Herbs That Heal: The Best Natural Teas to Reduce Bloating During Periods

Hi, I’m Anna. I’ll never forget how uncomfortable my periods used to make me feel. It wasn’t just the cramps—it was the bloating, the heaviness, the feeling that my body wasn’t my own. And after the birth of my son, those symptoms only intensified. My cycles felt more unpredictable, my digestion felt sluggish, and bloating became an unavoidable part of my month. I knew I couldn’t keep pushing through—I needed real, lasting relief.

That’s when I turned to herbal teas. What started as a simple cup of nettle tea turned into a deep dive into the healing power of herbs. I discovered how plants like hibiscus, fennel, and raspberry leaf could naturally reduce bloating during periods, support digestion, and bring my body back into balance. And most importantly, I realized that my body wasn’t working against me—it just needed the right support.

That experience shaped so much of what we do at The SABI. Hilary and I created The Gentle Period Blend because we know firsthand how frustrating it is to feel out of sync with your cycle—and how powerful it can be when you finally find a natural solution that works.

Let me share with the herbs that changed my life—and how they can help you feel lighter, more comfortable, and more in tune with your body, too.

Why Periods Cause Bloating

Hormonal shifts during your cycle—especially rising oestrogen and fluctuating progesterone—can lead to water retention and digestive discomfort. Combined with stress or poor gut health, these changes often leave you feeling heavy, swollen, and out of sorts.

Herbal teas offer a natural remedy for period pain and bloating by working holistically. They hydrate your body, flush out excess fluids, and soothe the digestive system—all while addressing the hormonal imbalances that make bloating worse.

The Best Herbs to Reduce Bloating During Periods

1. Stinging Nettles

I like to think of nettles as a powerhouse for period health. Not only do they act as a natural diuretic to reduce bloating, but they’re also packed with magnesium, calcium, and iron to replenish what your body loses during menstruation.

How Nettles Help:

Flush out excess water to relieve bloating.
Replenish key nutrients, leaving you feeling energised.

2. Fennel

Fennel seeds were one of the first herbal remedies I tried, and they made a huge difference. This herb relaxes the muscles of the digestive tract, reducing gas and bloating—perfect for the sluggish digestion many of us experience during our periods.

How Fennel Helps:

Relieves gas and promotes smooth digestion.
Acts as a mild diuretic to reduce water retention.

3. Hibiscus

Hibiscus is more than just a pretty flower—it’s a potent herb for period bloating. Its antioxidant-rich compounds calm inflammation and gently flush out excess fluids, helping you feel lighter.

How Hibiscus Helps:

Reduces water retention naturally.
Combats inflammation, soothing the digestive system.

4. Raspberry Leaf

Raspberry leaf has been called the ultimate women’s herb for a reason. Known for its ability to tone the uterus and reduce cramps, it also supports digestion and eases bloating.

How Raspberry Leaf Helps:

Strengthens uterine muscles to reduce cramping.
Supports healthy digestion, reducing bloating during periods.

5. Oat Straw

Oat straw is my go-to for stress-related bloating. It calms the nervous system, helping to relax your entire body and reduce bloating caused by cortisol spikes.

How Oat Straw Helps:

Relieves stress-induced digestive issues.
Reduces water retention while promoting relaxation.

Why The Gentle Period Blend Is So Effective

The Gentle Period Blend combines all of these powerful herbs into one beautifully balanced infusion. It’s designed to do more than just reduce bloating—it’s a complete support system for your cycle.

Why It Works

Holistic Ingredients: Every herb in the blend is chosen for its unique ability to relieve bloating, calm digestion, and balance hormones.
Therapeutic Dosages: Each cup delivers the nutrients and compounds your body needs to feel better, naturally.
All-in-One Support: While easing bloating, the tea also soothes cramps and supports overall hormonal health.

This tea is a simple yet transformative way to care for your body—one sip at a time.

How to Make Herbal Teas Part of Your Routine

Incorporating herbal teas into your daily life can be an easy, soothing ritual. Here’s how to get started:

Morning Reset: Start your day with this natural cycle-supporting tea to flush out excess fluids and reduce bloating.
Afternoon Support: Brew a cup after lunch to aid digestion and prevent post-meal bloating.
Evening Calm: Sip before bed to relax your body and promote restful sleep.

Embrace the Power of Herbs

Bloating during periods doesn’t have to be part of your routine. With the right herbs—like nettles, fennel, and hibiscus—you can ease discomfort and feel more balanced, naturally.

At The SABI, we believe in the timeless wisdom of herbal remedies, brought to life in The Gentle Period Blend. This all-natural tea is here to help you reduce bloating, soothe cramps, and feel your best every month.

Your body deserves this kind of care—and it’s only a cup away.

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.

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