By Hilary Metcalfe

Gas, bloating, sluggish digestion, we tend to blame the usual suspects: too much pasta, not enough chewing, that second oat latte. But for many women, bloat isn’t just about food. It’s about hormones too.

Oestrogen and progesterone directly impact digestion, gut motility, and inflammation. That tight, puffy feeling before your period? The post-meal heaviness mid-cycle? I've been there, thanks to years of managing adenomyosis and the hormonal chaos it brings.

What helped wasn’t cutting carbs or over-supplementing. It was coming back to what’s worked for women for centuries: herbs. 

In this guide, I’ll walk you through the best herbs for digestive comfort, how to use the The Digestive infusion for de-bloating and which herbs work with your body for a belly soothing ritual you can stick to.

Xx,
Hilary
Co-founder of The SABI – A wellness brand built from the inside out.

Key Takeaways

• Hormonal shifts like rising progesterone and fluctuating oestrogen can directly affect digestion, making bloating more than just a “food” issue.

• Herbs and essential oils can help restore balance — relaxing digestive muscles, reducing inflammation, and easing stress that fuels gut discomfort.

• Rituals matter: pairing herbal infusions with mindful relaxation can retrain your gut-brain axis to calm, naturally.
  
  

How Essential Oils Help Relieve Bloating

Essential oils contain concentrated plant compounds that work with your body to address the root causes of bloating. Beyond their aroma, these volatile oils interact with the nervous and digestive systems, influencing the gut-brain axis that governs everything from motility to stress responses.

Here’s how they help:

1. Relaxing Digestive Muscles
   Many essential oils, like peppermint and ginger, have antispasmodic properties that relax the smooth muscles of the digestive tract, helping to ease cramping and discomfort.

2. Reducing Gas and Improving Motility
   Certain oils stimulate peristalsis — the wave-like movements that push food through the intestines — reducing the buildup of gas and the feeling of heaviness.

3. Calming Inflammation
   Oils with anti-inflammatory compounds, such as chamomile and ginger, soothe the gut lining, reducing irritation linked to hormonal or stress-induced bloating.

4. Supporting Stress Relief
   Because stress hormones like cortisol directly affect digestion, aromatherapy can help reset your parasympathetic (“rest and digest”) response, easing tension that often manifests in the gut.

Fun fact: The gut has over 100 million neurons, earning it the nickname “the second brain.” When you calm the mind, you literally help your digestive system think more clearly too.

The Best Essential Oils for Bloating Relief

Here are the top oils I recommend for soothing bloating and improving digestion — all easy to incorporate into daily rituals.

1. Peppermint Oil

Peppermint oil is one of the most researched natural remedies for digestive discomfort. Its active compound, menthol, relaxes intestinal muscles and reduces gas formation.
How to Use:

• Add a drop to a carrier oil (like coconut or almond oil) and massage it onto your abdomen in a clockwise motion.

• Inhale peppermint oil through a diffuser to ease nausea or tension.

2. Ginger Oil

Ginger is a powerful digestive aid that reduces inflammation, stimulates enzyme secretion, and relieves nausea — all essential for hormonal bloat.
How to Use:

• Dilute a few drops with a carrier oil and apply to your stomach for quick relief.

• Add 1–2 drops to a bowl of steaming water, cover your head with a towel, and inhale deeply.

3. Fennel Oil

Fennel oil is known for its ability to reduce gas and improve gut motility. It’s especially helpful for the slower digestion often experienced in the luteal phase of the cycle.
How to Use:

• Mix with a carrier oil and gently massage onto your abdomen after meals.

• Add a few drops to a diffuser for a calming, digestive-supporting atmosphere.

4. Chamomile Oil

Chamomile’s anti-inflammatory and calming properties make it ideal for easing both digestive discomfort and cortisol-driven bloating.
How to Use:

• Combine with a carrier oil and massage onto your stomach to reduce cramping.

• Add a few drops to a warm bath to relax both body and mind.

5. Lemon Oil

Lemon oil helps stimulate liver detoxification and improve bile flow — crucial for fat digestion and reducing heaviness after meals.
How to Use:

• Add 1–2 drops to a diffuser to promote digestion and refresh your space.

• Dilute with a carrier oil and apply topically to your stomach for gentle relief.

Study spotlight: A 2020 Phytomedicine review found peppermint oil can relax intestinal muscles by up to 25% within minutes, improving symptoms of bloating and abdominal pain.

How to Safely Use Essential Oils

Essential oils are highly concentrated and should always be handled with care:

• Always dilute with a carrier oil before applying to skin (1–2 drops per teaspoon).

• Patch test for sensitivity before wider use.

• Avoid ingestion unless guided by a qualified practitioner.

• Choose purity: 100% pure, therapeutic-grade oils ensure safety and effectiveness.
  
  

Pairing Essential Oils with Herbal Remedies

For even better results, pair essential oils with herbal remedies that support digestion from within. After massaging peppermint or fennel oil onto your stomach, sip on a warm cup of The Digestive Herbata.

This blend is packed with gut-soothing herbs like:

Together, these botanicals form a functional system for digestive harmony — addressing the hormonal, inflammatory, and nervous-system layers of bloating.

Creating a Digestive Comfort Routine

Building consistency is key. Here’s a simple evening ritual to bring everything together:

1. After Dinner: Gently massage fennel or peppermint oil (always diluted) onto your abdomen to support digestion.

2. Unwind: Diffuse chamomile or lemon oil in your living space to promote relaxation and signal to your body it’s time to rest.

3. Prepare an Infusion: Brew a cup of The Digestive Infusion and sip slowly while practising deep breathing or journaling.

This combination — touch, aroma, warmth — activates the parasympathetic nervous system, shifting the body from stress to digestion mode.

Listen to Your Body

Essential oils and herbs are gentle yet powerful tools. The more you tune in to your body’s signals, the easier it becomes to respond with care. Experiment with different oils and infusions, track how your body reacts throughout your cycle, and notice patterns: your body’s cues are your data.

Pair these aromatic remedies with other gut-friendly habits — staying hydrated, eating mindfully, getting enough rest — and you’ll support not only your digestion but also your hormonal balance and emotional equilibrium.

Your body is always communicating what it needs. With the right tools and a mindful routine, you can respond with intention and create lasting digestive comfort from the inside out.

Want to dive deeper? 

The Gut-Brain Connection: How Stress and Anxiety Cause a Bloated Stomach

De-Bloating Grapefruit Celery Tonic

The Best Herbal Teas for Bloating Relief and a Calm Stomach

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. "The Antispasmodic Effects of Peppermint Oil on the Gut" - Phytomedicine Journal
   https://www.sciencedirect.com/

2. "Ginger Oil for Digestive Health: A Clinical Review" - National Library of Medicine
   https://pubmed.ncbi.nlm.nih.gov/

3. "The Role of Fennel Oil in Reducing Gas and Bloating" - Journal of Gastroenterology
   https://www.gastrojournal.org/

4. "Chamomile’s Anti-Inflammatory Properties for Gut Health" - Advances in Therapy
   https://link.springer.com/

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.