Hi, I’m Hilary.
If you’ve ever felt that bloating is worse at certain times of the month, you’re not imagining it. Hormonal changes throughout your menstrual cycle have a profound impact on digestion, water retention, and inflammation—all of which can lead to that familiar, uncomfortable feeling of a swollen, tender stomach.
As someone who spent years struggling with cyclical bloating, I know how frustrating it can be to feel at odds with your body. There were days when it felt like no matter what I ate or how healthy my habits were, the bloating would still creep in, making me feel uncomfortable in my own skin. The turning point for me came when I started to understand how my hormones were influencing these symptoms. It wasn’t just about food or stress—it was about the natural shifts happening in my body each month.
With that awareness, I began incorporating specific foods, herbs, and daily habits to support my body through these hormonal fluctuations. As Co-Founder of The SABI and a Product Developer focused on women’s hormonal health, this personal journey inspired me to create products that genuinely address these issues. One of the simplest, most effective tools that became part of my routine is The Digestive Herbata—crafted to ease bloating naturally with hormone-supporting ingredients like cinnamon, holy basil, and nettles.
In this guide, we’ll dive into the hormonal causes of bloating and share actionable strategies for finding relief—so you can feel more in tune with your body, no matter the time of the month.
How Hormones Affect Bloating
Your hormones are deeply intertwined with your digestive system. When they fluctuate, they can disrupt your gut and cause water retention, gas, and cramping.
1. Oestrogen and Water Retention
During the first half of your cycle (the follicular phase), oestrogen levels rise steadily to prepare for ovulation. While oestrogen plays a vital role in your reproductive health, elevated levels can lead to water retention, making you feel puffy and bloated.
2. Progesterone and Digestive Sluggishness
After ovulation, progesterone levels increase during the luteal phase. This hormone relaxes the smooth muscles in your body, including those in your digestive tract, which slows gut motility. As a result, food moves more slowly through your system, leading to gas, constipation, and bloating.
3. Cortisol and Stress-Induced Bloating
When you’re stressed, your body produces cortisol, which disrupts digestion by diverting energy away from your gut. High cortisol levels can also increase inflammation, making your bloating more severe.
4. Insulin and Sugar Sensitivity
Hormonal fluctuations can temporarily affect how your body processes sugar, leading to spikes and crashes in blood sugar levels. This can increase cravings for sugary or processed foods that often worsen bloating.
How to Ease Hormonal Bloating Naturally
Understanding the hormonal root of bloating empowers you to take targeted actions. Here are some practical, natural strategies to support your body during each phase of your cycle:
1. Sip on Hormone-Balancing Herbal Teas
Herbs are a gentle yet powerful way to support hormonal health and ease bloating. The Digestive Herbata combines ingredients that target hormonal bloating:
-
Cinnamon: Improves blood sugar regulation, reducing sugar-driven bloating.
-
Holy Basil: Lowers cortisol levels, easing stress-related digestive discomfort.
-
Stinging Nettles: A natural diuretic that reduces water retention and inflammation.
Drinking a cup during your luteal phase or any time you feel bloated can provide immediate relief.
2. Eat Magnesium-Rich Foods
Magnesium is a key nutrient for managing hormonal bloating, as it helps relax muscles, regulate digestion, and balance hormones.
-
Sources to Include: Spinach, pumpkin seeds, almonds, dark chocolate, and avocado.
3. Support Gut Health with Probiotics and Prebiotics
A healthy gut microbiome can mitigate the effects of hormonal fluctuations. Probiotics introduce beneficial bacteria, while prebiotics feed those bacteria to keep your gut balanced.
-
Probiotic Foods: Yogurt with live cultures, sauerkraut, kefir.
-
Prebiotic Foods: Garlic, leeks, bananas, and oats.
4. Prioritise Hydration
Dehydration can worsen water retention and slow digestion, especially during the luteal phase. Drinking plenty of water helps flush out excess sodium and prevent bloating.
-
Hydration Tips:
-
Add slices of cucumber or lemon to your water for extra anti-bloating benefits.
-
Sip on this diuretic herbal tea, which includes nettles and moringa to gently support fluid balance.
5. Incorporate Gentle Movement
Exercise stimulates digestion and reduces bloating by improving circulation. Gentle activities are particularly helpful when your body feels sluggish during the luteal phase.
-
Recommended Activities:
-
Yoga poses like Cat-Cow, Child’s Pose, and Seated Twist.
-
A 10–15 minute walk after meals to support digestion.
6. Practice Stress Management
Reducing cortisol levels is essential for managing stress-induced bloating. Simple mindfulness techniques can have a profound impact on both your mood and digestion.
-
Quick Practices:
-
Deep breathing exercises (inhale for 4 counts, hold for 4, exhale for 4).
-
Journaling to offload mental tension.
How Herbal Teas Support Hormonal Balance
Herbal teas like The Digestive Herbata are designed to work with your body during hormonal fluctuations, easing bloating and supporting digestion naturally. By combining hormone-supporting herbs like holy basil with digestive aids like cinnamon and cardamom, this tea offers a holistic approach to relief.
Your Body, Balanced
Bloating doesn’t have to be a frustrating mystery. By understanding how hormones impact your digestion and taking proactive steps to support your body, you can reduce discomfort and feel more at ease.
This hormone-friendly tea is here to help, offering a natural solution to bloating while working in harmony with your body. Paired with nourishing foods, movement, and mindfulness, it’s the perfect partner for a more balanced, comfortable cycle.
References
-
"Role of Oestrogen and Progesterone in Digestive Health" - Journal of Gastroenterology
https://www.gastrojournal.org/article/S0016-5085(18)34902-4/fulltext -
"The Impact of Cortisol on Gut Microbiota and Digestion" - Nature Reviews Endocrinology
https://www.nature.com/articles/s41574-019-0212-2 -
"Magnesium for Digestive and Hormonal Support" - National Institutes of Health
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ -
"Herbal Teas for Bloating Relief: A Review of Clinical Evidence" - Complementary Therapies in Medicine
https://www.sciencedirect.com/science/article/abs/pii/S0965229919300837
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.
