A practical framework for adults with IBS, bloating, or recurring digestive discomfort who want to eat bigger, more satisfying meals — without restriction diets, constant guesswork, or fear of post-meal symptoms.

The 8-Chapter Framework:

1. Name The Meal Problem Before You Change The Plate
2. Map Meals With Traffic Lights, Not Rules That Punish Hunger
3. Shape Portion Size Before You Shrink The Menu
4. Time The Next Meal So Hunger Does Not Drive The Choice
5. Record Symptoms Without Chasing Every Ingredient
6. Eat With Other People Without Letting Social Pressure Set The Portion
7. Build A Two Week Repetition Plan Around Three Reliable Meals
8. Hold Bigger Meals When The Plan Meets Real Life

What’s Inside:

• The 3-Question Meal Check
• Traffic Light Meal Mapping
• Portion Shaping Rules
• Meal Timing Guidance
• Symptom Recording by Meal Size & Spacing
• Social Pressure Strategies
• A 2-Week Repetition Plan built around 3 reliable meals