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
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:
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.
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:
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.
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.
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:
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.
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.
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:
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.
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.
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:
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:
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.
• 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? 👇
Repost the quote below if you found this helpful.
And comment down below:
What are you struggling with most? 👇
https://twitter.com/1131356004912754688/status/1950520677393731859
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.
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
PMID: 35802574
PMID: 35266507
PMID: 21731896
DOI: 10.1080/10408398.2022.2098245
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