Thread by @ChappelDr

You think bloating is normal?

It’s not.

It’s silent gut inflammation.

Here are 11 simple tips to heal your digestion and beat bloating for good: 🧵

1. Eat Fennel Seeds

Chew fennel seeds after meals.

Fennel doesn’t just “freshen breath.”

It relaxes GI muscles and prevents gas accumulation—just like it’s done in Ayurveda for 2,000+ years.

See the 5 best health benefits from fennel seeds:

2. Eat 2 kiwis before your biggest meal

Kiwis contain actinidin—an enzyme that supports protein digestion and gastric emptying.

In small studies, this helped reduce post-meal discomfort in IBS patients.

Works best for those with slow digestion or food intolerance.

3. Take a short walk after eating

Light movement (10–15 min) has been shown to aid digestion by enhancing gut motility.

It may help reduce bloating in some individuals, especially after large meals.

See here how it helps with blood sugar and glucose uptake:

4. Chew 30+ times per bite

It sounds intense—but early digestion starts in the mouth.

More chewing = more salivary enzymes → less undigested food reaching the colon → less fermentation and gas.

5. Try low-FODMAP foods

High-FODMAP carbs ferment in the gut and may trigger bloating—primarily in those with IBS.

Try a short elimination phase under guidance, not as a default for everyone.

6. Try ginger tea in the morning

Ginger may improve gastric emptying and soothe intestinal spasms.

It’s widely used for nausea and digestion—and early evidence suggests it can help reduce bloat in some cases.

Watch to see how to boost your digestion with ginger tea:

7. Try Kefir

Kefir contains diverse probiotic strains and often survives digestion well.

It’s a solid food-based probiotic—but not the only effective option.

Some people respond better to specific capsules based on strain and delivery.

8. Pair papaya or pineapple with heavy meals

These fruits contain enzymes (papain, bromelain) that assist protein breakdown.

This may reduce bloating for those with low stomach acid or sluggish digestion—but it’s not a blanket fix.

9. Add potassium-rich foods

Potassium helps balance sodium levels, which can reduce water retention that mimics bloating.

Foods like avocado, spinach, and bananas support fluid balance—not gas reduction—but still help flatten that feeling.

Here you can watch the 12 top food for potassium:

10. Space out meals

The MMC (migrating motor complex) is a “cleaning wave” between meals.

Frequent grazing may interrupt this process, especially if meals are less than 3 hours apart.

Spacing meals gives your gut time to reset.

11. Get your vitamin D checked

Low vitamin D is linked to higher rates of IBS and gut symptoms—but it’s correlation, not causation.

Supplementation may help in deficient individuals, but it’s not a guaranteed bloating fix.

Bloating can stem from dozens of root causes: food timing, enzyme issues, stress, sensitivities, dysbiosis.

No one-size-fits-all.

But you can reduce it—with the right strategy for your body:

I helped hundreds of patients fix their gut issues.

15 years of experience and high success rates helped busy professionals that appreciate fast and effective results.

See here if it's a good fit for you:

If you’re dealing with:

• Persistent bloating
• Food-related anxiety
• Digestive chaos

DM me “GUT” and I’ll show you how my paid program got these people results.

Follow @ChappelDr for more health insights.

Repost the quote below if you found this helpful.

And comment down below:

What are you struggling with most? 👇

Disclaimer:

This content is for informational purposes only and does not constitute personalized medical advice.

Consult your healthcare provider before making changes to your health regimen.

Sources:

PMID: 35802574
PMID: 35266507
PMID: 21731896
DOI: 10.1080/10408398.2022.2098245