Phase Tea Blend: A Grounding Herbal Tea for PMS, Bloating, Irritability & Hormone Support

The Luteal Phase: a time when you begin to feel the shift inward.

This phase begins after ovulation and lasts until menstruation starts. Energy naturally starts to slow down, cravings may increase, emotions can feel heavier, and symptoms like bloating, irritability, breast tenderness, and fatigue often begin to appear.

In Traditional Chinese Medicine, many of these symptoms are often associated with what is known as Liver Qi Stagnation. This is a pattern that can show up as emotional irritability, tension, digestive sluggishness, PMS symptoms, and feeling “stuck” both physically and emotionally. Fortunately, there are herbs, nourishment practices, and supportive protocols that can help the body move through this phase with more ease.

One of my favorite ways to educate my clients on how to incorporate herbs into daily life is through tea blends. Herbal teas are simple, accessible, grounding, gentle on the body, and incredibly effective when used consistently. Instead of fighting against the luteal phase, supporting the body with nourishing and grounding rituals can make a meaningful difference.

A root-based herbal tea blend is the way to go during the luteal phase. These herbs help nourish digestion, support the liver, calm inflammation, and encourage a more grounded (rooted) nervous system. This luteal phase tea combines dandelion root, burdock root, cinnamon, and ginger into a warming herbal infusion designed to support women during the second half of the menstrual cycle.

Creating Ritual Around the Luteal Phase

Turning your tea into a ritual can help support not only hormones, but also the nervous system.

• Drink your tea in the evening while winding down

• Pair it with journaling or reading

• Drink it it during screen-free mornings outside

• Drink it warm around meals to support digestion

What symptoms can this tea help with?

• PMS

• Mood swings or irritability

• Bloating

• Fatigue

• Acne

• Increased cravings

• Constipation or sluggish digestion

• Breast tendernessWater retention

• Cramping
  
  

Herbs In This Luteal Phase Tea & Their Benefits

Dandelion Root

(Targets Liver & Stomach Meridians)

BENEFITS

• Liver health & hormone metabolism

• Reduces sluggish digestion

• Gentle detoxification

• Eases water retention

• Supports regular bowel movements

• Uplifts mood

Burdock Root

(Targets Lung & Stomach Meridians)

BENEFITS

• Liver support & cleansing

• Rich in minerals

• Supports digestion

• Skin health/ acne

• Reduces bloating

• Lowers inflammation

Cinnamon Bark

(Targets Heart, Kidney, Liver & Spleen Meridians)

BENEFITS

• Warming, comforting, & supportive for circulation

• Healthy blood sugar balance

• Cravings support

• Digestion

Warming herbs are often used during the luteal phase because the body naturally benefits from more warmth and circulation after ovulation. Cinnamon helps balance the cooling nature of dandelion & burdock.

Ginger Root

(Targets Lung, spleen & stomach Meridians)

BENEFITS

• #1 herb for digestion

• Supports circulation

• Decreases bloating & inflammation

• Reduces nausea

• Prevents menstrual cramping

Ginger is a herb that is used in many herbal formulas to help with absorption by warming the middle jiao (spleen & stomach).

RECIPE

4 TABLESPOONS OF DANDELION ROOT

4 TABLESPOONS OF BURDOCK ROOT

2 TABLESPOONS OF CINNAMON CHIPS

2 TABLESPOONS OF GINGER ROOT

DIRECTIONS:

1. MIX ALL HERBS TOGETHER AND PLACE IN AN AIRTIGHT JAR. STORE IN A DARK AREA UNTIL READY TO USE.

2. TAKE 1.5-2 TEASPOONS PER 8OZ OF WATER

3. SIMMER GENTLY FOR 10 MINUTES COVERED

4. STRAIN HERBS

5. DRINK 2 CUPS/DAY

OPTIONAL:

• SWEETEN LIGHTLY WITH HONEY

• ADD STEAMED MILK OR COCONUT MILK FOR A MORE CREAMY DRINK

Final Thoughts

This luteal phase tea blend is a simple but powerful way to support the body during the second half of the menstrual cycle. With grounding roots, warming spices, digestive/ liver support, it offers a nourishing ritual if you struggle with PMS during the luteal phase.

The beauty of herbal medicine is that it allows us to work with the rhythms of the body instead of against them. You can learn how to be an herbalist in your life and experience the incredible benefits of this ancient medicine and remedies.

Note: It is important to get your herbs from reputable sources. Loose leaf is the best because it prevents plastics from leaching into your tea. I source most of my herbs from Mountain Rose Herbs. I purchase in bulk and they last a long time in my cabinet. Store away from light. This is the best, most affordable way to start your herbal collection.

Do you struggle with luteal phase symptoms, like PMS, bloating, irritability, painful periods, fatigue and acne?

Your symptoms are not random, and you do not have to just “push through” them every month. If you are ready to better understand your hormones and feel more supported throughout your cycle, I invite you to book an information call to learn more about working together.

Let’s Connect!