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Dietary adjustments Eat smaller, more frequent meals rather than three large meals Chew food thoroughly to aid digestion Limit carbonated beverages, which can introduce more gas into your digestive system Stay well-hydrated, but avoid drinking large volumes with meals Include lean proteins and low-starch vegetables, which are generally easier to tolerate Lifestyle tips Take gentle walks after meals to encourage digestion Practise mindful eating by eating slowly and without distractions Maintain good posture whilst eating to reduce pressure on your stomach Keep a food diary to identify specific triggers for your bloating Medical support Follow the prescribed dosing schedule carefully, as rapid dose increases may worsen bloating

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Forgione, MA, Weiss, N, Heydrick, S, et al

For visible brightening, reduction of dark patches or knuckles, and more even tone, most users report changes in a few weeks of regular use

Plant-based sources such as legumes, flax seeds, hemp seeds, soybeans, oats and wheat are also "enriched in active peptides," Bracamonte added