✦ Free Resource

3-Day Belly Bloat Detox 🫐

Feel lighter, less puffy, and more comfortable in your body in just 3 days — using real food that supports your hormones.

Why You're Bloated (It's Not Your Fault)

During perimenopause and menopause, fluctuating estrogen and progesterone levels directly impact your gut health, causing increased bloating, water retention, and digestive discomfort — even if you're eating the same way you always have.

This 3-day detox uses anti-inflammatory, hormone-friendly foods to gently reset your gut, reduce inflammation, and help you feel comfortable in your body again.

✅ Foods to Eat

🥬 Vegetables

→ Cucumber
→ Zucchini
→ Leafy greens
→ Asparagus
→ Celery
→ Fennel

🍓 Fruits

→ Blueberries
→ Pineapple
→ Papaya
→ Lemon/lime
→ Watermelon
→ Kiwi

🍗 Proteins

→ Grilled chicken
→ Wild caught salmon
→ Eggs
→ Turkey
→ Tempeh
→ Greek yogurt

💧 Drinks

→ Lemon water
→ Ginger tea
→ Peppermint tea
→ Green tea
→ Bone broth
→ Coconut water

❌ Foods to Avoid for 3 Days

🚫 Gluten & wheat

🚫 Dairy

🚫 Alcohol

🚫 Processed sugar

🚫 Carbonated drinks

🚫 Beans & lentils

🚫 Cruciferous veg

🚫 Artificial sweeteners

🚫 Excess sodium

🗓️ Your 3-Day Meal Plan

Day 1 — Reset

Breakfast: Lemon ginger water + 2 scrambled eggs with spinach and cucumber slices
Lunch: Grilled chicken salad with leafy greens, cucumber, avocado, lemon-olive oil dressing
Dinner: Baked salmon with asparagus and zucchini
Snack: Blueberries + peppermint tea

Day 2 — Repair

Breakfast: Plain Greek yogurt with kiwi and blueberries + green tea
Lunch: Turkey lettuce wraps with celery, avocado, and lemon tahini drizzle
Dinner: Grilled chicken with fennel and zucchini sauté
Snack: Cucumber slices + watermelon chunks

Day 3 — Restore

Breakfast: Pineapple and spinach smoothie with coconut water + ginger tea
Lunch: Baked salmon over leafy greens with asparagus and lemon dressing
Dinner: Grilled turkey with roasted zucchini and cucumber salad
Snack: Papaya slices + bone broth

💡 Pro Tips for Best Results

✦ Drink at least 8–10 glasses of water daily — add lemon for extra detox support
✦ Start each morning with warm lemon water before anything else
✦ Eat slowly and chew thoroughly — digestion starts in the mouth
✦ Take a 10-minute walk after meals to support digestion
✦ Get 7–8 hours of sleep — poor sleep increases cortisol and bloating

This guide is for informational purposes only. Always consult your physician before making dietary changes.

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