A Sunday meal-prep routine for a calmer gut week
Ninety minutes on Sunday afternoon, a week of regular, right-sized meals. A step-by-step prep routine built for a gut that bloats easily.
Resource center
Resource Center
Straight answers about bloating, digestion and the gut after 40.
Abdominal massage for constipation: what the research says
Abdominal massage has been tested in randomized trials for constipation. Here's what the studies found and a simple way to try it at home.
Bathroom habits: 5 myths about timing, urges and scrolling
Do you need to go every day? Is holding it in harmless? What about scrolling on the toilet? Five common bathroom beliefs, checked against...
How to track whether a gut habit is actually working
Memory is a poor judge of gut symptoms. A simple tracking system shows whether a new habit is helping. Here's how to set one...
How to sleep better when reflux flares at night
Nighttime reflux costs you sleep, and lost sleep may make reflux feel worse. Here's a step-by-step plan for dinner timing, bed setup and sleep...
How to build a gut-friendly grocery list, aisle by aisle
A step-by-step way to plan your shopping around a gut that bloats easily, from the produce aisle to the ingredient lines on snack bars.
Tight waistbands and bloating: does what you wear matter?
Why jeans feel tighter by afternoon, whether a snug waistband can affect heartburn, and what to wear on bloated days.
Eating too fast? A checklist for calmer meals
Fast eating is linked to upper fullness and dyspepsia in studies. This checklist helps you slow down before, during and after meals.
Big meal ahead? A before, during and after checklist
A practical checklist for cookouts, celebrations and long dinners, separating the habits with evidence behind them from the traditions that don't help.
Alcohol, bloating and sleep: a checklist for evenings out
Alcohol can help you fall asleep and still wreck the second half of your night. A practical checklist for evenings when you do drink.
How to order at a restaurant when you bloat easily
You can't control the recipe, but you can control the order. Seven steps for eating out with a gut that bloats easily, from the...
How to set up a morning routine that supports regularity
Your colon is most active after you wake up and after you eat. This step-by-step morning routine is built around that rhythm.