Use cautiously if you have conditions like GERD, ulcers, or gallbladder issues. Avoid if you have GERD, active ulcers, gallbladder disease, or a history of kidney stones. Do not use if you are pregnant, breastfeeding, or taking anticoagulants, antacids, or medications affecting stomach acid, unless advised by a healthcare professional.

Bloating isn’t just uncomfortable, it’s a sign your gut needs support. Whether it’s happening after meals, randomly throughout the day, or tied to stress, bloating is your body’s way of saying something’s off. The Bloating Support Protocol works best when paired with smart, gut-friendly lifestyle shifts. Here’s how to start feeling better, fast:

Eat Mindfully to Support Digestion

Stress slows digestion and can trigger bloating. Take 3–5 deep belly breaths before each meal to shift into your parasympathetic “rest-and-digest” state. Sit down, chew slowly, and avoid screens or multitasking while eating. The more mindful you are, the better your body can break down food and absorb nutrients.

Identify and Eliminate Trigger Foods

Certain foods may be harder for you to digest, leading to bloating. Common culprits include gluten, dairy, raw vegetables, and added sugars. To identify triggers:

• Try an Elimination Diet: Work with a dietitian or doctor to systematically remove and reintroduce foods to pinpoint sensitivities.
• Watch for Sugar: Limit high-sugar foods, including processed snacks, sauces, and high-sugar fruits like apples and mangoes, to reduce fermentation in the gut.

Support Your Microbiome

A healthy gut microbiome is key to beating the bloat. Incorporate strategies like:

• Probiotics: Include probiotic-rich foods like yogurt, kefir, or fermented vegetables to promote beneficial bacteria.
• Prebiotics: Eat fiber-rich foods like garlic, onions, and whole grains to nourish gut flora.

Stay Hydrated and Sip Wisely

Water helps keep digestion smooth and prevents constipation—a major contributor to bloating. Aim for 8–10 cups daily, and include herbal teas like peppermint or ginger to naturally soothe the gut.

Make Digestion Easier

Large, heavy meals can overwhelm your gut. Opt for smaller, more frequent meals, and cook your vegetables instead of eating them raw to reduce digestive burden. Lightly steamed or sautéed veggies are often easier to tolerate.

Move to Improve Motility

Movement helps your gut stay regular. A short walk after meals, gentle yoga, or 20–30 minutes of light exercise daily can reduce bloating and support healthy motility.

Get to the Root Cause

If bloating persists, it may be more than just food. Conditions like SIBO, dysbiosis, or enzyme deficiencies can play a role. Functional testing with your provider can help uncover and treat the root issue

By adopting these strategies, you can support a healthier digestive system and minimize bloating in the long term.