3-Day Anti-Bloat Plan — Feel Lighter, Energetic & Flat in 72 Hours
Heal your gut naturally with simple meals, lifestyle tweaks, and my proven formula.
A Note from vaishali
First of all — thank you for being here.
I’m Vaishali — a nutritionist and wellness coach,I help women heal their gut, balance hormones, and feel confident again.
If you’ve downloaded this plan, chances are you’ve been feeling a little off — maybe bloated, heavy, or just not yourself lately. And I want you to know… it’s okay, it can be cured.
This 3-Day Anti-Bloat Plan isn’t about restriction or chasing quick fixes.
It’s about giving your body a moment to breathe, to reset, and to feel light again — naturally. Think of these 3 days as your gentle pause.
It’s not a diet or a detox; it’s about easing inflammation, calming your gut, and reminding your body how good balanced can feel.
Take it slow, sip your teas, enjoy your meals, and trust the process.
In just a few days, you’ll notice how different lightness feels — calm, steady, and so you.
With warmth,
Vaishali 💚
Founder, My Nutrition Palette
Why You Feel Bloated — and What This Plan Fixes
Let’s be honest — bloating isn’t just about “eating something wrong.”
It’s your body’s way of saying, “Hey, something’s off — can you slow down and listen?”
Here are a few common reasons your belly might feel puffy or heavy:
- Stress: When you’re anxious or constantly on the go, your digestion slows down — making everything feel stuck and uncomfortable.
- Water retention: Often caused by an electrolyte imbalance — too little potassium or too much sodium can make your body hold on to water.
- Inflammatory foods: Gluten, dairy, and refined oils can trigger inflammation, leading to that constant bloated feeling.
- Too much sugar or simple carbs: They ferment easily in the gut, creating gas and discomfort.
- Electrolyte imbalance: Not getting the right mix of minerals (like magnesium, potassium, and sodium) can throw off digestion and hydration.
How This Plan Aims to Fix That
This plan is designed to calm your system — not shock it.
You’ll be adding foods and habits that naturally help your gut reset and release what it’s been holding onto:
- Increased potassium: Think coconut water, bananas, and veggies that help your body flush out excess water.
- Right carb intake: You’ll eat the right kind of carbs (like lentils, millets, and veggies) in the right quantity — no crashes, no bloating.
- Anti-inflammatory foods: Gentle, healing ingredients that cool inflammation and soothe digestion.
- Right eating window: Eating within a balanced window to support natural digestion rhythms.
- Stress-reduction rituals: A few minutes of breathwork or mindful eating can do wonders for your gut.
- Natural detox support: Simple herbal teas, warm water, and real food — no harsh cleanses needed.
Morning Routine
Start your day with grounding rituals that set the tone for better digestion.
- Anti-Inflammatory Tea
A warm blend of raw ginger + turmeric + ½ lemon juice + pinch of rock salt + 1 tsp cold-pressed coconut oil.
→ Helps calm inflammation, supports bile flow, and hydrates at a cellular level. - Deep Box Breathing
Spend 5 minutes breathing in counts of 5-5-5-5 (inhale–hold–exhale–hold).
→ Instantly relaxes your nervous system and improves gut motility.
Breakfast
Keep it light, creamy, and easy to digest.
Chia-Coconut Pudding — made with chia seeds + coconut milk, a little banana or pineapple, and ½ scoop of good-quality plant protein for balance.
Rich in fiber, potassium, and healthy fats — it soothes the gut and keeps you full without heaviness.
Lunch
Lauki Dosa (rice-flour based) — 2 dosas served with ¼ cup fresh coconut chutney.
→ Lauki helps reduce water retention, and coconut supports digestion and provides clean fats.
Pair it with a cup of warm cumin-fennel water for better digestion.
Evening Snack
This is your anti-bloat, anti-craving hour.
Option 1: Salted makhana + dandelion-fennel tea
Option 2: Banana chips (fried in coconut oil) + dandelion-fennel tea
→ Dandelion supports liver detoxification; fennel eases bloating and gas naturally.
Dinner
Keep it warm, comforting, and low in irritation.
Masala rice (made with short-grain rice, cumin, and mild spices) + pumpkin sabzi + tofu or 2 eggs for protein.
→ Pumpkin is rich in potassium and gentle on the gut; this combination balances carbs and protein without stress on digestion.
Night Ritual
End your day by bringing your body into full rest.
Legs-up-the-wall pose (Viparita Karani) for 5 minutes before sleeping.
→ Supports lymphatic drainage, reduces puffiness, and calms the nervous system — your gut’s best friend.
Lifestyle & Mindset Tips
(These small changes make a big difference)
These are the tiny, everyday habits that quietly shape how your gut feels.
They may look simple — but they create real, lasting change when done consistently.
- Eat without screens. Be present with your food — it helps your body register fullness and digest better.
- Take at least 15–20 minutes to finish your meal. Slow eating = calm digestion.
- Pause for a few deep breaths before you start eating. This instantly shifts your body into “rest and digest” mode.
- Walk for 10 minutes after meals. Gentle movement supports digestion and reduces bloating.
- Skip raw salads for now. Lightly cooked or sautéed veggies are easier on the gut while it heals.
- Avoid possible stressors. Sometimes it’s not what you eat, but what you carry inside that affects your gut.
