As the Co-Founders of The SABI and creators of The Digestive Herbata, we’ve heard countless stories from women struggling with stomach cramps and bloating caused by hidden food intolerances. We’ve been there ourselves—frustrated, uncomfortable, and desperate to figure out what was triggering those relentless symptoms.
For Hilary, it all started when she began experiencing severe bloating and cramping out of the blue. “After years of battling endometriosis, I thought I had a pretty good understanding of my body, but this felt different—like my digestion was suddenly working against me. I started keeping a food diary, trying to connect the dots between what I was eating and how I felt. It wasn’t easy, but that process taught me how powerful it is to truly listen to your body’s signals.”
For Anna, the wake-up call came after pregnancy. “Postpartum hormonal shifts left my digestion in chaos. Foods I’d never had issues with suddenly made me feel bloated and crampy. Like Hilary, I had to slow down and really tune into my body, noticing how certain foods—and even stress—were triggering my symptoms.”
That personal journey for both of us inspired the creation of The Digestive Herbata, a soothing tea crafted with herbs like cinnamon, holy basil, and nettles to calm the gut, reduce inflammation, and support digestion naturally. It’s not just a product—it’s part of the toolkit we wished we had when we were navigating these issues ourselves.
If you’re dealing with bloating and cramps that feel like they come out of nowhere, food intolerances could be a hidden culprit. Here’s how to identify and manage them, so you can feel lighter, more comfortable, and more in control of your health.
What Are Food Intolerances?
Unlike food allergies, which trigger an immune response, food intolerances happen when your body has difficulty digesting certain foods. This can lead to a range of symptoms, including:
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Bloating: Caused by gas buildup as undigested food ferments in your gut.
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Stomach cramps: Resulting from inflammation or spasms in your digestive tract.
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Diarrhoea or constipation: Due to disrupted gut motility.
Food intolerances are often harder to pinpoint than allergies, as symptoms can be delayed or vary depending on how much of the food you eat.
Common Culprits of Food Intolerances
Some foods are more likely to trigger intolerances than others. The most common culprits include:
1. Lactose
Found in dairy products like milk, cheese, and ice cream, lactose can cause bloating, gas, and cramps if your body lacks the enzyme lactase, which breaks it down.
2. Gluten
A protein found in wheat, barley, and rye, gluten intolerance (non-celiac) can lead to bloating, cramping, and brain fog.
3. High-FODMAP Foods
FODMAPs are fermentable carbohydrates found in foods like onions, garlic, beans, and certain fruits. These can ferment in your gut, leading to gas and bloating.
4. Sugar Substitutes
Artificial sweeteners like sorbitol and xylitol are difficult for the gut to digest, often causing gas and bloating.
How to Identify Your Triggers
Pinpointing food intolerances requires patience, observation, and sometimes a bit of trial and error. Here’s how to get started:
1. Keep a Food and Symptom Diary
Write down everything you eat and any symptoms you experience afterward. Track patterns over a few weeks—do cramps follow your morning latte? Does bloating appear after a pasta dinner?
2. Try an Elimination Diet
Elimination diets involve removing common trigger foods (like dairy, gluten, and high-FODMAP foods) for a few weeks, then slowly reintroducing them one at a time.
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Tip: Start with one group of foods, such as dairy, and reintroduce it gradually, noting any symptoms that arise.
3. Look for Patterns
If symptoms only appear when you eat certain foods in larger amounts (e.g., cheese), you may have a partial intolerance.
4. Consider Testing
While food sensitivity tests are available, they’re not always reliable. However, working with a healthcare provider or nutritionist can help you identify potential triggers and rule out other conditions like celiac disease.
Managing Food Intolerances Naturally
Once you’ve identified your triggers, managing food intolerances becomes about finding balance and supporting your gut. Here’s what we recommend:
1. Incorporate Gut-Supporting Herbs
Herbal remedies can soothe inflammation, reduce gas, and support digestion. That’s why we created The Digestive Herbata, blending key herbs like:
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Cinnamon: Stimulates digestion and prevents gas buildup.
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Holy Basil: Reduces stress, which can worsen symptoms.
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Nettles: Acts as a natural diuretic to relieve bloating.
Drinking a cup after meals can help ease discomfort caused by accidental exposure to trigger foods.
2. Focus on Whole Foods
Minimise processed foods, which often contain hidden triggers like artificial sweeteners or preservatives. Instead, prioritise simple, nutrient-rich options.
3. Balance Your Gut Microbiome
A healthy microbiome can reduce symptoms of food intolerances. Add probiotics (like yogurt, kefir, or supplements) and prebiotics (like garlic, onions, and bananas) to your diet.
4. Hydrate and Stay Active
Water helps flush out irritants, while gentle movement like walking or yoga can improve digestion and ease cramping.
5. Plan Ahead
Dining out or eating on the go? Be mindful of ingredients in your meals, and keep a soothing remedy like this gut-calming tea on hand for quick relief.
Why We Created The Digestive Herbata
We know firsthand how overwhelming it can feel to manage food intolerances and their symptoms. That’s why we designed The Digestive Herbata—a blend of digestive-supporting herbs that works with your body to ease bloating and cramps naturally. Every ingredient was chosen to help you feel lighter, more comfortable, and more connected to your gut.
Take Control of Your Gut Health
Identifying and managing food intolerances takes time, but it’s worth the effort to feel better in your body. Start small—keep a food diary, sip on a cup of The Digestive Herbata, and begin to notice the patterns your body reveals.
With the right tools, you can reduce bloating, ease cramps, and embrace the comfort of knowing exactly what your body needs.
References
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"Food Intolerances and Digestive Health" - Journal of Gastroenterology
https://www.gastrojournal.org/ -
"Elimination Diets: How They Work and Why" - National Library of Medicine
https://pubmed.ncbi.nlm.nih.gov/ -
"The Digestive Benefits of Herbal Remedies" - Complementary Therapies in Medicine
https://www.sciencedirect.com/science/journal/09652299 -
"Gut Microbiome and Food Intolerances" - Advances in Nutrition
https://academic.oup.com/advances
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.
