If you’ve ever felt trapped in your own body during your period—uncomfortably bloated, swollen, and heavy—you’re not alone. That feeling of tightness in your stomach, the way your clothes suddenly don’t fit right, the discomfort that makes you want to curl up and hide—it’s more than just a symptom. It’s frustrating. It’s exhausting. And sometimes, it feels like no matter what you do, it won’t go away.
For many of us, bloating isn’t just a physical sensation—it’s an emotional one, too. It’s that quiet reminder that our bodies feel out of balance, that something inside is shifting in ways we don’t always understand. And when you don’t feel comfortable in your body, it can be hard to feel like yourself at all.
What’s often overlooked is how hydration and herbs can work in harmony to fight bloating at its core. Period bloating isn’t random—it’s your body responding to hormonal fluctuations, water retention, and inflammation. But here’s the thing: your body isn’t working against you. It’s asking for support. And by understanding what’s happening beneath the surface and giving your body what it needs, you can find lasting relief.
Something as simple as staying hydrated and sipping the right tea—like The Gentle Period Blend—can help soothe bloating, balance your body, and bring a sense of lightness and ease back to your cycle.
Let’s dive into the science behind hydration, the herbs that support your cycle, and how small daily choices can transform the way you experience your period. Because you deserve to feel good in your body—every day of the month.
Why Does Bloating Happen During Periods?
Bloating during your cycle is far more complex than "water weight." It’s the result of a perfect storm of hormonal, digestive, and inflammatory factors.
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Rising Oestrogen and Fluid Retention
As your cycle progresses, oestrogen levels rise. While this hormone plays a crucial role in preparing your body for menstruation, it also triggers fluid retention by affecting sodium levels and kidney function. This is why you may notice swelling in your abdomen, hands, or feet in the days leading up to your period. -
Falling Progesterone and Sluggish Digestion
Progesterone, which peaks before your period, slows down your digestive system. This "relaxing" effect on your gut muscles leads to gas buildup, constipation, and that characteristic bloated feeling. -
Prostaglandins and Inflammation
During your period, your body releases prostaglandins—chemical compounds that trigger uterine contractions. While prostaglandins are necessary for menstruation, excessive levels can cause inflammation that exacerbates bloating and discomfort throughout your body.
How Hydration Fights Period Bloating
It might seem counterintuitive, but drinking more water is one of the most effective ways to reduce bloating. Dehydration causes your body to hold onto every drop of water it can, leading to puffiness and swelling.
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Flushing Out Excess Sodium
Hydration helps your kidneys excrete sodium, which is a key driver of water retention. When your body has enough fluids, it’s less likely to store excess water in your tissues. -
Supporting Digestion
Water keeps your digestive system moving, preventing constipation and gas buildup that can make bloating worse. -
Regulating Hormones
Proper hydration supports liver function, which is crucial for metabolising and eliminating excess oestrogen—a major contributor to period bloating.
How Much Water Do You Really Need?
While the standard recommendation is about 2 litres per day, your needs may increase during your period. Hydrating with herbal teas, like this anti-bloating infusion, adds extra benefits by combining hydration with targeted herbs.
The Healing Power of Diuretic Herbs
Hydration alone is powerful, but pairing it with diuretic herbs can amplify its effects. Diuretic herbs encourage your body to gently release excess water while calming inflammation and supporting digestion.
1. Stinging Nettles
Nettles are one of the most effective natural diuretics, helping your body eliminate stored water and sodium. They’re also packed with magnesium, calcium, and potassium—minerals that prevent cramping and support hormonal balance.
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Why Nettles Work:
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Flush out excess fluids to reduce swelling.
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Provide essential nutrients to counteract fluid loss.
2. Hibiscus
Known for its vibrant colour and tart flavour, hibiscus is a powerful anti-inflammatory herb. Its diuretic properties help reduce water retention, while its antioxidants combat oxidative stress, easing both bloating and inflammation.
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Why Hibiscus Works:
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Encourages gentle water elimination.
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Soothes inflammation, making it perfect for sensitive digestion.
3. Fennel
Fennel is a superstar herb for bloating relief. Its active compounds relax the muscles of the gastrointestinal tract, preventing gas buildup and easing digestive discomfort.
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Why Fennel Works:
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Improves digestion, reducing gas and bloating.
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Acts as a mild diuretic to relieve water retention.
4. Raspberry Leaf
Raspberry leaf is often celebrated for its uterine-supporting properties, but it’s also excellent for digestion. It helps tone the digestive tract, reducing bloating and water retention while calming inflammation.
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Why Raspberry Leaf Works:
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Supports healthy digestion during your period.
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Reduces water retention and inflammation.
5. Oat Straw
Oat straw is a calming herb that reduces cortisol levels, helping to ease stress-related bloating. It also supports hydration by improving water absorption in your body.
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Why Oat Straw Works:
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Alleviates stress-induced digestive discomfort.
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Promotes hydration while soothing bloating.
Why The Gentle Period Blend Is Your Perfect Partner
The Gentle Period Blend combines all these powerful herbs into one carefully crafted tea.
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Hydration and Diuretic Action: The infusion keeps you hydrated while gently flushing out excess water.
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Nutrient-Rich: Packed with minerals like magnesium and potassium to replenish what your body needs.
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Targeted Relief: Addresses the root causes of bloating—hormonal shifts, inflammation, and digestion.
With therapeutic dosages of each herb, this tea is designed to provide real, lasting relief for bloating during your period.
Tips to Maximise Hydration and Herbal Benefits
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Start Early
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Drink a cup of this hormone-balancing tea in the days leading up to your period to prepare your body.
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Combine with Nutrient-Rich Foods
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Pair hydration with magnesium-rich foods like spinach, almonds, and avocados to support fluid balance.
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Make Tea a Daily Ritual
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Replace sugary drinks with herbal infusions to keep your hydration clean and effective.
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Focus on Gentle Movement
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Activities like yoga or walking help encourage lymphatic drainage and reduce bloating.
Bloating during your period doesn’t have to feel overwhelming. By staying hydrated and embracing the power of diuretic herbs, you can ease discomfort and reconnect with your body. This all-natural period support tea is here to guide you to a lighter, more balanced cycle—one sip at a time.
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.
