Hi, I’m Hilary. I know all too well the helplessness that comes with period pain—and the quiet devastation of fertility struggles. For years, I lived with the physical and emotional toll of endometriosis, enduring cycles that felt unbearable and a lingering fear that I might never have children. Doctors told me that surgery or long-term hormonal treatments were my only options, but deep down, I believed there had to be another way.
That’s when I turned to nutrition. At first, it was just an experiment—introducing nutrient-dense foods like grass-fed organ meats and leafy greens, eliminating processed sugar, and focusing on real, whole foods to support my hormones. To my astonishment, the pain began to ease. My cycles became more regular, my body felt stronger, and over time, I felt like I was healing from the inside out. Eventually, I conceived naturally—an experience that has shaped everything I do today.
As Co-Founder of The SABI, Holistic Nutritionist, and Product Developer, my mission is to empower women with the tools and knowledge to take control of their hormonal health. Because when you nurture your body with the right nutrients, you unlock the possibility for relief, balance, and healing—no matter where you are on your journey.
The Science Behind Nutrition and Hormonal Health
Your body relies on specific nutrients to produce and regulate hormones like oestrogen and progesterone. When your diet is lacking, hormonal imbalances can develop, triggering symptoms like severe cramps and bloating during periods. On the other hand, nourishing your body with the right foods can help restore balance, ease period pain, and reduce uncomfortable symptoms like water retention.
By focusing on nutrient-dense, whole foods, you’re giving your body the building blocks it needs to thrive. Let’s explore how key nutrients can serve as a natural remedy for period pain and bloating.
Key Nutrients to Reduce Period Pain and Bloating
-
Magnesium: A Natural Muscle Relaxer
-
How it helps: Magnesium is vital for relaxing the muscles in your uterus, reducing the intensity of cramps. It also helps regulate cortisol, lowering stress levels that can worsen bloating during periods.
-
Best sources: Dark leafy greens (spinach, kale), almonds, pumpkin seeds, and avocados.
-
Therapeutic dosage: Aim for 310–400 mg daily, which can be achieved through food or supplements.
-
Iron: Rebuilding Strength During Your Period
-
How it helps: Heavy bleeding during menstruation can deplete iron levels, leaving you feeling fatigued and worsening period pain. Grass-fed organ meats, like liver, are an excellent source of heme iron, which is easily absorbed by the body.
-
Best sources: Grass-fed organ meats, spinach, lentils, and fortified cereals.
-
Therapeutic dosage: Women aged 19–50 need about 18 mg of iron daily, increasing during menstruation.
-
Omega-3 Fatty Acids: Inflammation Fighters
-
How it helps: Omega-3s lower prostaglandin levels, the compounds responsible for uterine contractions and inflammation. This helps reduce both cramping and bloating during periods.
-
Best sources: Wild-caught salmon, walnuts, chia seeds, and flaxseeds.
-
Therapeutic dosage: 1,000–2,000 mg of EPA and DHA combined daily.
-
Zinc: The Hormonal Helper
-
How it helps: Zinc plays a crucial role in hormone production and reduces inflammation linked to cramps. It can also support better digestion, reducing bloating during periods.
-
Best sources: Pumpkin seeds, chickpeas, oysters, and cashews.
-
Therapeutic dosage: 8–11 mg daily.
-
Antioxidants: Fighting Oxidative Stress
-
How they help: Antioxidants neutralise free radicals that can worsen inflammation and pain. Hibiscus, found in The Gentle Period Blend, is a particularly potent source of antioxidants.
-
Best sources: Berries, hibiscus tea, and dark chocolate (70% cacao or higher).
How to Reduce Bloating During Periods With Nutrition
Bloating during periods is often caused by fluid retention and digestive sluggishness. Here’s how to fight it naturally:
-
Stay Hydrated: Counterintuitively, drinking more water reduces bloating by flushing excess sodium from your system. Herbal teas like this anti-bloating infusion with stinging nettles can help detoxify your body.
-
Balance Sodium and Potassium: Avoid salty snacks and increase potassium-rich foods like bananas and sweet potatoes to balance your electrolytes.
-
Support Gut Health: Probiotic foods like yogurt and fermented vegetables improve digestion and reduce bloating during periods.
A Holistic Approach to Period Pain Relief
Nutrition isn’t just a band-aid for menstrual symptoms—it’s a foundation for long-term hormonal health. By incorporating nutrient-dense foods into your diet, you can find a sustainable, natural remedy for period pain and bloating. Pairing these efforts with herbal support, like The Gentle Period Blend, can amplify your results, easing discomfort while replenishing your body with vital nutrients.
Empower Your Cycle With Nutrition
Your body is not your enemy—it’s your partner. With the right nutrition, you can reduce bloating during periods, ease cramps, and restore balance to your hormones. At The SABI, we believe in empowering women to reclaim their cycles with simple, effective solutions rooted in science and nature.
Whether it’s through nutrient-dense meals or a soothing cup of hormone-supporting tea, your journey to a healthier, pain-free cycle starts today.
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.
