Antiblosting smoothie

 • Anti-bloating detox smoothie: Blend half a ripe banana, a small handful of fresh mint, a tablespoon of pre-soaked chia seeds, a teaspoon of grated ginger, and a cup of coconut water. 

• Pineapple Green Smoothie: Blend ripe bananas, Greek yogurt, spinach, and pineapple. Chia seeds add healthy omega-3s, fiber, and protein. 

• Berry Kefir Smoothie: Blend kefir (dairy or dairy-free) with berries for a probiotic-rich beverage to boost gut health. 

• Banana Bread Smoothie: Blend a firm banana, almond milk, rolled oats, plain Greek yogurt, and a pinch of cinnamon and nutmeg.  

Soups:

• Soothing infusion for the stomach: Steep a teaspoon of fennel seeds in hot water for about 10 minutes and strain. Fennel has properties that can benefit digestion. 

• Spicy Chickpea Stew: This hearty stew encourages healthy gut bacteria with chickpeas and cauliflower, both rich in fiber. 

• Courgette, pea & pesto soup: This healthy soup is rich in fiber, vitamin C, and folic acid. 

• Miso & butternut soup: A silky and savory soup offering five-a-day, bursting with goodness. 

• Tarka Dal: A flavorful lentil-based soup, high in fiber but easily digestible due to the cooking method.  

Breakfast: 

• Overnight Oats: Combine rolled oats, chia seeds, lactose-free milk or almond milk, mashed banana, maple syrup, and cinnamon. Refrigerate overnight and add toppings like peanut butter or blueberries. 

• Bircher Muesli with Apple & Banana: Soaking oats and seeds overnight makes them easier to digest. This is a quick and creamy breakfast. 

• Banana Oat Pancakes: A healthier pancake option using rolled oats and banana for natural sweetness, served with yogurt and fresh fruit. 

• Kimchi Scrambled Eggs: A gut-friendly brunch with kimchi, scrambled eggs, and wholemeal bread.  

Salad side dishes:

• Special light digestion salad: Mix lettuce or spinach leaves, cucumber slices, tomato wedges, avocado, pumpkin seeds, and a vinaigrette made with olive oil, lemon juice, and fresh herbs. 

• Shaved Fennel Salad: A light salad featuring fennel, known for improving digestion. 

• Radish, Celery & Cucumber Salad: A refreshing salad with a lemon-mint vinaigrette, using beneficial ingredients for digestion.  

Main course:

• Miso Salmon with Ginger Noodles: A quick and healthy dinner with salmon, wholemeal noodles, peppers, leeks, and spinach. 

• Lemon & Mint Aubergine Tagine with Almond Couscous: A Moroccan-inspired vegetarian stew with digestive benefits. 

• Crispy Sweet Potatoes with Chickpeas & Tahini Yogurt: Barbecued sweet potato jackets filled with beans and spinach, with a healthy yogurt sauce. 

• Chicken, Edamame & Ginger Pilaf: A fiber-rich rice pot with chicken, edamame, and ginger. 

• Fennel-roasted cauliflower with quinoa: A colorful vegetable quinoa salad with roasted cauliflower and garlic yogurt.  

Desserts: 

• Baked Cinnamon Apple Slices: Baked apples are easily digested and offer a sweet and comforting treat. The cinnamon adds warmth and flavor. 

• Fruit with Low-Fat, Non-Dairy Topping: Fresh berries or sliced melon paired with a light, non-dairy whipped topping provide a refreshing and easy-to-digest option. 

• Banana Ice Cream: Blend frozen bananas into a creamy, dairy-free "ice cream" for a naturally sweet and satisfying treat. 

• Dark Chocolate Dipped Bananas: A simple combination that offers the benefits of bananas (good for digestion) with the indulgence of dark chocolate. 

• Chia Pudding: This dessert features chia seeds, which are a good source of fiber and omega-3 fatty acids, known for their anti-inflammatory properties.  

• Yogurt Parfait: Layer lactose-free or plant-based yogurt (like coconut or almond milk based) with fruits like berries or melon for a probiotic-rich dessert. 

• Lemon-Blueberry Cheesecake Chia Pudding: A layered dessert that combines the creamy texture of chia pudding with the flavors of lemon and blueberry, while also being gut-friendly. 

• Low FODMAP Cheesecake: Recipes using alternative flours (like buckwheat) and lactose-free cream cheese can be adapted to be more gut-friendly.  

• Ginger Cookies: Ginger can aid in digestion and reduce bloating, making ginger cookies a good choice. 

• Peppermint Tea Gelatin: Peppermint is known for its gut-soothing properties, and this gelatin dessert offers a light and refreshing option. 

• Dark Chocolate Delights: Dark chocolate with a high cocoa content is a good source of antioxidants and may help with digestive issues. 

https://www.eatingwell.com/gallery/7822434/recipes-when-you-feel-bloated/