How to Reduce Bloating in 7 Days — A Gut Doctor's Advice

A Seven-Day Approach to Bloating

Bloating may have several causes at once. It can involve constipation, food sensitivities, swallowed air, eating patterns, abdominal muscle responses, or heightened gut sensitivity—not just excess gas. The plan is to investigate possible causes, ease symptoms, and then gradually reintroduce plant foods rather than continue eliminating more foods.

Day 1: Check Possible Triggers and Discuss Testing

• Review labels on medications, supplements, packaged foods, and gum. Possible contributors include iron, opioid painkillers, calcium-containing antacids, inulin, and sugar alcohols such as sorbitol, xylitol, maltitol, and erythritol.
• Ask a clinician whether testing for celiac disease, lactose intolerance, or sucrase-isomaltase deficiency may be appropriate. Celiac testing can be affected by avoiding gluten.

Day 2: Check for Constipation

• Constipation can occur even with daily bowel movements. Hard or lumpy stools, straining, or feeling that you have not fully emptied may be clues.
• Drink enough water, especially when increasing fiber.
• Move your body; even a walk may help gut movement.

Day 3: Temporarily Reduce Sources of Gas

• Try avoiding straws, carbonated drinks, chewing gum, and hard candies, which can increase swallowed air.
• Consider a short-term low-FODMAP trial if appropriate. The presenter cautions against following it long-term and recommends reintroducing foods afterward.
• For people who suspect histamine sensitivity, the presenter describes a separate two-week elimination trial rather than combining it with a FODMAP trial.
• Keep a food-and-symptom diary and, ideally, work with a dietitian.

Day 4: Adjust Eating Habits

• Chew thoroughly and slow down; putting your fork down between bites may help.
• Try smaller portions and loosen tight clothing after meals.
• Take a gentle 10-minute walk after meals to help move gas through the gut.

Day 5: Create Meal Gaps

The presenter explains that the gut’s migrating motor complex (MMC), which he calls the gut’s “housekeeper,” works between meals.

• Aim for three meals spaced about four hours apart, with water, black coffee, or plain tea between them.
• Stop eating two to three hours before bed.
• If genuinely hungry between meals, eat a proper meal sooner rather than grazing.

Day 6: Address Abdominal Distension and Gut Sensitivity

The presenter describes abdominophrenic dyssynergia, in which the diaphragm and abdominal wall respond in a way that can make the belly visibly protrude without extra gas.

• He demonstrates a breathing-and-posture exercise: alternate between lifting the chest while drawing the belly in, and lowering the chest while allowing the belly to relax outward. He suggests starting with five minutes after eating.
• He also discusses peppermint oil as a potential option for gut discomfort. He promotes a product containing peppermint oil and a probiotic yeast; this is a commercial recommendation from his company, not a substitute for individual medical advice.

Day 7: Gradually Rebuild Plant Variety

• Increase fiber gradually—“start low and go slow”—rather than adding many new high-fiber foods at once.
• Try adding one new plant food per day and begin fermented foods with a small serving.
• If using probiotics, the presenter recommends choosing one with a specific strain and dose rather than selecting a generic product at random.
• His longer-term target is a wide variety of plants, with 30 different plants per week.

When to Seek Medical Advice

The presenter recommends speaking with a clinician, especially if bloating occurs with:

• Unexplained weight loss
• Blood or black stools
• Low iron
• New bloating after age 50
• A persistent, unexplained change in bowel habits
• Night-waking pain
• Vomiting
• Trouble swallowing
• Fever
• A strong family history of cancer

Presenters and Sources Mentioned

• Presenter: Dr. Will Bulsiewicz, identified in the video as a gastroenterologist.
• Research and resources cited by the presenter: A 2025 European consensus on bloating; a crossover low-FODMAP diet trial in people with IBS; a Gastroenterology randomized trial of breathing exercises for visible distension; and a meta-analysis of 10 placebo-controlled peppermint-oil trials involving more than 1,000 people.
• Other named sources: The Fiber Fueled Cookbook; 38TERA and its BDR product, discussed by the presenter as a co-founder.