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Seed Cycling Chart: What to Eat Each Phase of Your Cycle
This is the simplest possible reference for seed cycling — which seeds, how much, and when. Save this page or screenshot the table below.
| Phase | Approx. Cycle Days | Seeds to Eat | Daily Amount |
|---|---|---|---|
| Menstrual | Days 1–5 (part of follicular) | Pumpkin + Flax (continue) | 1–2 tbsp each, ground |
| Follicular | Days 1–14 | Pumpkin seeds + Flax seeds | 1–2 tbsp each, ground |
| Ovulatory | Around day 14 (transition point) | Finish follicular pair, prepare to switch | 1–2 tbsp each |
| Luteal | Days 15–28 | Sunflower seeds + Sesame seeds | 1–2 tbsp each, ground |
Day 1 is the first day of your period. If your cycle runs longer or shorter than 28 days, split it in half as evenly as you can — the exact day count matters far less than staying consistent phase to phase.
How to Actually Eat the Seeds
- Grind them fresh. Whole seeds pass through largely undigested — a coffee or spice grinder just before eating makes the nutrients available.
- Add to what you already eat. Stir into yogurt, oatmeal, a smoothie, or sprinkle over salad — there’s no special preparation required beyond grinding.
- Split the daily amount if it’s easier. 1 tbsp with breakfast and 1 tbsp with dinner is easier to remember than 2 tbsp at once.
- Keep both seeds of the pair together. Pumpkin without flax (or sunflower without sesame) skips half the intended nutrient pairing for that phase.
A Simple Way to Remember the Order
Follicular = “P-F” (Pumpkin, Flax) — the first half.
Luteal = “S-S” (Sunflower, Sesame) — the second half.
For the broader context on whether seed cycling has evidence behind it, see Seed Cycling for PCOS: Does It Actually Work?
Where Superfoodie Fits
Our PCOS Seed Cycling Kit is already split into two pre-portioned packs matching this exact chart — a follicular pack (pumpkin + flax) and a luteal pack (sunflower + sesame) — so there’s no measuring or remembering which seed goes with which phase.
FAQs: Seed Cycling Chart
What seeds do you eat in the follicular phase?
Pumpkin seeds and flax seeds, roughly 1–2 tablespoons each daily, from day 1 of your period through around day 14.
What seeds do you eat in the luteal phase?
Sunflower seeds and sesame seeds, roughly 1–2 tablespoons each daily, from around day 15 through the end of your cycle.
What if my cycle isn’t exactly 28 days?
Split your actual cycle length roughly in half — the first half follows the follicular pair, the second half follows the luteal pair. Exact day counts matter less than staying consistent.
Should the seeds be raw or roasted?
Raw and ground fresh. Roasting doesn’t ruin the practice, but grinding fresh (rather than eating whole) is what actually improves nutrient absorption.