Tips & Tricks for IBS & Upset Tummies

by: Megan Wroe; Health Advisor at Bottley



The start of the new year can be full of hope and promise, as well as full of upset tummies for those of us who have indulged all holiday season long. If certain foods leave you running to the bathroom, take a look at our top tips for a new year of better bellies!

  1. Before you start eating, take 3 slow belly breaths. Breathe in through your nose, hold for a couple of seconds and then release through your mouth. This stimulates the parasympathetic nervous system to lower our adrenaline and helps ease our bodies into digestion.

  2. Don’t wait to eat until you’re starving. Most people tend to overeat when starving, causing them to eat a large amount of food in a short time, leading to gas, bloating, or diarrhea.

  3. Balance your macros: Meals with a really high percentage of fat can cause stomach upset. Balance any creamy or heavy foods with veggies, carbs, and protein.

  4. Assist your organs! There are a number of nutrients that can help facilitate the release of bile from the gallbladder to help with fat breakdown and absorption and soothe your stomach:

  5. Bitter foods: citrus, arugula, dandelion greens

  6. Soothing stomach herbs: ginger, fennel, and peppermint

  7. Vitamins A, D, E, K, C

  8. Ox bile (found in liver/gallbladder support supplements)


For help with incorporating these foods and practices, be sure to jump in on our free monthly webinars or you can schedule a private consultation with our dietitian! We even have a new GI Revive program for those with ongoing, unresolved gut issues who are ready for a deeper dive.


#fitness #wellness #health #hydration #dehydration #bottley

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