Chronic bloating and irregularity in late 40s due to menopause-related changes

The Protocol

• 1

  Gradual Fiber Increase

  Increased fiber intake with fruits, veggies, and oats. Initially added too much too fast, causing gas, so adjusted to add fiber slowly over weeks.

• 2

  Hydration & Routine

  Started drinking 2L of water daily and set regular meal times to help regulate digestive rhythm.

• 3

  Symbiotic Supplement

  Took a daily women-focused symbiotic (probiotic + prebiotic) to support gut bacteria and improve regularity.

• 4

  Enzymes for Large Meals

  Used a plant-based digestive enzyme before heavy or high-fat meals (especially during holidays) to prevent post-meal bloating.

• 5

  Mindful Eating & Relaxation

  Practiced chewing slowly and nightly meditation. Noticed stress and rushed meals were causing bloating spikes, so mindfulness became key.