Constant bloating and fatigue as a college student with a fast-food diet

The Protocol

• 1

  Diet Overhaul

  Cut out soda and fried foods; added vegetables and lean protein over first 2 weeks to improve diet quality.

• 2

  Regular Meal Schedule

  Shifted to smaller, regular meals (3 meals + 2 snacks) instead of one large late-night meal, easing the digestive burden.

• 3

  Digestive Enzymes for Big Meals

  Took a chewable enzyme supplement before occasional heavy campus meals to aid digestion of fats and carbs.

• 4

  Daily Probiotics (Food-Based)

  Started consuming probiotic yogurt or kefir each day to introduce beneficial microbes naturally.

• 5

  Manage Stress & Sleep

  Initially ignored stress, but after a bloating flare during exams, prioritized 7-8 hours of sleep and added short evening walks to calm stress.