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GR8NESS expert Expert Reviewed
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21 Day Challenge to Get Rid of Bloating by Improving Your Gut Health

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21 Day Challenge to Get Rid of Bloating by Improving Your Gut Health

Is your stomach feeling full, tight, and uncomfortable? Scientific studies state that 15%-30% of the population suffers from bloating regularly, meaning that you are not alone. While bloat can make it hard for you to zip up your jeans, it also causes physical discomfort. It is often caused by excess gas or disturbances of your digestive system muscles. And, more importantly, it may be a sign that something is going on in your gut.

We used to think of the gut as a relatively simple system, essentially one long tube through which our food passes is absorbed, and wastes removed. We now know that the anatomy of our gut is much more complex. And we also know that there are many ways the gut microbiome affects your health, so improving your gut health may help ease bloating.

What to Expect from This Challenge

Throughout the 21 days of this challenge, I’ll be giving you tips and techniques to help improve your gut health and reduce or eliminate bloating. There isn’t a one-size-fits-all solution to banishing bloat, but by testing out these tools, you’ll be able to form a strategy that works best for you.

  • GR8 recipes for improving gut health
  • How to keep your diet gut-friendly
  • How self-care can help your gut

After 21 days, I can’t promise that you’ll never be bloated again. But what I can tell you is that your bloating episodes will be less frequent and shorter.

Ready to banish bloating? Let’s get started.

21 Day Challenge to Get Rid of Bloating by Improving Your Gut Health

Day 1: Check Your Gut Health

Take the quiz to see where you stand.

Day 2: Signs of Bad Gut Health You May Be Missing

Take an inventory of your symptoms.

Day 3: Rule Out a Food Sensitivity

Take note of how you feel after you eat and what foods make you feel that way.

Day 4: First, Do No Harm

Eat, sleep, workout for better gut health.

Day 5: Avoid Swallowing Air and Gases

Eat more slowly, avoid chewing gum and drinking from straws

Day 6: Speed Up Your Digestion

Add more whole grains, fruit, and vegetables to your diet.

Day 7: Add Prebiotics and Probiotics

Take a prebiotic and probiotic supplement to balance your gut bacteria.

Day 8: Avoid Constipation

Eat more fruit and veggies, get enough exercise, and stay hydrated.

Day 9: Improve Your Digestion Naturally

Balance your diet and get enough fiber.

Day 10: Control Sugar

Go on a sugar detox and share how you feel at #GR8Gut.

Day 11: Try a Vegan Diet

Eat vegan for a week.

Day 12: Try a Natural Gut Reset

Add fennel, herbs, or bone broth to your diet.

Day 13: Drink Bone Broth

Beef up your gut health by adding bone broth to your diet.

Day 14: De-Bloat with Yoga

Add some wind-relieving yoga poses to your daily routine.

Day 15: Avoid Processed Foods

Get rid of processed foods hiding in your diet.

Day 16: Try the FODMAP Diet

Identify which FODMAPs you can tolerate and which you are sensitive to.

Day 17: Cook at Home

Make a healthy meal for yourself and a loved one tonight.

Day 18: De-Stress Your Life

Try a quick mini-meditation or breathing exercise.

Day 19: Set a New Sleep Routine

Turn off all screens at least an hour before you go to sleep.

Day 20: Meditation for a Moment

Reflect on your progress with a moment of meditation.

Day 21: Re-Check Your Gut Health

Keep up the good work, and share your progress at #GR8Gut.

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Gina
GR8NESS Writer
Gina is a GR8NESS Contributing Writer covering self care and parenting. She is the proud mom to two sets of twin girls, ages 5 and 9, and is always looking for new ways to manage work/life balance. When she’s not writing, you’ll find her art directing, designing, reading, cooking healthy meals, practicing barre, laughing with her girls and snuggling with their dog.
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