Hi, I'm Anna.
Like so many women, I’ve had periods in my life where stomach cramps and bloating felt like an unavoidable part of my day. This became especially clear after my pregnancy, when I was juggling the demands of work, family, and the hormonal shifts that come with postpartum recovery. The stress, combined with fluctuating hormones, made digestive discomfort feel like my new normal.
At first, I reached for quick fixes—anything that promised fast relief. But over time, I realised that lasting comfort doesn’t come from temporary solutions. It comes from consistency. Small, intentional actions—like prioritising hydration, incorporating gut-friendly foods, and finding natural ways to support digestion—made a huge difference in how my body felt.
That personal journey is why I’m so passionate about helping women build daily habits that support long-term gut health. It’s also why Hilary and I created The Digestive Herbata—a simple, soothing blend crafted to nurture your digestive system every day. As a product developer, I wanted to create something that wasn’t just a quick fix but a natural, effective tool women could rely on as part of their daily routine.
If you’re ready to take control of bloating and cramps, here’s a roadmap to creating daily habits that truly support your digestion—rooted in both science and real-life experience.
1. Start Your Morning with Hydration
After a night of fasting, your body craves hydration to jumpstart digestion. Drinking water first thing in the morning helps flush toxins, rehydrate the gut lining, and prepare your digestive system for the day ahead.
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What to Do:
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Start your day with a glass of warm water and a squeeze of lemon to stimulate digestion.
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Avoid starting the morning with caffeine on an empty stomach, as it can irritate the gut.
2. Incorporate High-Fibre Foods Into Every Meal
Fibre is essential for a healthy gut. It keeps your digestive system moving, prevents constipation, and feeds the good bacteria in your microbiome.
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Great Sources of Fibre:
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Vegetables like broccoli, carrots, and spinach.
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Fruits like apples, pears, and berries (with the skin).
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Whole grains like quinoa, oats, and brown rice.
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Quick Tip: Sprinkle flaxseeds or chia seeds onto your meals for an easy fibre boost.
3. Make Time for Movement
Exercise isn’t just good for your muscles—it’s essential for digestion. Gentle movement after meals can help reduce gas, prevent bloating, and support regularity.
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What to Try:
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A 10–15 minute walk after meals to stimulate gut motility.
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Yoga poses like Seated Twists, Knees-to-Chest, or Cat-Cow to ease cramping.
4. Sip on Digestive-Supporting Herbal Teas
Herbal teas are a cornerstone of gut health, offering hydration and targeted digestive benefits. The Digestive Herbata was crafted specifically to support long-term digestion:
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Cinnamon and Cardamom: Stimulate digestive enzymes and prevent gas buildup.
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Holy Basil: Lowers cortisol and reduces stress-related bloating.
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Stinging Nettles: Acts as a natural diuretic to relieve water retention.
Enjoying a cup daily, especially after meals, can help keep bloating and cramps at bay.
5. Manage Stress to Protect Your Gut
The gut-brain connection is real—stress and anxiety can disrupt digestion, slow gut motility, and make you more prone to bloating and cramps. Finding ways to manage stress is crucial for consistent gut health.
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Daily Stress Management Practices:
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Meditation or deep breathing exercises for 5–10 minutes.
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Journaling to process emotions and reduce mental tension.
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Spending time outdoors to reset your mind and body.
6. Balance Your Gut Microbiome
A diverse and balanced gut microbiome is key to long-term digestion and bloating prevention. Probiotics introduce good bacteria, while prebiotics feed those bacteria to help them thrive.
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How to Add Them:
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Probiotic-Rich Foods: Yogurt, kefir, kimchi, sauerkraut.
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Prebiotic-Rich Foods: Garlic, onions, asparagus, bananas.
If you’re not getting enough through food, consider a high-quality probiotic supplement.
7. Avoid Common Triggers
Certain foods and habits are notorious for causing bloating and cramps. While triggers vary from person to person, some common ones include:
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High-FODMAP Foods: Onions, garlic, beans, and certain fruits (like apples and pears).
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Carbonated Drinks: Fizzy beverages can trap excess gas in your digestive system.
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Refined Sugars and Processed Foods: These disrupt the gut microbiome and increase inflammation.
Keeping a food diary can help you identify which specific foods trigger your symptoms.
8. Eat Mindfully
Mindful eating is one of the simplest yet most effective ways to improve digestion. When you eat too quickly or while distracted, you’re more likely to swallow air, overeat, or miss signals from your body that it’s full.
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How to Eat Mindfully:
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Chew each bite thoroughly (20–30 times).
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Put your utensils down between bites.
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Eat without screens or distractions.
9. Prioritise Sleep for Gut Recovery
Your gut does a lot of its healing and maintenance work while you sleep. Poor sleep disrupts the gut microbiome, increases inflammation, and makes digestion less efficient.
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Tips for Better Sleep:
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Create a bedtime routine to signal your body that it’s time to wind down.
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Avoid eating large meals or drinking caffeine 2–3 hours before bed.
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Try a cup of The Digestive Herbata in the evening to relax and support digestion overnight.
10. Build Consistency
The key to preventing bloating and cramps long-term is consistency. No single meal, tea, or stretch will fix digestion overnight—but small, daily actions add up to big results.
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What to Focus On:
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Make hydration, fibre, and movement part of your everyday routine.
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Listen to your body and adjust as needed—your gut will thank you for it.
Why We Created The Digestive Herbata
When Hilary and I developed The Digestive Herbata, we wanted to offer something simple yet powerful for women looking to take control of their digestive health. It’s more than just tea—it’s a daily ritual that supports your gut with every sip.
Take Control of Your Gut Health
Stomach cramps and bloating don’t have to control your day. By making small, intentional changes and building habits that support your gut, you can feel lighter, more comfortable, and more in tune with your body.
Start today: drink a glass of water when you wake up, take a short walk after lunch, or enjoy a calming cup of The Digestive Herbata. Over time, these simple habits will transform the way you feel—inside and out.
References
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"The Role of Fibre in Gut Health" - Nature Reviews Gastroenterology
https://www.nature.com/articles/s41575-019-0157-0 -
"Mindful Eating and Digestion" - Journal of Nutrition and Behavior
https://www.jneb.org/ -
"The Gut-Brain-Sleep Connection" - Advances in Digestive Medicine
https://academic.oup.com/advances -
"Herbal Remedies for Bloating and Cramping Relief" - Complementary Therapies in Medicine
https://www.sciencedirect.com/science/journal/09652299
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.
