Hi, I’m Hilary. I’ve spent years researching and developing products to support hormonal and digestive health, and I know firsthand how common post-meal bloating can be—and just how uncomfortable it makes you feel.
I’ve struggled with this myself, especially while navigating life with endometriosis. I’d eat a meal that seemed perfectly healthy, only to feel uncomfortably bloated within minutes. At first, I blamed the food itself, thinking I just needed to avoid certain ingredients. But over time, I realised it wasn’t just about what I was eating—it was also how I was eating and how my body was responding to stress and hormonal fluctuations. That shift in understanding was a game changer.
This experience inspired part of the journey behind The Digestive Herbata, a soothing herbal blend I helped create to support digestion, ease bloating, and make mealtimes feel less stressful on your body. It’s designed to work with your system, not just mask the symptoms.
If you’re tired of that tight, crampy feeling that hits after eating, here’s what might be causing it—and practical tips to prevent it so you can feel lighter and more at ease.
What Causes Post-Meal Bloating?
Post-meal bloating happens for a variety of reasons, but the most common culprits include:
1. Eating Too Quickly
When you rush through your meals, you’re likely to swallow excess air along with your food. This extra air can get trapped in your digestive system, leading to gas and bloating.
2. Overeating
Eating larger portions than your stomach can comfortably handle puts pressure on your digestive system, slowing down the process and causing bloating.
3. Food Intolerances
Certain foods, like dairy or gluten, can be difficult for your body to break down if you have a sensitivity or intolerance. These undigested particles ferment in your gut, producing gas.
4. High-FODMAP Foods
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates found in foods like onions, garlic, and beans. For some people, these ferment in the gut, causing gas and bloating.
5. Stress During Meals
When you’re stressed, your body prioritises your fight-or-flight response over digestion. This slows down gut motility, making it harder to digest your food properly and leading to bloating.
How to Prevent Post-Meal Bloating
The good news? A few simple changes can make a big difference. Here’s what I recommend:
1. Eat Slowly and Mindfully
Taking your time during meals gives your digestive system a chance to work properly.
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How to Practice Mindful Eating:
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Chew each bite thoroughly (20–30 times if possible).
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Put your fork down between bites to slow your pace.
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Focus on the flavours, textures, and smells of your food.
2. Avoid Overeating
Portion control isn’t about restriction—it’s about giving your body what it can comfortably handle.
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Tip: Start with smaller portions and wait 10–15 minutes before deciding if you want seconds.
3. Sip on Herbal Tea After Meals
Herbal teas are one of the best ways to support digestion after eating. The Digestive Herbata contains herbs specifically chosen to ease bloating and improve digestion:
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Cinnamon and Cardamom: Stimulate digestive enzymes, breaking down food more effectively.
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Stinging Nettles: Reduce water retention and inflammation.
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Holy Basil: Calms stress, which can interfere with digestion.
A warm cup of tea after meals creates a calming ritual that supports both your gut and your mind.
4. Identify and Avoid Trigger Foods
If you suspect certain foods are causing your bloating, keep a food diary to track what you eat and how you feel afterward. Common triggers include dairy, gluten, and high-FODMAP foods like onions and beans.
5. Support Your Gut Microbiome
A healthy gut microbiome plays a critical role in how well your body digests food.
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Add Probiotics: Yogurt, kefir, sauerkraut, and supplements can introduce good bacteria to your gut.
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Include Prebiotics: Foods like garlic, onions, and bananas feed beneficial bacteria.
6. Stay Hydrated (But Skip Water During Meals)
Drinking water is essential for digestion, but too much liquid during meals can dilute stomach acid and slow digestion.
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Tip: Sip water 30 minutes before or after meals instead of during.
7. Reduce Stress Before Eating
Stress has a huge impact on digestion, so finding ways to relax before meals can make all the difference.
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Quick Stress-Relief Practices:
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Take a few deep breaths before starting your meal.
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Create a peaceful mealtime environment by turning off screens and avoiding multitasking.
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Add a stress-reducing ritual, like sipping tea, to your day.
How The Digestive Herbata Supports Post-Meal Comfort
When Hilary and I created The Digestive Herbata, we wanted to provide a simple, effective way to soothe bloating and cramping after meals. Each ingredient was chosen for its ability to:
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Support digestion with herbs like cinnamon and cardamom.
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Calm stress and reduce cortisol with holy basil.
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Ease bloating and water retention with nettles.
It’s not just a tea—it’s a tool to help you feel more at ease in your body after every meal.
Small Steps, Big Relief
Post-meal bloating doesn’t have to disrupt your day. By making simple adjustments to how you eat and supporting your digestion with calming rituals, you can feel lighter and more comfortable after meals.
Start small: take a moment to breathe before eating, chew your food slowly, and brew a cup of The Digestive Herbata after your next meal. Over time, these habits will not only improve digestion but also reconnect you to your body’s natural rhythms.
References
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"The Impact of Eating Speed on Digestion and Satiety" - Journal of Clinical Nutrition
https://academic.oup.com/ajcn -
"Herbal Remedies for Post-Meal Bloating" - Complementary Therapies in Medicine
https://www.sciencedirect.com/science/article/pii/S0965229919300837 -
"The Role of Gut Microbiota in Digestion" - Nature Reviews Gastroenterology
https://www.nature.com/articles/s41575-019-0173-y -
"Stress and Digestive Health: Mechanisms and Remedies" - Journal of Gastroenterology
https://www.gastrojournal.org/
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.
