@jakekocherhans: Video CTA for bloat quiz If you’ve ever heard someone tell you to improve motility to get rid of your gut issues, and you thought… “wtf does that even mean” I got you :) What we’re ultimately trying to do is improve the rate food moves through your gut. Because if things sit around for too long, it causes your gut bacteria to start fermenting and breaking it down, leading to MORE gas production, and more bloating, gas, reflux, burping etc.. after meals. But a lesson I had to learn is that a person could have seemingly good motility in one area… (like having regular BM’s every day 💩) But still have slow motility higher up in the GI tract. So we want to address all 3 areas: - stomach motility - small intestine motility - colon motility for improving stomach motility, add prokinetic supps like iberogast, ginger, or bitters 15-30 mins before meals. for small intestine motility or improving your MMC, do ginger or MotilPro right before bed. for colon motility, take magnesium oxide/citrate before bed, and slowly increase your fiber intake from things like PHGG or psyllium husk powder. On top of supplements, do the following: - 5-10 min post-meal walks - eat dinner 4-5 hrs before bed - space meals 3-4 hrs apart - no snacking between meals - no artificial sweeteners between meals - 5-10 mins of diaphragmatic breathing daily There’s tons of other constipation recommendations I could give, but this is a REALLY good start for 95% of people. This is basically the pressure relief valve for your gut. When you do these steps, it’ll drastically reduce gas production and make it much easier to tolerate probiotics, antimicrobials, or increased fiber intake over time :) Hope this helps 🫡 - Jake, FDNP

Jake | SIBO + Gut Health

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Sunday 15 March 2026 17:40:46 GMT