When it comes to bloating and stomach cramps, the problem often starts in the gut. Your digestive system isn’t just a passive processor of food—it’s an active ecosystem where balance is everything. In fact, around 70% of your immune system resides in your gut, highlighting just how integral it is to your overall health. When that balance is disrupted, it can lead to gas, inflammation, and the dreaded bloating that feels impossible to shake.
I’ve experienced this imbalance firsthand. After struggling with recurring bloating during hormonal shifts, I learned how much of a role gut health plays in digestion and overall well-being. It wasn’t until I started prioritising probiotics and prebiotics—gut-friendly nutrients that nurture the microbiome—that I noticed a profound change. Paired with herbal remedies like The Digestive Herbata, which supports digestion with natural ingredients like cinnamon, cardamom, and nettles, this approach transformed how I felt.
If you’re dealing with stomach cramps and bloating, here’s how probiotics and prebiotics can help restore balance, support your gut, and ease discomfort naturally.
The Role of Gut Health in Digestion
Your gut microbiome—home to trillions of bacteria—plays a key role in how your body processes food. A healthy microbiome:
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Aids in breaking down complex carbohydrates and fibres.
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Produces short-chain fatty acids that reduce inflammation in the gut lining.
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Regulates gas production and prevents excessive bloating.
When this delicate ecosystem is disrupted by stress, poor diet, or illness, it can lead to symptoms like gas, cramps, and water retention. Probiotics and prebiotics are tools that restore balance and improve digestive efficiency.
What Are Probiotics?
Probiotics are live microorganisms—often referred to as “good bacteria”—that support a healthy gut microbiome. They help restore bacterial diversity and strengthen the gut lining, which can reduce inflammation and ease bloating.
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Benefits of Probiotics:
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Improve gut motility to prevent constipation.
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Reduce inflammation that causes cramps.
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Balance gut bacteria to prevent gas buildup.
Sources of Probiotics
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Foods: Yogurt with live cultures, kefir, kimchi, sauerkraut, miso.
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Supplements: Choose high-quality probiotics with multiple strains like Lactobacillus and Bifidobacterium.
What Are Prebiotics?
Prebiotics are a type of fibre that feed the beneficial bacteria in your gut, helping them grow and thrive. While probiotics introduce bacteria, prebiotics create the perfect environment for those bacteria to flourish.
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Benefits of Prebiotics:
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Support the production of short-chain fatty acids that soothe the gut.
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Reduce gas by encouraging balanced fermentation in the colon.
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Strengthen the gut barrier, reducing sensitivity to bloating triggers.
Sources of Prebiotics
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Foods: Garlic, onions, bananas, asparagus, leeks, oats.
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Supplements: Look for inulin or fructooligosaccharides (FOS) in prebiotic powders.
Probiotics, Prebiotics, and Hormonal Balance
For women, hormonal changes can directly impact gut health. Rising oestrogen and progesterone during the luteal phase of your cycle slow digestion, which can lead to bloating and constipation. Probiotics and prebiotics can counteract this by improving gut motility and reducing inflammation, making them powerful tools for managing hormonal digestive issues.
How to Combine Gut Support with Herbal Remedies
While probiotics and prebiotics create a solid foundation for gut health, herbal teas like The Digestive Herbata offer targeted relief for immediate symptoms like cramps and bloating.
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Key Ingredients in The Digestive Herbata:
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Cinnamon: Stimulates digestion and reduces gas buildup.
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Cardamom: Soothes inflammation and relieves abdominal cramping.
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Holy Basil: Calms stress, which can disrupt gut bacteria.
Pairing these herbal remedies with probiotics and prebiotics creates a holistic approach to gut health and digestion.
Tips for Incorporating Probiotics and Prebiotics Into Your Routine
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Start Slowly: If you’re new to probiotics or prebiotics, introduce them gradually to avoid initial gas or discomfort.
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Prioritise Diversity: Include a variety of probiotic strains and prebiotic-rich foods in your diet.
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Pair With a Digestive Tea: Sip on this soothing herbal blend after meals to ease bloating while your gut adjusts.
A Gut-Healthy Path to Relief
Bloating and cramps don’t have to disrupt your life. By nourishing your gut with probiotics, prebiotics, and herbal support, you can reduce discomfort, improve digestion, and feel lighter and more balanced.
The Digestive Herbata is a natural way to complement your gut health routine, offering calming, digestive-supporting herbs in every sip. Together, these tools create a foundation for lasting relief—starting from the inside out.
References
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"The Role of Probiotics in the Management of Gastrointestinal Disorders" - National Library of Medicine
https://pubmed.ncbi.nlm.nih.gov/29972819 -
"Prebiotics and Their Effect on Gut Microbiota" - Frontiers in Microbiology
https://www.frontiersin.org/articles/10.3389/fmicb.2019.00294/full -
"The Gut-Brain Axis: Interactions Between Enteric Microbiota, Central and Enteric Nervous Systems" - National Library of Medicine
https://pubmed.ncbi.nlm.nih.gov/31539044 -
"The Benefits of Cinnamon in Digestive Health" - National Library of Medicine
https://pubmed.ncbi.nlm.nih.gov/30086901
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.
