By Hilary Metcalfe

For over 15 years, I lived with undiagnosed endometriosis, and bloating was one of the symptoms that dominated my life. Some days my belly felt painfully tight; other days it was the heaviness, the pressure, or that unmistakable sense that my digestion had simply… stopped.

Back then, I didn’t have language for what was happening, I was told everything from “IBS” to “stress” to “normal women’s issues.” But deep down, I knew something wasn’t right.

It wasn’t until I turned to herbs, long before I had a diagnosis, that I experienced my first real sense of relief. Nettles, hibiscus, fennel, raspberry leaf. they helped soothe the inflammation, sluggish digestion, and fluid retention that made my symptoms so uncomfortable. And eventually, they became part of the foundation for what we now create at The SABI.

If bloating is part of your monthly pattern, whether from PMS, postpartum shifts, stress, or an underlying condition like mine, these herbs can offer the same gentle support they once offered me.

Let me walk you through them.

Xx,

Hil, Co-founder of The SABI 

Why Periods Cause Bloating

Hormonal shifts during your cycle, especially rising oestrogen and fluctuating progesterone — can lead to water retention and digestive discomfort. Combined with stress or poor gut health, these changes often leave you feeling heavy, swollen, and out of sorts.

Herbal teas offer a natural remedy for period pain and bloating by working holistically. They hydrate your body, flush out excess fluids, and soothe the digestive system — all while supporting the hormonal fluctuations that make bloating worse.

What’s Really Causing Your Period Bloating

Hormonal Triggers

• Oestrogen ↑ → water retention

• Progesterone swings → slowed digestion

• PMS inflammation → increased gut sensitivity

Digestive Triggers

• Sluggish motility

• Gas retention

• Constipation or irregular stools

Lifestyle Triggers

• High cortisol (stress)

• Low hydration

• Poor sleep

• High-salt or ultra-processed foods

The Best Herbs to Reduce Bloating During Periods

1. Stinging Nettles

I like to think of nettles as a powerhouse for period health. Not only do they act as a natural diuretic to reduce bloating, but they’re also packed with magnesium, calcium, and iron to replenish what your body loses during menstruation.

How Nettles Help:

• Flush out excess water to relieve bloating

• Replenish key nutrients, leaving you feeling energised

Functional nutrition tip: Pair with mineral-rich foods (pumpkin seeds, leafy greens) during your luteal phase.

2. Fennel

Fennel seeds were one of the first herbal remedies I tried, and they made a huge difference. This herb relaxes the muscles of the digestive tract, reducing gas and bloating — perfect for the sluggish digestion many of us experience during our periods.

How Fennel Helps:

• Relieves gas and promotes smooth digestion

• Acts as a mild diuretic to reduce water retention

Lifestyle tip: Sip fennel after your largest meal to help prevent afternoon bloating.

3. Hibiscus

Hibiscus is more than just a beautiful flower — it’s a potent herb for period bloating. Its antioxidant-rich compounds calm inflammation and gently flush out excess fluids, helping you feel lighter.

How Hibiscus Helps:

• Reduces water retention naturally

• Combats inflammation, soothing the digestive system

Functional tip: Drink chilled hibiscus during PMS when cravings are highest — it helps offset fluid retention.

4. Raspberry Leaf

Raspberry leaf has been called the ultimate women’s herb for a reason. Known for its ability to tone the uterus and reduce cramps, it also supports digestion and eases bloating.

How Raspberry Leaf Helps:

• Strengthens uterine muscles to reduce cramping

• Supports healthy digestion, reducing bloating during periods

5. Oat Straw

Oat straw is my go-to for stress-related bloating. It calms the nervous system, helping to relax your entire body and reduce bloating caused by cortisol spikes.

How Oat Straw Helps:

• Relieves stress-induced digestive issues

• Reduces water retention while promoting relaxation

Lifestyle tip: Combine with deep belly breathing — it supports the gut–brain connection and reduces tension bloating.

CHART: Herb Benefits at a Glance

(Use a clean table or infographic)

Why The Gentle Period Blend Is So Effective

The Gentle Period Blend combines all of these powerful herbs into one beautifully balanced infusion. It’s designed to do more than just reduce bloating — it’s a complete support system for your cycle.

Why It Works

• Holistic Ingredients: Each herb is chosen for its ability to relieve bloating, calm digestion, and support hormonal health.

• Therapeutic Dosages: Each cup provides meaningful nutritional and herbal support.

• All-in-One Support: While easing bloating, the tea also soothes cramps and supports overall menstrual well-being.

This tea is a simple yet transformative way to care for your body — one sip at a time.

How to Make Herbal Teas Part of Your Routine

Incorporating herbal teas into your daily life can be an easy, soothing ritual. Here’s how to get started:

Morning Reset:
Start your day with this natural cycle-supporting tea to flush out excess fluids and reduce bloating.

Afternoon Support:
Brew a cup after lunch to aid digestion and prevent post-meal bloating.

Evening Calm:
Sip before bed to relax your body and promote restful sleep.

Functional Nutrition Pairings:

• Magnesium-rich foods (cashews, cacao, spinach)

• Fibre-forward meals to support motility

• Gentle movement: walking, stretching, hip-opening poses

• Balanced salt intake during PMS

Embrace the Power of Herbs

Bloating during periods doesn’t have to be part of your routine. With the right herbs — like nettles, fennel, and hibiscus — you can ease discomfort and feel more balanced, naturally.

At The SABI, we believe in the timeless wisdom of herbal remedies, brought to life in The Gentle Period Blend. This all-natural infusion is here to help you reduce bloating, soothe cramps, and feel your best every month.

ABOUT HILARY Hilary is the Co-Founder of the SABI, a Holistic Nutritionist, natural, whole foods Chef, product developer and advocate for women getting to know their bodies, cycles and selves better. Born in Los Angeles, California and raised in Baja California, Mexico, she now lives in Los Cabos with her partner Kees, a curly-tailed rescue dog from Curacao, Flint and her rainbow babies Paloma and Bea.

References

1. Herbs for Menstrual Health in Traditional Medicine

2. Stinging Nettles and Water Retention

3. Hibiscus for Anti-Inflammatory Support

4. Fennel and Digestive Health

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.