Gut Health and Your Cycle: How to Reduce Bloating During Periods With Probiotics and Herbs

The SABI on 02/07/2025

Today we explore how gut health, probiotics, and hormone-supporting herbs work together to ease period bloating—so you can feel more balanced, every month.

Gut Health and Your Cycle: How to Reduce Bloating During Periods With Probiotics and Herbs

For many women, bloating during periods feels unavoidable. The uncomfortable swelling, sluggish digestion, and heaviness can leave you feeling out of balance—adding yet another challenge to an already difficult time of the month. But what if your gut health is playing a bigger role in these symptoms than you realise?

The gut and hormones are deeply connected, and when digestion is off balance, period bloating can become even more intense. Changes in oestrogen and progesterone levels throughout your cycle slow down digestion, increase water retention, and disrupt the gut microbiome, making bloating, gas, and discomfort far worse. But by supporting your gut with the right probiotics and herbal remedies, you can reduce bloating naturally, improve digestion, and feel lighter throughout your cycle.

Today we explore how gut health, probiotics, and hormone-supporting herbs work together to ease period bloating—so you can feel more balanced, every month.

The Connection Between Gut Health and Hormones

Your gut is often referred to as your "second brain," and for good reason. It’s home to the gut microbiome—a complex ecosystem of bacteria that play a key role in digestion, nutrient absorption, and hormone regulation.

During your menstrual cycle, fluctuations in oestrogen and progesterone can disrupt this delicate balance. Rising oestrogen can slow digestion, leading to gas and bloating, while lower progesterone levels during the luteal phase can trigger water retention.

When your gut microbiome is balanced, it helps regulate these hormonal shifts. But an imbalanced gut—caused by stress, poor diet, or lack of probiotics—can amplify period bloating and digestive discomfort.

Probiotics: The Key to Bloating Relief

Probiotics are live microorganisms that support a healthy gut microbiome. By improving digestion and reducing inflammation, they help combat the root causes of bloating during periods.

How Probiotics Help

Improve Digestion: Probiotics promote efficient breakdown of food, preventing gas and bloating.
Reduce Inflammation: Certain strains of probiotics, like Lactobacillus, help soothe the gut lining and decrease inflammation.
Balance Hormones: A healthy gut supports the breakdown and elimination of excess oestrogen, preventing hormonal imbalances that contribute to bloating.

Foods Rich in Probiotics

Yogurt with live cultures
Kefir
Kimchi and sauerkraut
Miso and tempeh
Probiotic supplements

Herbs to Reduce Bloating During Periods

Herbal teas work synergistically with probiotics to further support digestion and combat bloating. They soothe the gut, reduce inflammation, and help the body eliminate excess water.

Top Herbs for Bloating Relief

Stinging Nettles
A natural diuretic, nettles flush out excess water and reduce swelling. They’re also packed with nutrients like magnesium and iron, which support a healthy gut and cycle.
Hibiscus
Known for its antioxidant properties, hibiscus reduces inflammation and acts as a gentle diuretic to relieve bloating.
Fennel
Fennel seeds ease digestive discomfort by relaxing the muscles in your gastrointestinal tract, helping to reduce gas and bloating.
Raspberry Leaf
Often used to tone the uterus, raspberry leaf also promotes healthy digestion and reduces water retention during your period.
Oat Straw
Calms the nervous system and relieves stress-related bloating while supporting digestion.

This hormone-balancing tea, which combines nettles, hibiscus, fennel, and raspberry leaf, is designed to target both digestive distress and bloating during periods.

How to Reduce Bloating During Periods With Probiotics and Herbs

To maximise the benefits of probiotics and herbs, try incorporating them into your daily routine.

Start with Breakfast

Pair probiotic-rich yogurt with fresh berries and chia seeds for a gut-friendly start to your day. Sip on this bloat-reducing herbal infusion to support digestion.

Add Fermented Foods to Meals

Include kimchi, sauerkraut, or miso in your lunch or dinner to give your gut a probiotic boost.

Make Tea a Ritual

Brew this anti-bloating tea after meals to prevent bloating and aid digestion.

Stay Hydrated

Herbal teas and water work together to flush out excess sodium and reduce water retention.

Prioritise Stress Management

High stress disrupts the gut and worsens bloating. Pair mindfulness practices like yoga with a calming cup of tea to reduce cortisol levels.

A Natural Approach to Bloating Relief

Your gut health plays a critical role in how your body feels during your cycle. By supporting your microbiome with probiotics and herbs, you can reduce bloating during periods and feel more in tune with your body.

This all-natural period support tea combines the best herbal remedies for bloating relief, offering you an easy, effective way to care for your digestion and hormones naturally.