The 5-Day Bloat Fix

Bloat is not one thing. It's a symptom with a few common drivers: how fast food moves through you, how well you're breaking it down, what's fermenting, and how much air and water you're holding onto.

The 5-Day Bloat Fix is a structured, real-food week that pulls back the most common triggers one at a time, then watches what happens. Each day has a focus and a reason behind it:

• Day 1: Remove the loudest triggers (gluten, dairy, added sugar, alcohol) and set your baseline.
• Day 2: Slow down and chew. Most of digestion starts before food hits your stomach.
• Day 3: Test lower-FODMAP and see if fermentable carbs are a driver for you.
• Day 4: Support the top of your digestive system with warm, easy-to-break-down meals.
• Day 5: Read your own tracker and find your pattern.

Inside the guide:

• The full 5-day meal plan with 20 recipes (breakfast, lunch, dinner, and snacks for each day)
• A grocery list organized by section
• A daily bloat tracker, the part that makes this personal
• The bloat swap list: keep the meal, lose the trigger
• An end-of-week review to name your top suspect and your next question

Every recipe is gluten-free and dairy-free. Most are ready in under 30 minutes.

Five days won't heal your gut. It hands you the first real clues about what's driving your bloat, so you know where to look next. This is a food-based reset for finding your triggers, not a diagnosis. Talk to your doctor if your bloating is severe, painful, or sudden, or comes with weight loss, blood in your stool, or vomiting.

Instant PDF download. Yours to keep and reprint.