Kiwi Spice Ferment for Your Luteal Phase

Your gut does more than just digest food—it plays a powerful role in hormone balance. Deep within your digestive system lives a specialized part of your microbiome called the estrobolome. This mini ecosystem helps your body process and eliminate excess estrogen. But when it's out of balance, it can affect your skin, mood, digestion, and menstrual cycle.

That's why fermented drinks aren't just a health trend. They're a nourishing ritual that supports your gut and helps your hormones flow with ease.

In this Fizz & Flow recipe, we're making a kiwi-based fermented drink with warming spices that’s especially supportive during your luteal phase — the week before your period, when your body slows down, your emotions rise, and your digestion can feel sluggish.

Why This Drink Works

• Kiwi is rich in vitamin C, enzymes, and natural acids that help reduce bloat and support gentle estrogen detox through the gut. It also has a cooling and clarifying energy—perfect for the emotional density of the luteal phase.

• Cinnamon adds warmth and improves circulation, supporting digestion and grounding the nervous system.

• Clove is antimicrobial and womb-warming, helping reduce inflammation and balance gut bacteria.

• Ginger Bug adds a probiotic-rich starter that helps populate your gut with friendly microbes to keep things flowing smoothly.

See How to make and use a Ginger Bug

When to Drink It This ferment is ideal during your luteal phase (the 7-10 days before menstruation). During this time, your body is shifting into rest mode. Digestion slows, cravings increase, and emotions can rise to the surface. This blend gently supports hormonal detox and encourages a calm, grounded transition into your bleed.

Kiwi Spice Ferment Recipe (Ginger Bug Method)

Ingredients:

• 1 whole kiwi (sliced; peel on if organic)

• ¼ cup organic cane sugar

• A few whole cloves (2-4)

• Dash of cinnamon powder

• ~2 cups strained ginger bug liquid

• 1 large mason jar (32 oz)

Instructions:

1. Add the sliced kiwi, sugar, cloves, and cinnamon powder to a clean mason jar.

2. Pour in the strained ginger bug liquid, leaving about 1-2 inches of space at the top.

3. Stir gently with a wooden or plastic utensil to combine.

4. Cover with a cloth and secure with a rubber band or use a fermentation lid.

5. Let ferment at room temperature (65–75°F) for 2–3 days, depending on desired fizz.

6. Taste after 48 hours. Once it reaches your preferred tanginess, strain and refrigerate.

Note: The sugar is mostly consumed during fermentation. The final product should taste slightly sweet, lightly tangy, and gently spiced.

Serving Tips

• Enjoy at room temperature or chilled.

• For extra benefit, eat the kiwi after fermenting or blend it into smoothies.

• Drink slowly, especially in the evening when your body is winding down.

Energetic + Spiritual Layer During the luteal phase, many of us feel called to slow down, rest, and reflect. This drink holds cooling, cleansing, and clarifying energy from the kiwi, balanced by the warming, grounding nature of clove and cinnamon. It invites you into presence and ease. A soft signal to your womb: "I’m listening."

Want more recipes like this one?

Grab your Fizz & Flow Recipe Cards — a seasonal collection of cycle-supportive drinks designed to nourish your gut, support your hormones, and honour your womb.

Each card includes:

• Phase-specific benefits

• Easy-to-follow instructions

Available now in the Inné Apothecary shop.