You enjoy good food but often suffer from bloating. It may be linked to sensitive intestines or difficult digestion. Here are 6 recipes: two starters, two main courses and two desserts, to give you ideas for meals from start to finish. If your bloating is frequent or painful, speak to your doctor.
Anti-bloating recipe no. 1: Complete salad
A light salad made with raw vegetables, so as not to make your meal feel too heavy when you often have a bloated belly. It includes a hard cheese that is naturally low in lactose: lactose can cause bloating in people who do not digest it well. To make it (serves 2), you’ll need:
- 50 g lamb’s lettuce
- 1 medium beetroot, cooked
- A few walnut halves
- 2 hard-boiled eggs
- A little Gruyère or Emmental
- For the dressing: olive oil, shallot, parsley, raspberry vinegar
Method:
- wash and dry the lamb’s lettuce;
- cook the eggs until hard-boiled;
- cut the beetroot and cheese into small cubes;
- on each plate, arrange the lamb’s lettuce, chopped hard-boiled egg, cheese and beetroot cubes, and a few walnut halves;
- dress with a drizzle of olive oil, a little vinegar, and finely chopped parsley and shallot.
Anti-bloating recipe no. 2: Seafood salad
A second salad that’s very filling and truly refreshing. Fennel and cucumber add freshness; if you are prone to digestive discomfort, see how well you tolerate them. For 2 people, you’ll need:
- 100 g wholegrain bulgur
- 100 g peeled pink shrimp
- 1 avocado
- 1/2 fennel bulb
- 1 piece of cucumber
- Chopped fresh herbs (parsley, chives, mint, dill…)
- For the dressing: 1 yogurt, juice of half a lemon, 1 tbsp olive oil, salt and pepper
It’s incredibly easy to make:
- cook the bulgur in lightly salted boiling water;
- rinse the shrimp and drain them;
- peel and dice the vegetables;
- wash and finely chop the herbs;
- whisk all the dressing ingredients together until smooth and creamy;
- place the ingredients and dressing in a salad bowl, mix, and add the chopped herbs.
Anti-bloating recipe no. 3: Chicken and asparagus pasta
A very simple and delicious recipe. Cooked asparagus is generally well tolerated, while wholegrain pasta provides fibre. A simple idea when you want to feel less bloated, adapted to your own tolerance. For one person, you’ll need:
- 100 g pasta, preferably semi-wholemeal or wholemeal, or even gluten-free
- 100 g green asparagus
- 1 handful of cherry tomatoes
- 1 chicken fillet
- A little grated garlic
- 2 tbsp olive oil
- 1 tbsp lemon juice
- A little 0% single cream (or soy-based plant cream)
- 1 handful of fresh basil
- Salt and pepper
The method couldn’t be easier:
- prepare a marinade with the garlic, lemon juice and olive oil, then season with salt and pepper to taste;
- slice the chicken fillet into strips and leave them to marinate;
- peel the asparagus with a vegetable peeler, remove the tough ends and blanch them in boiling water for 5 minutes;
- wash the cherry tomatoes and cut them in half;
- cook the pasta al dente;
- pan-fry the chicken, then add the marinade and tomatoes and cook covered;
- add the liquid cream and cook for another minute, stirring;
- add the pasta, asparagus and chopped fresh basil, then serve.
Anti-bloating recipe no. 4: Fish with summer vegetables
Light and flavourful, this dish should feel gentle on your belly: the vegetables are cooked and the fish is easy to digest. To make it (serves 2), you’ll need:
- 2 fish fillets of your choice (salmon, cod, pollock…)
- 2 peppers
- 1 courgette
- 1 garlic clove
- 1 lemon
- Fresh herbs (coriander, parsley, rosemary…)
- 1 tbsp olive oil
- Salt and pepper
Method:
- cut the peppers and courgette into small cubes;
- in a frying pan, sauté the minced garlic and vegetables in olive oil, then season with salt and pepper;
- place the two fish fillets in an ovenproof dish;
- add the sautéed vegetables, a little lemon juice and the herbs of your choice;
- bake at 200oC for 10-15 min if the fish is fresh, 20-25 min if the fish is frozen (but it must be defrosted beforehand);
- A little foodie tip: before baking, you can sprinkle over a little breadcrumbs.
Anti-bloating recipe no. 5: Baked apples
After the starters and main courses, it’s time for dessert. Here is a very simple recipe that will probably remind you of childhood. Cooked apples are often well tolerated by sensitive stomachs. They are rich in pectin and, paired with cinnamon, make a gentle dessert. For two people, all you need is:
- 2 large apples such as Reinette, Canada or Chanteclerc
- A little brown sugar
- A little cinnamon
The preparation is quick:
- wash the apples, remove the cores and lightly prick the skin with a fork;
- place the apples in an ovenproof dish;
- sprinkle with brown sugar and ground cinnamon, then add a little water to the bottom of the dish;
- bake for 20-30 min at 180oC.
Anti-bloating recipe no. 6: Kiwi and lime mousse
One last recipe, to finish on a light note: fresh and airy, it rounds off any meal perfectly. To make it (serves 2), you’ll need:
- 2 kiwis
- 2 tbsp agave syrup
- 1/2 lime
- 125 g fat-free plain soft cheese
- 1 egg white
- 1 pinch of salt
- Seeds or nuts of your choice
Method:
- peel the kiwis and blend them;
- grate the lime zest, squeeze the juice and set aside;
- mix the kiwi flesh, agave syrup, fromage blanc and lime juice;
- whisk the egg white with the pinch of salt until stiff peaks form;
- gently fold the whipped egg white into the mixture;
- pour into 2 small glasses and chill in the fridge for 1 hour;
- before serving, sprinkle with grated lime zest and a few crushed seeds or nuts.
Frequently asked questions
Can you replace the dairy products in these recipes?
Recipe no. 3 already includes a plant-based option: soy-based cream instead of single cream. For the other recipes (cheese in no. 1, yoghurt in no. 2 and soft cheese in no. 6), you can use alternatives that suit you. If you do not tolerate lactose well, ask a qualified professional for advice.
Are these recipes suitable for one person?
Most are designed for two people, but the quantities can easily be halved. Recipe no. 3, chicken and asparagus pasta, is already intended for one person. The desserts, baked apples and kiwi and lime mousse, also work well as individual portions.
Are these recipes suitable for a light meal?
Yes, they are designed to feel light: think raw vegetable salad, fish with cooked vegetables, baked apples or kiwi and lime mousse. They can therefore work well for a meal when you want to avoid feeling too full.
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