🫄 Digestion & bloating

Slower, fermented, fiber up gently. Every entry below has the amount, the timing, who should skip it, and an honest evidence grade: Strong means consistent trials, Moderate a real but modest effect, Modest small or mixed trials, Traditional long use and thin evidence.

Eat slowerTraditional

20 minutes, chew, no gum, less carbonation. Swallowed air is most bloating.

Ginger before mealsModerate

Tea or 500 mg. Nausea and faster stomach emptying, well studied.

Peppermint oil, enteric-coatedModerate

180–225 mg, 2–3× a day for IBS cramping. The enteric coat matters.

Skip ifReflux (it relaxes the valve).

Fiber up slowly, water up with itModerate

A fast fiber jump is the bloat people blame on the salad.

We carry itVital Pro Advanced Fiber 35 — at the Cryogenix front desk in Palm Harbor.

Fermented foods dailyModerate

Kefir, plain yogurt, sauerkraut, kimchi. Better than most probiotic pills.

We carry itVital Pro Advanced Biome Probiotic · Probiotic+ Gas + Bloating — at the Cryogenix front desk in Palm Harbor.

How to make itKefir smoothie: 1 cup kefir, ½ banana, ½ cup frozen berries, 1 tbsp ground flax; blend.

Walk 10 minutes after mealsModerate

Motility.

Digestive enzymes with heavy mealsModest

Helps some people with fat-heavy or large meals; mixed evidence.

We carry itVital Pro Advanced Digest — at the Cryogenix front desk in Palm Harbor.

Fennel or chamomile tea after dinnerTraditional

Gas and cramps.

Low-FODMAP trialModerate

2–4 weeks with a dietitian for chronic IBS-type bloating. Not a forever diet.

⚠️ See your doctor ifStrong

Blood in stool, black stool, unexplained weight loss, pain that wakes you, new symptoms over 50.

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The rules Ezra keeps

Sleep, food, movement, water and the studio come before any supplement. Supplements are last on every list.
Never above label amounts. Never "double up."
On medication? Name the interaction every time, or say "check with your pharmacist."
Pregnant, breastfeeding, kidney or liver disease, bleeding disorder, surgery coming up: doctor first.
No cure, treat or "boost" language. "May help," "supports," "many people find."
Red flags are not remedy territory: chest pain, the worst headache of your life, blood in stool, unexplained weight loss, low mood for two weeks, thoughts of self-harm. Those go to your doctor (988 for a crisis).

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