Hi, I’m Hilary—Co-Founder of The SABI, Holistic Nutritionist, and Product Developer for Women’s Hormonal Health.
Bloating and stomach cramps are some of the most frustrating signs that your body is out of balance. It’s not just the physical discomfort—it’s how these symptoms linger, turning meals into moments of stress and leaving you feeling disconnected from your own body. For many of us, these sensations aren’t random; they’re deeply tied to what we eat, how we process stress, and how our digestive system responds to hormonal shifts.
I’ve been there. After years of battling painful bloating linked to hormonal fluctuations—especially during my struggle with endometriosis—I started to see food as more than just fuel. Meals that once felt harmless suddenly left me feeling heavy, distended, and out of sync with myself. It was a wake-up call to listen to my body more closely and to understand which foods were helping—or quietly hurting—my digestion.
That personal journey led me to study holistic nutrition and inspired my work in product development at The SABI. It’s also what motivated me to create The Digestive Herbata—a blend crafted with soothing herbs like vervain, cinnamon, and holy basil, designed to support digestion gently and naturally.
If bloating and cramps feel like a constant in your life, your gut might be asking for a reset. Understanding the foods that trigger discomfort is the first step toward lasting relief. With simple, supportive habits like mindful eating and herbal remedies, you can ease that discomfort and start feeling lighter—naturally.
Why Certain Foods Worsen Bloating and Cramps
When you eat, your digestive system works hard to break down food into nutrients your body can use. But some foods are harder to digest, leading to gas, inflammation, and even cramping as your gut struggles to process them. Hormonal fluctuations, stress, and pre-existing gut issues like IBS can make these effects even worse.
Foods to Avoid (and What to Eat Instead)
Here’s a breakdown of common bloating and cramp triggers—and simple, gut-friendly alternatives to try instead.
1. High-Sodium Foods
Excess salt causes your body to retain water, leading to bloating that feels heavy and tight. Processed snacks, canned soups, and takeaway meals are often packed with hidden sodium.
-
Swap This:
-
Avoid salty chips, canned foods, and pre-packaged sauces.
-
For This:
-
Opt for homemade meals with fresh herbs like basil, parsley, and oregano for flavour without the bloat.
2. Carbonated Drinks
Sodas, sparkling water, and other fizzy drinks trap gas in your digestive system, which can intensify bloating and discomfort.
-
Swap This:
-
Skip sodas, beer, and sparkling beverages.
-
For This:
-
Stay hydrated with still water or herbal teas like The Digestive Herbata. It combines nettles and moringa to gently flush out excess water and ease bloating.
3. Dairy Products
Many people are lactose intolerant without realising it. Dairy products like milk, cheese, and ice cream can be difficult to digest, causing gas and cramping.
-
Swap This:
-
Avoid cow’s milk and traditional dairy.
-
For This:
-
Try lactose-free options, almond milk, or coconut yogurt for creaminess without the discomfort.
4. Cruciferous Vegetables
While incredibly nutritious, vegetables like broccoli, cauliflower, and cabbage are high in raffinose, a type of sugar that ferments in the gut, causing gas and bloating.
-
Swap This:
-
Eat cruciferous veggies in smaller portions, especially raw.
-
For This:
-
Opt for cooked alternatives like spinach, zucchini, or carrots, which are easier to digest.
5. Artificial Sweeteners
Sugar substitutes like sorbitol, xylitol, and aspartame are common in sugar-free gums, candies, and drinks. These sweeteners aren’t fully absorbed in the gut, leading to fermentation and gas buildup.
-
Swap This:
-
Avoid sugar-free products with artificial sweeteners.
-
For This:
-
Choose natural sweeteners like honey or maple syrup in moderation.
6. Fried and Fatty Foods
Greasy foods like chips, fried chicken, or doughnuts slow down digestion, leaving food to sit longer in your stomach and increasing the risk of bloating and cramps.
-
Swap This:
-
Cut back on fried or oily foods.
-
For This:
-
Bake, grill, or steam your meals, and include healthy fats like avocado or olive oil in moderation.
7. Legumes and Beans
Beans, lentils, and chickpeas are high in fibre and oligosaccharides, compounds that can ferment in the gut, creating gas and bloating.
-
Swap This:
-
Soak beans overnight or cook them thoroughly to reduce their gas-causing properties.
-
For This:
-
Try split lentils or mung beans, which are easier to digest, or pair legumes with gut-calming herbs like fennel and cinnamon from The Digestive Herbata.
Additional Tips for Managing Bloating and Cramps
Avoiding trigger foods is one part of the solution, but supporting your gut with intentional habits can help you find even greater relief.
1. Hydrate with Herbal Teas
Drinking warm herbal teas throughout the day helps soothe inflammation and ease digestion. Ingredients like vervain and nettles in The Digestive Herbata provide anti-inflammatory and de-bloating benefits.
2. Eat Smaller, Balanced Meals
Large meals can overwhelm your digestive system, especially if you’re prone to bloating. Aim for smaller portions with a mix of protein, fibre, and healthy fats.
3. Move After Eating
Gentle movement like walking or stretching after meals can improve digestion and reduce the likelihood of bloating or cramps.
Listen to Your Body
Bloating and cramps are your body’s way of telling you that something needs adjusting—whether it’s your diet, stress levels, or digestion. By avoiding common trigger foods and focusing on gut-friendly alternatives, you can find relief and feel more in control of your body.
The Digestive Herbata was created to support you in this journey. With its soothing, hormone-supporting ingredients, it’s a natural and gentle way to calm your gut and restore balance.
