Hi, I’m Anna. If you’ve ever noticed that bloating or cramps feel worse after eating something sugary or processed, you’re not alone. I used to brush off those symptoms, blaming stress or hormones. But when I started experiencing significant digestive discomfort in my late 20s, I knew I had to take a closer look at what I was eating.
It wasn’t easy to admit that many of my favourite snacks—cookies, granola bars, and even “healthy” packaged foods—were part of the problem. I thought I was making smart choices, but my gut was telling me otherwise. Once I made the connection, I started replacing those foods with gut-friendly, natural alternatives, and the results were incredible. I felt lighter, less bloated, and more in tune with my body.
As Co-Founder of The SABI and a Product Developer focused on women’s health, that personal experience deeply influenced my approach to creating products. It’s part of what inspired The Digestive Herbata—a tea designed to ease bloating and support digestion naturally with ingredients that work with your body, not against it.
If you’re tired of feeling bloated and crampy after meals, here’s how sugar and processed foods may be affecting your gut—and how to replace them with nourishing options for lasting relief.
How Sugar and Processed Foods Worsen Gut Health
Processed foods and refined sugars wreak havoc on your digestive system in several ways:
1. They Disrupt the Gut Microbiome
Your gut is home to trillions of bacteria that help digest food and keep your gut lining healthy. Processed foods and sugar feed harmful bacteria, throwing off this balance and reducing the population of good bacteria. This imbalance, called dysbiosis, can lead to:
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Increased gas production.
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Slower digestion.
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Inflammation in the gut lining.
2. They Cause Inflammation
Refined sugars and processed ingredients trigger inflammation throughout the body, including the gut. Chronic inflammation makes your digestive system more sensitive, leading to bloating, cramps, and other digestive discomforts.
3. They Lead to Water Retention
High-sodium processed foods cause your body to retain water, contributing to the feeling of puffiness and bloating.
4. They Slow Gut Motility
Processed foods are often low in fibre, which is essential for keeping food moving smoothly through your digestive system. Without enough fibre, digestion slows, leading to constipation, gas, and bloating.
Common Offenders to Watch Out For
While everyone’s triggers are different, these foods are known to worsen bloating and cramps for many people:
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Refined Sugars: Found in desserts, sweetened drinks, and even condiments like ketchup.
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Artificial Sweeteners: Sorbitol and xylitol, often found in sugar-free gum and snacks, can cause gas and bloating.
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Highly Processed Snacks: Chips, crackers, and packaged cookies are full of additives that disrupt digestion.
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White Flour Products: Bread, pasta, and pastries made with refined flour lack fibre and can slow digestion.
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Frozen and Packaged Meals: These are often high in sodium, preservatives, and hidden sugars.
How to Replace Sugar and Processed Foods
The key to reducing bloating and cramps is focusing on whole, natural foods that nourish your gut and reduce inflammation. Here are some swaps to consider:
1. Choose Natural Sweeteners
Refined sugars can be replaced with more gut-friendly options in moderation.
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Try This Instead:
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Honey or maple syrup for tea or baking.
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Fresh fruit to satisfy your sweet tooth.
2. Add High-Fibre Foods
Whole foods rich in fibre support gut motility and feed the good bacteria in your gut.
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Great Sources:
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Oats, lentils, quinoa, and brown rice.
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Fruits like apples and pears (with the skin).
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Vegetables like broccoli, carrots, and leafy greens.
3. Include Healthy Fats
Healthy fats reduce inflammation and support a balanced gut microbiome.
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Best Options: Avocado, olive oil, nuts, and seeds.
4. Prioritise Probiotic and Prebiotic Foods
Probiotics introduce beneficial bacteria to your gut, while prebiotics feed the good bacteria already there.
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Probiotics: Yogurt, kefir, sauerkraut, and kimchi.
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Prebiotics: Garlic, onions, bananas, and asparagus.
5. Sip on Herbal Teas
Replacing sugary drinks with herbal teas provides both hydration and digestive support. The Digestive Herbata is packed with herbs that counteract the effects of processed foods:
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Cinnamon and Cardamom: Support digestion and prevent gas buildup.
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Holy Basil: Reduces inflammation caused by stress or processed foods.
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Nettles: Help flush out excess water and sodium.
Tips for Making the Transition
Changing your diet doesn’t have to feel overwhelming. Start with small, manageable steps:
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Focus on One Meal: Swap processed snacks for fresh fruit or nuts, or replace sugary breakfast cereals with oats or whole-grain toast.
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Prepare Ahead: Batch-cook simple meals using whole ingredients to avoid relying on processed options.
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Add, Don’t Subtract: Focus on adding more gut-friendly foods to your diet rather than obsessing over restrictions.
How The Digestive Herbata Complements Gut Health
As I worked to improve my gut health, I wanted something simple and natural that could support my digestion during the transition. That’s why Hilary and I created The Digestive Herbata—a blend of calming, anti-inflammatory herbs that soothe bloating and cramps naturally.
Whether you’re flushing out processed foods or simply looking for a way to support your gut, this tea is an easy addition to your daily routine.
Feel Better From the Inside Out
Bloating and cramps don’t have to be a constant struggle. By understanding how sugar and processed foods affect your gut and replacing them with nourishing, whole ingredients, you can feel lighter, more comfortable, and more energised.
Start small: brew a cup of The Digestive Herbata, add some fibre-rich foods to your plate, and notice how your body responds. Over time, these small shifts can lead to big changes in how you feel—inside and out.
References
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"The Role of Sugar in Gut Dysbiosis" - Journal of Nutritional Biochemistry
https://www.jnutbio.com/ -
"Processed Foods and Inflammation: A Review" - Current Opinion in Clinical Nutrition
https://journals.lww.com/ -
"Herbal Teas for Digestive Support" - Complementary Therapies in Medicine
https://www.sciencedirect.com/science/journal/09652299 -
"Gut Microbiota and Dietary Sugars" - Advances in Nutrition
https://academic.oup.com/advances
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.
