Supplements That Healed My Chronic Bloating: What I Took, When, and Why

Supplements That Healed My Chronic Bloating: What I Took, When, and Why

If you’ve ever felt constantly bloated — like you could eat one bite of broccoli and look six months pregnant by afternoon — I get it. That was me on-and-off for years.

For years, I couldn’t figure out why I had daily bloating, brain fog, fatigue, and a gut that just wouldn’t cooperate. Eventually, I learned it was methane-dominant SIBO (small intestinal bacterial overgrowth) — the type that slows everything down.

I spent weeks researching natural protocols, testing different supplements, and tracking every symptom until I finally found a rhythm that worked. I transitioned to a low-FODMAP diet, which made a big impact, but what really changed the game was when I started taking supplements as well. I HIGHLY RECOMMEND pairing supplements with a 12-week low-FODMAP diet to get the best results. I documented my entire 12-week low-FODMAP diet in A Hot Girl's Guide to FODMAP.

Below is the exact 8-week supplement routine I followed, how I took each supplement, and what shifted week by week. Jump down to see my supplement recommendations!

The Plan: Reset My Gut (Week 1-4)

🕕 Morning (Empty Stomach)

  • Ginger capsule (1) – to wake up digestion and help food move through more easily

  • Neem (1 capsule) – an herbal antimicrobial that targets bacterial overgrowth

  • Allicin (1 capsule) – a garlic extract that supports methane-dominant SIBO

  • A full glass of warm water with lemon

🧠 Pro tip: Take antimicrobials on an empty stomach (20–30 minutes before eating) so they reach the small intestine more effectively.

🥗 Lunch

  • Digestive enzyme (1 capsule) before the meal – helps break down food and reduce that post-meal bloat

  • Optional: Ginger tea or capsule if you tend to feel heavy or sluggish after eating

🌙 Evening

  • Neem (1 capsule)

  • Allicin (1 capsule)

  • Magnesium Glycinate (200–400 mg) before bed to support regularity and relaxation

  • 10-minute walk after dinner to aid digestion

🥣 The Transition: Gut Healing & Maintenance (Weeks 5–8)

Once I finished the antimicrobial phase, I shifted focus to repair and rebuild:

  • L-Glutamine powder – for soothing and repairing the gut lining

  • Probiotic (spore-based) – to repopulate healthy bacteria

  • Continued digestive enzymes as needed

  • Gradually reintroduced slightly higher FODMAP whole foods

This phase was all about calming inflammation and restoring balance after clearing the overgrowth.

How It Unfolded Week by Week

Week Focus What I Noticed
Week 1 Introduced neem, allicin, and ginger in the mornings A few mild detox symptoms (fatigue, brain fog), but bloating began to ease.
Week 2 Increased neem + allicin to twice daily (morning + evenings) More energy, less gas, and improved motility.
Week 3 Added magnesium glycinate nightly Finally started having daily bowel movements — game changer.
Week 4 Stayed consistent

Brain fog lifted, bloating down, and energy more stable throughout the day.
Week 5 Began taking 5 grams of l-glutamine with my morning lemon water

My stomach was starting to get more resilient.
Week 6 Started reintroducing moderate-FODMAP foods like avocado and sweet potato

Still had some flair-ups but my stomach was recovering!
Week 7 Gained confidence that my bloating wasn't chronic

Digestion felt steady and predictable. Bloating minimal, brain fog nearly gone.
Week 8 Maintenance 

Continued magnesium, ginger tea, and probiotics daily. Felt fully in tune with my digestion again for the first time in years

What I Learned Along the Way

  • Consistency matters more than perfection. Missing doses can slow progress.

  • Hydration + movement = faster relief from bloating.

  • Healing isn’t instant — it’s a series of small wins that eventually add up.

By week four, I felt like myself again — clearer mind, flatter stomach, and actual energy by 3 PM.

💛 My Current Gut Routine 💛

Today, I still take:

  • Magnesium glycinate nightly

  • Lemon water most mornings

  • Digestive enzymes when eating out or traveling

I stick mostly to low-FODMAP meals that make me feel light and clear-headed.

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⚠️ Disclaimer: This is based on my personal experience with SIBO and gut healing. It’s not medical advice. Always consult a healthcare professional before starting new supplements.