30/11/2025
Less bloating, better poops 💩 and no need to give up your favourite foods? Yes please!!
If you’re sick of restrictive diets, nervous to eat out, or holding back from travel because of your gut… this one’s for you.
Here are 3 simple (but powerful) strategies I use + share with clients to help calm their gut, reduce IBS flare ups, and improve digestion - without giving up the food they love:
1️⃣ Chew👏🏼 like👏🏼 it’s👏🏼 your👏🏼 job 👏🏼
Aim to chew each bite 15-30 times (think apple sauce consistency before you swallow, put your fork down between bites to slow down + make mealtimes phone-free so you can eat more mindfully
2️⃣ Use targeted digestive enzymes
I often recommend because they offer a wide range of FODMAP-friendly enzyme support, including:
✔️ Lactase – breaks down lactose (for milk, yoghurt, ice cream)
✔️ Fructase – helps with fructose (for fruit, honey, onion)
✔️ DAO – for histamine intolerance (for wine, aged cheese, cured meats)
✔️ Sucrase – for sucrose and starch intolerance (CSID)
Keep in your bag for meals out, take as directed + use as a tool to help reintroduce and expand your diet
These can be total confidence-boosters for travel, events, and last-minute dinners where you don’t control the menu
3️⃣ Move your body daily
Regular movement supports gut motility (aka, keeps things moving 💩). It can ease bloating, reduce cramping, and help you feel lighter and more comfortable overall. 📚 A 2020 study by Hamaguchi et al. found that people with IBS who increased their step count from 4,000 to 9,500 per day saw their symptom severity cut in HALF. Huge.
Get there by starting your morning with a 10-minute walk, take movement breaks throughout the day (set a timer every hour) or walk after dinner - it can aid digestion and reduce bloating before bed
The big picture?
✨ You can manage your gut symptoms without cutting out everything you love
✨ You can enjoy eating out, spontaneous plans and holidays without anxiety
✨ You can feel confident in your body again - even with IBS
These 3 simple strategies are a great place to start
*Reposted from 😊*
