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.

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

• Essential oils do not penetrate deeply enough, in meaningful concentrations, to act on intestinal smooth muscle or digestive enzymes.

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.

Topical essential oils do not directly change gut motility, gas production, or digestion in the intestines. They do not penetrate deeply enough, in meaningful concentrations, to act on intestinal smooth muscle or digestive enzymes.

So if someone claims that rubbing peppermint oil on the belly “relaxes intestinal muscles” in the same way oral peppermint capsules do, that is not physiologically accurate.

However, topical essential oils can help indirectly, through three real mechanisms:

1. Neurological / nervous system effects

Many digestive symptoms (bloating, cramping, nausea) are brain–gut mediated, especially when stress, hormones, or the autonomic nervous system are involved.

Certain scents (peppermint, chamomile, lavender) can:

- Activate the parasympathetic nervous system

- Reduce perceived pain or discomfort

- Lower stress-related gut tension

This is sensory–neurological, not digestive chemistry, and it's particularly relevant postpartum, in PMS, or during stress-related bloating.

2. Counter-irritant and sensory distraction

Menthol (peppermint) creates a cooling sensation that can:

- Reduce the perception of pain

- Alter how the brain interprets abdominal discomfort

This is similar to how a hot water bottle helps cramps — comfort ≠ cure, but comfort still matters.

3. Ritual + touch

Gentle clockwise abdominal massage:

- Stimulates the vagus nerve

- Encourages relaxation

- May support bowel movement reflexes indirectly

The oil is often secondary to the touch + slowing down.

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 supports for perceived bloating and cramping. Its active compound, menthol, has been shown to relax intestinal smooth muscle and reduce abdominal discomfort when taken in enteric-coated capsule form.

When used topically or aromatically, peppermint doesn’t act directly on the gut itself, but it can still be helpful. The cooling sensation and scent interact with the nervous system, which may ease the perception of bloating, tension, or nausea.

How to use

• Dilute 1 drop in a carrier oil (such as coconut or almond oil) and massage the abdomen gently in a clockwise motion.

• Diffuse or inhale to help relieve nausea or abdominal tension.

2. Ginger Oil

Ginger is widely recognised for its role in easing nausea and digestive discomfort, with the strongest evidence coming from oral forms such as tea, food, or supplements. In aromatic form, ginger oil may still help reduce nausea and support a sense of warmth and comfort.

Applied topically, ginger oil works more through sensory and warming effects rather than stimulating digestion itself.

How to use

• Dilute with a carrier oil and apply to the abdomen for soothing warmth.

• Add 1–2 drops to a bowl of steaming water and inhale gently.

3. Fennel Oil

Fennel has a long history of traditional use for gas and digestive discomfort, particularly when consumed as a tea or infusion. In topical or aromatic use, fennel oil tends to function more as a calming ritual than a direct digestive aid.

That said, its gentle, soothing scent can feel supportive during periods of slower digestion, such as the luteal phase of the cycle.

How to use

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

• Diffuse to create a calm, digestive-friendly atmosphere.

4. Chamomile Oil

Chamomile is best known for its nervous-system calming properties. When bloating is linked to stress, tension, or elevated cortisol, chamomile can be especially supportive by helping the body shift into a more relaxed state.

Rather than acting directly on digestion, chamomile works indirectly by easing the stress patterns that often worsen gut discomfort.

How to use

• Dilute with a carrier oil and massage onto the abdomen to ease tension or cramping.

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

5. Lemon Oil

Lemon oil is bright, refreshing, and often helpful for appetite and mild nausea. Aromatically, it can lift heaviness after meals and support a sense of freshness and clarity.

Topical use requires care, as lemon oil is phototoxic if not properly diluted and followed by sun avoidance.

How to use

• Diffuse to refresh your space and gently support digestion.

• If using topically, dilute well and avoid sun exposure.

The Hormonal & Postpartum Context

During postpartum recovery, the luteal phase, or other hormonal transitions, bloating is often influenced by:

• Progesterone-driven slowing of gut motility

• Nervous-system dysregulation

• Fluid shifts

• Constipation

Topical oils can offer comfort, regulation, and grounding, but they work best alongside foundational support such as warm meals, adequate magnesium, electrolytes, fibre, hydration, and gentle movement.

Study Spotlight

A 2020 review published in Phytomedicine found that enteric-coated peppermint oil capsules can significantly relax intestinal smooth muscle and improve symptoms of bloating and abdominal pain — effects linked to internal rather than topical use.

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 Metcalfe is a Certified Holistic Nutritionist, whole foods chef, and women’s health product developer whose work is grounded in both science and lived experience. Before co-founding The SABI, she worked in sustainability and corporate strategy—experience that now informs the brand’s commitment to ethical sourcing, transparency, and long-term impact. Her own journey through fertility challenges, miscarriage, Adenomyosis fuels her mission to help women reconnect with their cycles, understand their hormones, and feel truly supported in their bodies. At The SABI, Hilary leads product development, formulating OB-GYN-approved rituals and hormone-conscious skincare rooted in nutrition, herbal wisdom, and clinical insight. Originally from Los Angeles and raised in Baja California, she lives in Todos Santos, Mexico, with her husband Kees, rescue dog Flint, and their 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.