{"id":32030,"date":"2022-10-18T21:49:24","date_gmt":"2022-10-18T21:49:24","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=32030"},"modified":"2024-12-09T18:07:33","modified_gmt":"2024-12-09T18:07:33","slug":"non-bloating-meals","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/non-bloating-meals\/","title":{"rendered":"Feeling Bloated After Eating? Here is Your Perfect Day of Bloat-Free Meals"},"content":{"rendered":"<p><em>Feeling bloated after eating? You are not alone, so many people face this uncomfortable issue. That&#8217;s why we are bringing you a bloat-free day of eating with these easy, healthy RD-approved recipes for non-bloating meals.<\/em><\/p>\n\n\n<p>Let\u2019s be real\u2014no one wants to<a href=\"https:\/\/www.humnutrition.com\/blog\/bloating\/\" target=\"_self\" rel=\"\"> feel bloated<\/a>. It\u2019s uncomfortable, can be painful, and can even be embarrassing. But there are some days you just <em>really<\/em> don\u2019t want to deal with it. And for that, we tapped a dietitian for an entire day of non-bloating meals you can rely on.<\/p>\n\n\n<p>These bloat-free recipes are delicious and gut-friendly, with a <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\" target=\"_self\" rel=\"\">healthy dose of fiber <\/a>(but not too much), pre- and <a href=\"https:\/\/www.humnutrition.com\/blog\/the-guide-to-choosing-the-best-probiotic-for-you\/\">probiotics<\/a>, and easy-to-digest ingredients (meaning they won\u2019t cause unwelcome <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-bloating\/\">bloating<\/a>). Read on to learn more about bloating and to see the RD-approved recipes.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-bloated-after-eating-here-are-food-principals-to-follow\">Bloated After Eating? Here Are Food Principals to Follow<\/h2>\n\n\n<p>\u201cBloating is the build-up of <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-fart\/\">gas<\/a> causing distension in the lower stomach,\u201d explains <a href=\"https:\/\/www.humnutrition.com\/blog\/author\/gaby-vaca-flores\/\" target=\"_self\" rel=\"\">Gaby Vaca-Flores<\/a>, RDN, CLE, HUM\u2019s education specialist. \u201cIt can be described as feelings of extreme fullness or pressure in the abdomen.\u201d There are many <a href=\"https:\/\/www.humnutrition.com\/blog\/bloating\/\" target=\"_self\" rel=\"\">causes of bloating<\/a>, but the most common, says Vaca-Flores, is difficulty digesting. \u201cCertain macro and micronutrients are difficult for our bodies to digest, causing the stomach to take too long to empty its contents,\u201d Vaca-Flores says. \u201cDelayed emptying can result in the accumulation of gas (or bloating).\u201d<\/p>\n\n\n<p>If you\u2019re constantly feeling bloated, it\u2019s 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\u2019t cause bloating could be the answer to your tummy issues. These are Vaca-Flores&#8217; tried and true steps for an anti-bloat diet.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Focus on how you\u2019re eating your food: <\/strong>Take your time chewing, Vaca-Flores says. Chewing your food thoroughly breaks it down into smaller pieces, which makes it easier to digest.<\/li>\n\n\n\n<li><strong>Avoid using straws: <\/strong>Using a straw can cause you to suck in excess air, which can get trapped in your stomach and cause bloating, according to<a href=\"https:\/\/www.nm.org\/healthbeat\/healthy-tips\/nutrition\/how-to-beat-the-bloat\" target=\"_blank\" rel=\"noreferrer noopener\"> Northwestern Medicine<\/a>.<\/li>\n\n\n\n<li><strong>Cut back on bubbly drinks: <\/strong>Sparkling drinks are infused with carbon dioxide gas, which can enter your digestive system and cause bloating. If you\u2019re prone to bloating, Vaca-Flores suggests limiting your consumption of these drinks.<\/li>\n\n\n\n<li><strong>Take a digestive enzyme: <\/strong>Your body already produces digestive enzymes to help break down the food you eat. But if you\u2019re 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 <a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" target=\"_blank\" rel=\"noreferrer noopener\">HUM\u2019s Flatter Me<\/a>) can help. They work to break down your meals quickly so your body can easily digest them and absorb the nutrients.<\/li>\n\n\n\n<li><strong>Look for low-FODMAP foods: <\/strong>FODMAPs are carbohydrates the small intestine has trouble digesting. If you\u2019re struggling with bloating, look for low-FODMAP foods such as eggs, meat, certain vegetables, and certain fruits. (<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" target=\"_blank\" rel=\"noreferrer noopener\">HUM\u2019s Core Strength<\/a> <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> powder is also low-FODMAP to prevent morning bloat.)<\/li>\n\n\n\n<li><strong>Fill up on <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a>: <\/strong>Fiber keeps your digestive tract moving and works to help eliminate waste and <a href=\"https:\/\/www.humnutrition.com\/blog\/the-best-detox-foods\/\">detox<\/a> your system. If you\u2019re not getting enough fiber, you\u2019ll likely feel bloated from the buildup of waste in your gastrointestinal tract. Most Americans don\u2019t eat enough fiber, which is why every recipe included below has a healthy dose of the nutrient.<\/li>\n\n\n\n<li><strong>Put prebiotic- and probiotic-rich foods on your plate: <\/strong>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!)<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-bloated-after-eating-faqs\">Bloated After Eating FAQs<\/h2>\n\n\n<p><strong>1. Why do I feel bloated after eating?<\/strong><br>Bloating after a meal often occurs due to overeating, eating too quickly, or consuming foods that are harder to digest, like high-fat or high-fiber foods. Gas buildup from certain foods or beverages can also contribute.<\/p>\n\n\n<p><strong>2. Which foods are most likely to cause bloating?<\/strong><br>Foods like beans, broccoli, onions, carbonated drinks, and <a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">dairy<\/a> (if you\u2019re lactose intolerant) are common culprits. Everyone\u2019s triggers are different, so keeping a food diary can help identify yours.<\/p>\n\n\n<p><strong>3. Is bloating after a meal normal?<\/strong><br>Mild bloating is common and usually harmless, but persistent or painful bloating could indicate an underlying issue, such as food intolerance or a digestive disorder, and may require medical attention.<\/p>\n\n\n<p><strong>4. Can digestive enzymes help reduce bloating?<\/strong><br>Yes, digestive enzymes like those in HUM Nutrition\u2019s Flatter Me can help break down proteins, fats, and carbohydrates more efficiently, potentially reducing post-meal bloating.<\/p>\n\n\n<p><strong>5. How can I prevent bloating after eating?<\/strong><br>To prevent bloating, eat slowly, chew thoroughly, avoid overeating, and limit trigger foods. Staying hydrated and incorporating a probiotic can also support healthy <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a>.<\/p>\n\n\n<p><strong>6. When should I see a doctor about bloating?<\/strong><br>If bloating is severe, accompanied by <a href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">weight loss<\/a>, persistent pain, or other concerning symptoms like blood in the stool, consult a healthcare provider to rule out serious conditions.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-your-perfect-day-of-non-bloating-meals\">Your Perfect Day of Non-Bloating Meals<\/h2>\n\n\n<p>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 <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">Gut Health<\/a> Reset Guide, featuring 14 days of recipes and tips to improve your digestion and bolster your microbiome.<\/p>\n\n\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-1\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/non-bloating-meals-overnight-oats-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"non bloating meals overnight oats\" loading=\"lazy\" itemprop=\"image\" data-has-transparency=\"false\" data-dominant-color=\"aba8a2\" style=\"--dominant-color: #aba8a2;\" \/>\n\t\t\t<h2 id=\"cinna-protein-overnight-oats\" class=\"mb-4\" itemprop=\"name\">Cinna-Protein Overnight Oats<\/h2>\n\t\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H10M\">PREP<br>10 mins<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H0M\">COOK<br>0 min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"5\">SERVES<br>5<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1  gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 \u00bd cups old-fashioned rolled oats<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 \u00bd cups plant-based milk<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">5 teaspoons light brown sugar<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">5 scoops of HUM Nutrition\u2019s Core Strength Protein powder<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\u2009\u00bd teaspoons vanilla extract<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\u2009\u00bc teaspoons ground cinnamon<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bd teaspoon salt<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-1\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Combine all ingredients together in a large bowl.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Pour even portions of the oat mixture into mason jars or airtight containers.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Refrigerate overnight.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\t\t<meta itemprop=\"description\" content=\"Feeling bloated after eating? You are not alone, so many people face this uncomfortable issue. That&#8217;s why we are bringing you a bloat-free day of eating with these easy, healthy RD-approved recipes for non-bloating meals. Let\u2019s be real\u2014no one wants to feel bloated. It\u2019s uncomfortable, can be painful, and can even be embarrassing. But there [&hellip;]\">\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Maddy Sims\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2022-10-18T21:49:24+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Bloating,food,Recipes\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-2\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/non-bloating-meals-salmon-bowl-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"non bloating meals salmon bowl\" loading=\"lazy\" itemprop=\"image\" data-has-transparency=\"false\" data-dominant-color=\"c7bca8\" style=\"--dominant-color: #c7bca8;\" \/>\n\t\t\t<h2 id=\"spicy-salmon-rice-bowl\" class=\"mb-4\" itemprop=\"name\">Spicy Salmon Rice Bowl<\/h2>\n\t\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H15M\">PREP<br>15 min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H15M\">COOK<br>15 min<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"1\">SERVES<br>1<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1  gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">3 to 4 oz. cooked salmon, chilled<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 1\/2 cups white rice<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tablespoon water<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tablespoon soy sauce<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 teaspoons Kewpie mayonnaise<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 teaspoons Sriracha <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1\/2 avocado, sliced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Scallions, thinly sliced for garnish<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Toasted sesame seeds, for garnish<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Seaweed snacks, for serving<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-2\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">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.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Cover bowl with parchment or plastic wrap, and microwave until the rice is fluffy and everything is warmed through, about 2 minutes.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Remove bowl from the microwave, and discard the parchment\/plastic wrap. Add soy sauce, mayonnaise and sriracha. Toss until fully combined.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Top bowl with avocado, scallions, and sesame seeds. Serve with seaweed snacks.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">TIP: To make vegan, use crumbled tofu instead of flaked salmon and vegan mayo instead of Kewpie mayo.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\t\t<meta itemprop=\"description\" content=\"Feeling bloated after eating? You are not alone, so many people face this uncomfortable issue. That&#8217;s why we are bringing you a bloat-free day of eating with these easy, healthy RD-approved recipes for non-bloating meals. Let\u2019s be real\u2014no one wants to feel bloated. It\u2019s uncomfortable, can be painful, and can even be embarrassing. But there [&hellip;]\">\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Maddy Sims\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2022-10-18T21:49:24+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Bloating,food,Recipes\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n\n\n<div itemscope itemtype=\"https:\/\/schema.org\/Recipe\" id=\"recipe-block-3\"  class=\"recipe-block my-10 border-b border-light\" >\n\n\t<img decoding=\"async\" width=\"640\" height=\"480\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/non-bloating-meals-chicken-salad-1-jpg-640x480.webp\" class=\"mb-8 not-transparent\" alt=\"non bloating meals chicken salad\" loading=\"lazy\" itemprop=\"image\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/non-bloating-meals-chicken-salad-1-jpg-640x480.webp 640w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/non-bloating-meals-chicken-salad-1-jpg-768x576.webp 768w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/non-bloating-meals-chicken-salad-1-jpg-758x569.webp 758w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/non-bloating-meals-chicken-salad-1-jpg.webp 770w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" data-has-transparency=\"false\" data-dominant-color=\"8d6f57\" style=\"--dominant-color: #8d6f57;\" \/>\n\t\t\t<h2 id=\"chicken-sauerkraut-salad\" class=\"mb-4\" itemprop=\"name\">Chicken &#038; Sauerkraut Salad<\/h2>\n\t\n\t\n\t<div class=\"flex py-4 border-y border-light mb-8\">\n\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"prepTime\" content=\"P0DT0H15M\">PREP<br>15 mins<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"cookTime\" content=\"P0DT0H15M\">COOK<br>15 mins<\/div>\n\t\t\t\t\t\t\t<div class=\"mr-6 md:mr-8 lg:mr-16\" itemprop=\"recipeYield\" content=\"2\">SERVES<br>2<\/div>\n\t\t\t<\/div>\n\n\n\t<div class=\"grid grid-cols-1  gap-8 mb-8\">\n\t\t<div>\n\t\t\t<h3 class=\"mb-4\">INGREDIENTS<\/h3>\n\t\t\t\t\t\t\t<ul class=\"!mb-0\">\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">2 chicken breasts, cooked and chopped<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 \u00bd  cups sauerkraut <\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u2153 medium white onion, diced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 stalk of celery, diced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u2153 red bell pepper, diced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bd carrot diced<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bd can (4 oz) of pimento peppers, drained<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">1 tablespoon sugar<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bd tablespoon olive oil<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u00bd tablespoon apple cider vinegar<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">\u2153 teaspoon dijon mustard<\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li class=\"pl-2 !mb-1\" itemprop=\"recipeIngredient\">Pinch of salt<\/li>\n\t\t\t\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t<h3 class=\"mb-4\" id=\"recipe-instructions-3\">INSTRUCTIONS<\/h3>\n\t\t\t<ol class=\"!mb-12\">\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">To avoid bloating, cook down the onions, celery, red pepper, and carrots.<\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">In a large bowl, toss together all of the ingredients. Then, add dressing and toss again. <\/li>\n\t\t\t\t\t\t\t<li class=\"!mb-4 pl-2 marker:text-2xl marker:font-bold marker:font-display\" itemprop=\"recipeInstructions\">Best if refrigerated at least 30 minutes before serving.<\/li>\n\t\t\t\t\t<\/ol>\n\t\n\n\t\n\t\t\t<meta itemprop=\"description\" content=\"Feeling bloated after eating? You are not alone, so many people face this uncomfortable issue. That&#8217;s why we are bringing you a bloat-free day of eating with these easy, healthy RD-approved recipes for non-bloating meals. Let\u2019s be real\u2014no one wants to feel bloated. It\u2019s uncomfortable, can be painful, and can even be embarrassing. But there [&hellip;]\">\n\t\n\n\t<div itemprop=\"author\" itemscope  itemtype=\"https:\/\/schema.org\/Person\" >\n\t\t<meta itemprop=\"name\" content=\"Maddy Sims\">\n\t\t\t<\/div>\n\t<meta itemprop=\"datePublished\" content=\"2022-10-18T21:49:24+00:00\">\n\n\t<meta itemprop=\"keywords\" content=\"Food,Recipes,Bloating,food,Recipes\">\n\t\t<div itemprop=\"aggregateRating\" itemscope itemtype=\"https:\/\/schema.org\/AggregateRating\">\n\t\t<meta itemprop=\"ratingValue\" content=\"5\">\n\t\t<meta itemprop=\"reviewCount\" content=\"1\">\n\t<\/div>\n\t<\/div>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9eb7ccd0-7ec8-11f0-9a79-07ea27649491.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2851 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tclinically studied to debloat in 30 minutes\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Feeling bloated after eating? You are not alone, so many people face this uncomfortable issue. That&#8217;s why we are bringing you a bloat-free day of eating with these easy, healthy RD-approved recipes for non-bloating meals. Let\u2019s be real\u2014no one wants to feel bloated. It\u2019s uncomfortable, can be painful, and can even be embarrassing. But there [&hellip;]<\/p>\n","protected":false},"author":70,"featured_media":32037,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[298,198,329],"coauthors":[21927],"class_list":["post-32030","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-bloating","tag-food","tag-recipes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Easy, Non-Bloating Meals for a Flat Belly Day | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Bloated after eating? These non-bloating meals from a registered dietitian will help you enjoy a bloat-free day filled with nutrients.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/non-bloating-meals\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Feeling Bloated After Eating? Here is Your Perfect Day of Bloat-Free Meals\" \/>\n<meta property=\"og:description\" content=\"Bloated after eating? These non-bloating meals from a registered dietitian will help you enjoy a bloat-free day filled with nutrients.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/non-bloating-meals\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-18T21:49:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-09T18:07:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/10\/non-bloating-meals-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1438\" \/>\n\t<meta property=\"og:image:height\" content=\"676\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Maddy Sims\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maddy Sims\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/non-bloating-meals\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/non-bloating-meals\/\"},\"author\":{\"name\":\"Maddy Sims\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/d59622a03ffd689cb6372824581afeaf\"},\"headline\":\"Feeling Bloated After Eating? 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