Hi, I'm Hilary.
Bloating is one of the most frustrating symptoms tied to the menstrual cycle. That tight, uncomfortable swelling in your belly can make you feel sluggish, heavy, and completely out of sync with your body. But here’s the thing—bloating during your period isn’t just an inconvenience. It’s a signal, a reflection of the hormonal shifts happening beneath the surface.
I know this intimately because I’ve lived it. For 15 years, I battled endometriosis—a condition that not only caused intense pain but also relentless bloating that felt impossible to manage. It wasn’t just the occasional puffiness; it was the kind of bloating that made zipping up my jeans feel like a battle and left me wondering if my body would ever feel like my own again. That experience is what led me to study holistic nutrition and eventually co-found The SABI, where I now focus on developing products that support women’s hormonal health.
It wasn’t until I began exploring the deep connection between hormones and digestion that everything started to make sense. I learned that hormonal fluctuations—especially shifts in oestrogen and progesterone—can slow digestion, cause water retention, and trigger inflammation, all of which contribute to bloating. But here’s the good news: small, intentional changes can make a world of difference. Embracing hormone-supporting herbs, prioritising hydration, and incorporating natural remedies like The Digestive Herbata—which I helped create with women’s unique needs in mind—have been game-changers in my own life.
If you’ve ever felt like bloating is just something you have to “put up with” during your period, I’m here to tell you that it doesn’t have to be that way. Let’s unpack why your period causes bloating—and how you can manage it naturally, with strategies rooted in both science and real-life experience.
Why Does Your Period Cause Bloating?
Bloating during your menstrual cycle is closely tied to hormonal changes that affect how your body retains water, processes food, and regulates inflammation. Here’s what’s happening inside:
1. Rising Oestrogen Levels
In the days leading up to ovulation, oestrogen levels rise significantly. This hormone promotes water retention, which can leave you feeling swollen and bloated.
2. Progesterone and Slower Digestion
After ovulation, progesterone takes over during the luteal phase. While it plays an essential role in preparing your body for potential pregnancy, it also slows down gut motility. This means food moves more slowly through your digestive system, leading to gas, bloating, and even constipation.
3. Cortisol and Stress-Related Bloating
Hormonal fluctuations can increase cortisol levels, particularly during the premenstrual phase. Elevated cortisol disrupts the gut-brain connection and can make bloating and cramping worse.
4. Prostaglandins and Inflammation
When your period begins, your body releases prostaglandins—hormone-like compounds that trigger uterine contractions. While these help shed your uterine lining, they can also cause inflammation and disrupt digestion, leading to cramping and bloating.
How to Manage Cyclical Bloating Naturally
The good news? Cyclical bloating doesn’t have to be a constant struggle. By supporting your body through hormonal shifts, you can find relief and feel more balanced.
1. Sip on Hormone-Supporting Herbal Teas
Herbal teas are one of the simplest and most effective ways to ease bloating during your cycle. The Digestive Herbata combines herbs designed to address hormone-related digestive discomfort:
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Holy Basil: An adaptogen that lowers cortisol and calms stress-induced bloating.
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Stinging Nettles: A natural diuretic that reduces water retention.
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Cinnamon: Stimulates digestion and reduces gas buildup.
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Cardamom: Soothes inflammation and eases cramping.
Drinking a cup daily during the luteal phase or when bloating flares up can provide immediate relief.
2. Balance Sodium and Potassium
Excess sodium during your cycle can worsen water retention and bloating. Focus on balancing your electrolytes by reducing salty foods and adding potassium-rich options.
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Foods to Include: Bananas, sweet potatoes, avocados, and leafy greens.
3. Incorporate Anti-Inflammatory Foods
Combat inflammation caused by prostaglandins with foods that naturally soothe the gut.
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Anti-Inflammatory Options: Fatty fish like salmon, turmeric, ginger, and berries.
4. Stay Hydrated
It may sound counterintuitive, but drinking more water helps your body release excess fluids, reducing bloating caused by water retention. Pair hydration with a diuretic herbal tea like this calming blend for added benefits.
5. Practice Gentle Movement
While intense workouts might feel impossible during your cycle, light movement can stimulate digestion and reduce bloating.
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Recommended Activities: Yoga poses like Child’s Pose, Knees-to-Chest, or Seated Twists.
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Bonus Tip: Go for a 10–15 minute walk after meals to support digestion.
6. Manage Stress with Mindfulness
Cortisol spikes during your cycle can worsen bloating. Incorporate mindfulness practices to keep stress levels in check.
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Mindfulness Tips:
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Practice deep breathing exercises.
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Meditate for 5–10 minutes daily.
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Journal to release emotional tension.
How Herbal Teas Can Complement Your Routine
The Digestive Herbata was specifically crafted to support your digestion and hormones during moments of discomfort. Its blend of hormone-balancing and anti-inflammatory herbs offers a holistic way to address bloating while working with your body’s natural rhythms.
Listening to Your Body
Cyclic bloating doesn’t have to disrupt your life. By understanding the hormonal causes and incorporating simple, natural remedies, you can ease discomfort and support your body through every phase of your cycle.
Start small: add a cup of this bloating-relief tea to your daily routine, embrace gentle movement, and prioritise foods that nourish your gut. Over time, these practices can help you feel lighter, more balanced, and more in tune with your body.
References
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"Hormonal Changes and Digestive Health" - Journal of Women's Health
https://www.liebertpub.com/jwh -
"The Role of Prostaglandins in Menstrual Symptoms" - Obstetrics & Gynecology Science
https://ogscience.org/ -
"The Anti-Inflammatory Effects of Herbal Remedies" - Phytomedicine Journal
https://www.sciencedirect.com/science/journal/09447113 -
"Adaptogens and Cortisol Regulation" - Advances in Medicine
https://www.hindawi.com/journals/amed/
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
