By Hilary Metcalfe

For over 15 years, I lived with undiagnosed endometriosis, and bloating was one of the symptoms that dominated my life. Some days my belly felt painfully tight; other days it was the heaviness, the pressure, or that unmistakable sense that my digestion had simply… stopped.

Back then, I didn’t have language for what was happening, I was told everything from “IBS” to “stress” to “normal women’s issues.” But deep down, I knew something wasn’t right.

It wasn’t until I turned to herbs, long before I had a diagnosis, that I experienced my first real sense of relief. Nettles, hibiscus, fennel, raspberry leaf, they helped soothe the inflammation, sluggish digestion, and fluid retention that made my symptoms so uncomfortable. 

I created The Gentle Period Blend because I didn’t want women to have to piece this support together the way I did, trialling herbs one by one, without guidance, consistency, or a sense of safety. I wanted a single, thoughtfully balanced and clinically backed infusion that supported bloating, cramping, flow, and that heavy, congested feeling so many of us are told to simply live with.

Over time, those same herbs helped soften my cycles — my flow became more predictable, my periods less drawn out, the cramping gentler, and the bloating no longer the defining feature of my month. That experience became the foundation for what we now create at The SABI.

If bloating is part of your monthly pattern, whether from PMS, postpartum shifts, stress, or an underlying condition like mine, these herbs can offer the same gentle support they once offered me.

Let me walk you through them.

Xx,

Hil, Co-founder of The SABI 

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 supporting the hormonal fluctuations that make bloating worse.

What’s Really Causing Your Period Bloating

Hormonal Triggers

• Oestrogen ↑ → water retention

• Progesterone swings → slowed digestion

• PMS inflammation → increased gut sensitivity

Digestive Triggers

• Sluggish motility

• Gas retention

• Constipation or irregular stools

Lifestyle Triggers

• High cortisol (stress)

• Low hydration

• Poor sleep

• High-salt or ultra-processed foods

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

Pair with mineral-rich foods (pumpkin seeds, leafy greens) during your luteal phase.

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 beautiful 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

Combine with deep belly breathing — it supports the gut–brain connection and reduces tension bloating.

Herb Benefits at a Glance

Why The Gentle Period Blend Is So Effective

The Gentle Period Blend was created because I wanted one infusion that reflected what actually helped me — not just for bloating, but for the full experience of my cycle.

When I began using these herbs consistently, I noticed changes that went beyond digestion. My flow felt steadier and less erratic. My periods shortened slightly instead of dragging on. Cramping softened rather than taking over my whole body. And the bloating — once the loudest symptom — became something I could finally manage.

I didn’t want a “quick fix” tea. I wanted something supportive, nourishing, and realistic — something that worked with the body over time:

Whole-Cycle Support
Each herb is chosen not just to ease bloating, but to support circulation, digestion, and the subtle hormonal shifts that influence how we experience our period.

Gentle, Meaningful Dosages
This isn’t a token sprinkle of herbs. Each cup delivers a thoughtfully balanced infusion designed to be used consistently and felt gradually.

More Than Bloat Relief
While bloating is often the most uncomfortable symptom, this blend also supports cramping, flow quality, and that heavy, congested feeling many women experience before and during their period.

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.

Functional Nutrition Pairings:

• Magnesium-rich foods (cashews, cacao, spinach)

• Fibre-forward meals to support motility

• Gentle movement: walking, stretching, hip-opening poses

• Balanced salt intake during PMS

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 infusion is here to help you reduce bloating, soothe cramps, and feel your best every month.

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. Herbs for Menstrual Health in Traditional Medicine

2. Stinging Nettles and Water Retention

3. Hibiscus for Anti-Inflammatory Support

4. Fennel and Digestive Health

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.