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Habits (30 days)
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Today's checklist
Consistency (30 days)
Log what you ate and how you felt — over time this reveals what's causing symptoms vs. what's helping.
Gut Health Guide
Targeted at gas/bloating, incomplete emptying, reflux & heartburn — halal-friendly picks.
✅ Foods that help
🚫 Foods/drinks to limit
*Peppermint is often assumed to soothe digestion, but it can relax the valve between stomach and oesophagus and worsen reflux — best avoided if heartburn is frequent.
🌾 High-fiber picks (for regularity)
🦠 Probiotic/fermented picks (halal-friendly)
Always double-check halal certification/ingredients — some fermented products use alcohol or non-halal additives in processing.
⚠️ Common high-FODMAP trigger foods (watch for bloating/gas)
FODMAPs are poorly-absorbed sugars that ferment in the gut and cause gas/bloating — even in people without IBS. Note which ones seem to trigger you (e.g. watermelon) in the checklist notes. A structured low-FODMAP elimination trial is best done with a doctor or dietitian, not on your own long-term, since it's meant to be temporary and then reintroduced carefully.
🕒 Daily habits that help
- Eat smaller, more frequent meals instead of 2–3 large ones — reduces pressure that drives reflux and bloating.
- Chew thoroughly and eat slowly; swallowing less air means less gas.
- Stay upright for 2–3 hours after eating — don't lie down or nap right after a meal.
- If night-time reflux is an issue, avoid eating close to bedtime and consider raising the head of your bed.
- Sip water between meals rather than large amounts with food, which can distend the stomach.
- A short walk after meals aids digestion and gut motility (helps with incomplete emptying).
- Avoid tight waistbands/belts, which increase abdominal pressure.
- Stress directly affects gut motility and acid — regular relaxation/breathing breaks can help.
- Introduce fiber gradually (beans, lentils, cruciferous veg) — great long-term but can cause gas if increased too fast.
⚕️ This is general wellness guidance, not medical advice. If gas, reflux, heartburn, or incomplete emptying are frequent, worsening, or come with weight loss, difficulty swallowing, vomiting, or black stools, please see a doctor — these can point to conditions (e.g. GERD, IBS) that need proper diagnosis and treatment.
Today's supplements
Consistency (30 days)
About these supplements
General-health picks based on NHS/UK dietary guidance — not personalised medical advice.
💡 Multivitamin still covers Vitamin C & Zinc, so those aren't listed separately. Vitamin D and B12 are tracked as their own items — Vitamin D per general NHS guidance, and B12 as a separate high-dose item since a standard multivitamin's B12 amount isn't enough to correct a diagnosed deficiency.
- ☀️ Vitamin D (10mcg/400IU) — UK guidance (NHS) recommends everyone consider a daily 10mcg supplement in autumn/winter, since sunlight exposure isn't enough to make it naturally. Supports bones, teeth, muscles & immune function.
- 💉 High-dose B12 — tracked separately from the multivitamin because standard multivitamin amounts (25–100mcg) aren't enough to correct a confirmed deficiency. Follow whatever form/dose your GP prescribes or advises (oral high-dose tablets, e.g. 1000mcg, or injections) — use this box just to confirm you took today's dose, not to self-decide the amount.
- 💊 Multivitamin — general safety net that covers Vitamin C (antioxidant/immune support) and Zinc (immune function/wound healing) in reasonable daily amounts.
- 🐟 Omega-3 (fish oil or algae-based) — supports heart & brain health; not included in multivitamins. Look for halal-certified fish oil or an algae-based option. Take with food to reduce "fish burps"/reflux.
- 🧂 Magnesium — supports muscle, nerve & sleep function, and can help with regularity; rarely included in meaningful doses in a multivitamin. Start with a lower dose — too much can cause loose stools.
- 🦠 Probiotic (multi-strain) — a different category (live bacteria, not vitamins); supports gut microbiome balance and is directly relevant to gas/bloating. Effects vary by strain and person — give it a few weeks before judging.
⚕️ Please check with a GP or pharmacist before starting any new supplement — especially alongside reflux/GERD symptoms, other medications, or if pregnant/breastfeeding, since some supplements can interact with medications or worsen symptoms in high doses. For the B12 dose/form specifically, follow your GP's guidance rather than choosing a dose yourself.