Hi, I’m Hilary. For years, I thought period bloating from my endometriosis was something I just had to accept. The swollen belly, heaviness, and discomfort always made me feel out of sync with my body. But as I started to explore hormonal health, I realised that bloating wasn’t something I had to live with—it was my body’s way of asking for better care.
In fact, research shows that over 70% of women experience bloating as a common symptom of their menstrual cycle, often due to fluctuations in oestrogen and progesterone levels. These hormonal shifts can cause water retention, slow down digestion, and trigger inflammation, making that uncomfortable, “puffy” feeling all too familiar for many of us.
My personal journey led me to explore natural remedies—including nutrient-dense foods, hormone-balancing herbs, and simple lifestyle adjustments—that didn’t just reduce bloating; they helped me feel more balanced and in control of my cycle. At The SABI, we took that philosophy to heart when creating The Gentle Period Blend, a natural, cycle-supporting herbal tea designed to relieve bloating and cramps naturally. This soothing blend includes Red Clover, Oat Straw, Lady’s Mantle, Raspberry Leaf, Stinging Nettles, Holy Basil, and a touch of Hibiscus flower for colour—each carefully chosen to support hormonal balance and digestive comfort.
If bloating has been weighing you down every month, here’s how you can lighten the load with nutrient-rich foods, hormone-balancing herbs, and simple lifestyle changes rooted in both science and self-care.
Why Does Bloating Happen During Periods?
Period bloating is the result of hormonal fluctuations, particularly high oestrogen and low progesterone, which cause water retention and slow digestion. Stress and diet can worsen the problem, leaving you feeling heavy and uncomfortable.
The good news? With the right natural remedies—like magnesium-rich foods and a warm cup of soothing menstrual relief infusion—you can significantly reduce bloating during your period.
Foods to Help Reduce Bloating Naturally
What to Eat
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Leafy Greens: Packed with magnesium and potassium, spinach and kale help balance sodium levels and reduce water retention.
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Bananas: High in potassium, bananas combat bloating by flushing out excess sodium.
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Avocados: Rich in healthy fats and potassium, avocados support digestion and prevent bloating.
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Berries: Blueberries, strawberries, and raspberries are high in antioxidants, which soothe inflammation and improve digestion.
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Fermented Foods: Probiotic-rich foods like yogurt and sauerkraut promote gut health, reducing gas and bloating.
What to Avoid
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Salty Snacks: Excess sodium increases water retention.
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Sugary Drinks: Artificial sweeteners and carbonation can lead to gas and bloating.
Herbs to Reduce Bloating During Periods
Herbal teas are a gentle yet effective way to relieve period bloating. Their plant compounds target the root causes of digestive discomfort and water retention while calming the body.
Top Herbs for Bloating Relief
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Stinging Nettles: A natural diuretic, nettles help flush out excess water, reducing swelling and heaviness.
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Hibiscus: Known for its diuretic and anti-inflammatory effects, hibiscus soothes bloating and supports hormone balance.
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Raspberry Leaf: Often used as a uterine tonic, it also aids digestion and eases bloating.
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Oat Straw: Helps reduce water retention and calms the nervous system to relieve stress-induced bloating.
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Holy Basil (Tulsi): An adaptogen that regulates cortisol, reducing stress-related digestive issues.
This all-natural period support tea combines these herbs into a powerful blend designed to ease bloating and cramps while promoting overall hormonal balance.
Lifestyle Tips to Reduce Period Bloating
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Hydrate
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Staying hydrated helps your body flush out excess sodium. For added benefits, try drinking this anti-cramp herbal infusion, which hydrates and calms bloating.
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Move Gently
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Light yoga or walking improves circulation and aids digestion, helping to reduce bloating naturally.
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Practice Stress Reduction
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High stress levels increase cortisol, worsening bloating. Calming practices like meditation or deep breathing, paired with uterine-calming herbal tea, can ease the burden on your body.
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Eat Smaller Meals
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Avoid overloading your digestive system. Opt for smaller, nutrient-dense meals to prevent bloating.
Make Herbal Infusions a Part of Your Routine
Herbal teas are one of the simplest ways to tackle bloating naturally. Here’s how to incorporate this hormone-balancing tea into your daily life:
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Morning Boost: Start your day with a cup to reduce water retention.
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Post-Meal Relief: Drink after meals to support digestion and ease bloating.
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Evening Calm: Sip before bed to relax your body and improve digestion overnight.
Conclusion: Find Balance Naturally
Bloating during periods doesn’t have to control your cycle. By focusing on nutrient-rich foods, soothing herbal teas, and mindful habits, you can feel lighter, more comfortable, and more in tune with your body.
This therapeutic herbal tea for cycles is here to support you—reducing bloating, easing cramps, and empowering you to embrace every phase of your cycle naturally.
References
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.
