A simple test you can do at home

Bloated? Try this 3-day test

This is not a “perfect plan.” It is a simple test to see whether your stomach responds to calm, pace, and rhythm. Most people notice either: less pressure, less bloating or a more predictable stomach.

Important: General information, not medical advice. If you have severe pain, blood in your stool, unexplained weight loss, persistent fever, or rapid worsening: contact a healthcare professional.

3 rules (over 3 days)

1) Eat without a screen
Sit down. Take it easy. This alone often creates an “aha” moment.

2) Chew more slowly than usual
The goal is not to count chews — just slow down.

3) Walk for 10 minutes after meals
Easy pace. No workout. Just movement.

Check in (30 sec per day)

After your largest meal of the day: answer these two quickly.

Question 1: How bloated does your stomach feel? (a little / medium / a lot)
Question 2: When did it start? (quickly / later / mostly in the evening)

What does “quickly” vs “later” mean?

Quickly (0–60 min): often pace/chewing/calm.
Later (2–4 hours): often rhythm, pauses between meals, and movement.
Evening/stress: often nervous system + eating speed.

Day 4: Keep one thing

This is the whole point: don’t do everything forever. Keep one habit that had the biggest effect.

Choose one:
– Eat without a screen
– Chew more slowly
– 10 min walk after meals

If you want to test further (optional)

After 3 days: keep that one habit steady for one week. If you still have a lot of symptoms, you can later test one new variable at a time.