Your Perfect Day of Bloat-Free Eating

Enjoy a bloat-free day of eating with these easy, healthy RD-approved recipes for non-bloating meals.

Let’s be real—no one wants to feel bloated. It’s uncomfortable, can be painful, and can even be embarrassing. But there are some days you just really don’t want to deal with it. And for that, we tapped a dietitian for an entire day of non-bloating meals you can rely on.

These bloat-free recipes are delicious and gut-friendly, with a healthy dose of fiber (but not too much), pre- and probiotics, and easy-to-digest ingredients (meaning they won’t cause unwelcome bloating). Read on to learn more about bloating and to see the RD-approved recipes.

Anti-Bloat Food Principals to Follow

“Bloating is the build-up of gas causing distension in the lower stomach,” explains Gaby Vaca-Flores, RDN, CLE, HUM’s education specialist. “It can be described as feelings of extreme fullness or pressure in the abdomen.” There are many causes of bloating, but the most common, says Vaca-Flores, is difficulty digesting. “Certain macro and micronutrients are difficult for our bodies to digest, causing the stomach to take too long to empty its contents,” Vaca-Flores says. “Delayed emptying can result in the accumulation of gas (or bloating).”

If you’re constantly feeling bloated, it’s definitely worth visiting your doctor to find out if something more serious is going on. But if your bloating is more occasional, making some small adjustments to your diet could make a big difference. Focusing on foods that don’t cause bloating could be the answer to your tummy issues. These are Vaca-Flores’ tried and true steps for an anti-bloat diet.

  • Focus on how you’re eating your food: Take your time chewing, Vaca-Flores says. Chewing your food thoroughly breaks it down into smaller pieces, which makes it easier to digest.
  • Avoid using straws: Using a straw can cause you to suck in excess air, which can get trapped in your stomach and cause bloating, according to Northwestern Medicine.
  • Cut back on bubbly drinks: Sparkling drinks are infused with carbon dioxide gas, which can enter your digestive system and cause bloating. If you’re prone to bloating, Vaca-Flores suggests limiting your consumption of these drinks.
  • Take a digestive enzyme: Your body already produces digestive enzymes to help break down the food you eat. But if you’re prone to bloating, eat certain foods that are harder to digest, or simply want to give your system a boost, a digestive enzyme supplement (like HUM’s Flatter Me) can help. They work to break down your meals quickly so your body can easily digest them and absorb the nutrients.
  • Look for low-FODMAP foods: FODMAPs are carbohydrates the small intestine has trouble digesting. If you’re struggling with bloating, look for low-FODMAP foods such as eggs, meat, certain vegetables, and certain fruits. (HUM’s Core Strength protein powder is also low-FODMAP to prevent morning bloat.)
  • Fill up on fiber: Fiber keeps your digestive tract moving and works to help eliminate waste and detox your system. If you’re not getting enough fiber, you’ll likely feel bloated from the buildup of waste in your gastrointestinal tract. Most Americans don’t eat enough fiber, which is why every recipe included below has a healthy dose of the nutrient.
  • Put prebiotic- and probiotic-rich foods on your plate: While your gut microbiome already has prebiotics and probiotics (good bacteria that help digest your food), adding some foods that contain these nutrients can give your system a boost. Some examples include yogurt, sauerkraut, kimchi, bananas, whole grains, green onions, garlic, and soybeans. (Psst: Many of the non-bloating meals below contain a healthy dose of pre- and probiotics!)

Your Perfect Day of Non-Bloating Meals

Follow the recipes below for a bloat-free, flat-belly day. For more RD-approved recipes that are easy on your gut, sign up for our free Gut Health Reset Guide, featuring 14 days of recipes and tips to improve your digestion and bolster your microbiome.

non bloating meals overnight oats

Cinna-Protein Overnight Oats

10 mins
0 min


  • 2 ½ cups old-fashioned rolled oats
  • 2 ½ cups plant-based milk
  • 5 teaspoons light brown sugar
  • 5 scoops of HUM Nutrition’s Core Strength Protein powder
  • 1 ½ teaspoons vanilla extract
  • 1 ¼ teaspoons ground cinnamon
  • ½ teaspoon salt


  1. Combine all ingredients together in a large bowl.
  2. Pour even portions of the oat mixture into mason jars or airtight containers.
  3. Refrigerate overnight.
non bloating meals salmon bowl

Spicy Salmon Rice Bowl

15 min
15 min


  • 3 to 4 oz. cooked salmon, chilled
  • 1 1/2 cups white rice
  • 1 tablespoon water
  • 1 tablespoon soy sauce
  • 2 teaspoons Kewpie mayonnaise
  • 2 teaspoons Sriracha
  • 1/2 avocado, sliced
  • Scallions, thinly sliced for garnish
  • Toasted sesame seeds, for garnish
  • Seaweed snacks, for serving


  1. In a microwave-safe bowl, add the salmon. Using a fork, flake it until it resembles canned fish. Top the salmon with rice, and sprinkle rice with about 1 tablespoon of water.
  2. Cover bowl with parchment or plastic wrap, and microwave until the rice is fluffy and everything is warmed through, about 2 minutes.
  3. Remove bowl from the microwave, and discard the parchment/plastic wrap. Add soy sauce, mayonnaise and sriracha. Toss until fully combined.
  4. Top bowl with avocado, scallions, and sesame seeds. Serve with seaweed snacks.
  5. TIP: To make vegan, use crumbled tofu instead of flaked salmon and vegan mayo instead of Kewpie mayo.
non bloating meals chicken salad

Chicken & Sauerkraut Salad

15 mins
15 mins


  • 2 chicken breasts, cooked and chopped
  • 1 ½ cups sauerkraut
  • ⅓ medium white onion, diced
  • 1 stalk of celery, diced
  • ⅓ red bell pepper, diced
  • ½ carrot diced
  • ½ can (4 oz) of pimento peppers, drained
  • 1 tablespoon sugar
  • ½ tablespoon olive oil
  • ½ tablespoon apple cider vinegar
  • ⅓ teaspoon dijon mustard
  • Pinch of salt


  1. To avoid bloating, cook down the onions, celery, red pepper, and carrots.
  2. In a large bowl, toss together all of the ingredients. Then, add dressing and toss again.
  3. Best if refrigerated at least 30 minutes before serving.
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