A lot of people experience bloating once in a while, but for some people getting bloated is a daily struggle. There are so many reasons why people get bloated such as hormones, the change in the bacteria in the gut, change in diet, gluten intolerance, lactose intolerance, and consuming foods with higher sodium content.
Besides the reasons that require medical attention such as hormone imbalance or other gut problems, most of the bloating is caused by the foods you consume. Clean eating is one of the most effective ways of reducing bloating. You should consume different types of fruits and vegetables to improve your gut health. Therefore, we have come up with three recipes that help reduce bloating.
1. Grilled Salmon With Ginger Sauce
Ingredients
Ginger Sauce- 1 tbsp sesame oil
- 1 tbsp fresh lime juice
- 1 tbsp fresh coriander
- 1 tsp fish sauce
- 1 tsp minced seeded red chilies
- 1 tsp honey
- 1 tsp ginger, grated
- 1 clove garlic, minced
- 1 pound salmon fillet, with the skin on and cut into four portions
- 1 tbsp sesame oil
- ½ tsp ground pepper
- ¼ tsp salt
Instructions
- For the sauce, take a bowl and whisk the oil, coriander, lime juice, ginger, fish sauce, garlic, and honey.
- Save 1 tablespoon of the sauce in a separate bowl for basting later after the salmon is grilled.
- For the salmon, preheat the grill to medium-high.
- Pat the salmon dry with paper towels.
- After the salmon is completely dry, slather it in oil.
- Then sprinkle salt and pepper.
- Put the salmon on the grill skin side up.
- Grill it for six minutes or until you can lift it off the grill without it sticking.
- Grill the other side and begin basting the top with the sauce you put aside earlier.
- Cook for a minute or two before placing it on the plate.
- Serve hot with the sauce.
2. Smoothie For Bloating
This all-natural plant-based smoothie works wonderfully to combat bloating. It is a natural way of helping you get rid of the discomfort of bloating.
Ingredients
- ½ cucumber
- 1 cup of frozen pineapple
- 1 cup spinach
- 1 stalk celery
- 1 tablespoon lime
- 1 tablespoon ginger root
- ¼ cup papaya
Instructions
- Take a blender or a juicer and add spinach, celery, and cucumber, and blend until completely smooth.
- The cucumber should provide enough liquid but if the mixture is too grainy then add a couple of splashes of water.
- Throw in the papaya, ginger, lime juice, and pineapple and blend until fully incorporated.
- Serve cold.
- They can be stored in tight jars for two days.
3. Watermelon, Cucumber, and Feta Salad
This is a healthy recipe perfect for the hot summer days. Cucumbers and watermelon are the best in summer. The flavours are robust and the creamy mix of feta adds a tangy and salty edge to the salad perfect for those that struggle with bloating.
Ingredients
- 2 tsp honey
- ½ cup red-wine vinegar
- ¼ tsp salt
- ¼ cup extra-virgin olive oil
- ¼ tsp ground black pepper
- 1 cucumber, chopped
- 2 cups of watermelon, without seeds
- ½ cup red onion, thinly sliced
- 2 tbsp chopped fresh mint
- 6 ounces feta, cut into small cubes
Instructions
- Take a bowl and add vinegar, salt, pepper, honey and whisk until fully incorporated.
- Mix watermelon, feta, cucumber, and onion in a large bowl and toss until completely mixed.
- Add the vinaigrette mixture and put it in the fridge for a couple of hours before serving cold.
- For extra flavour drizzle a bit more vinaigrette.
Key Takeaway
In the long run, bloating requires medical attention if it persists for too long. You can use over-the-counter medicines to reduce bloating, but for a healthier gut, it is better to change your lifestyle completely and eliminate some of the foods that might aggravate it. Simple changes in the diet are all it takes for a happy and healthy gut.
