Anti-Bloating Diet for 7 Days

Here's a 7-day diet plan that can help reduce bloating. It includes easily digestible foods. It is important to avoid foods that cause bloating, such as beans, onions, cabbage, broccoli, and carbonated beverages. Smaller portions and plenty of fiber are also advisable to promote proper digestion.

Anti-Bloating Diet for 1 Week

Day 1

• Breakfast: oatmeal with almond milk, banana slices and chia seeds.
• Lunch: grilled chicken breast, quinoa and steamed zucchini.
• Dinner: Baked salmon with rice and spinach.
• Snack: A handful of almonds or other nuts.

Day 2

• Breakfast: Smoothie made with coconut milk, spinach, blueberries and flaxseed.
• Lunch: Beef steak, roasted sweet potatoes and steamed carrots.
• Dinner: Pan-seared tofu with rice noodles and zucchini.
• Snack: Apple with a few pieces of almonds.

Day 3

• Breakfast: Avocado toast on gluten-free bread with an egg.
• Lunch: Rice porridge with chicken and vegetable puree (carrot, pumpkin).
• Dinner: Roasted chicken thigh with sweet potatoes and broccoli.
• Snack: Handful of sunflower seeds.

Day 4

• Breakfast: Yogurt with flax seeds, strawberry pieces and a small amount of honey.
• Lunch: Fish fillet (trout or cod) with steamed vegetables and potatoes.
• Dinner: Turkey breast with roasted carrots and pumpkin.
• Snack: Handful of cashew nuts.

Day 5:

• Breakfast: oatmeal with apple, cinnamon and almond milk.
• Lunch: grilled vegetables (peppers, zucchini, eggplant) with hummus.
• Dinner: Tofu stir fry with rice and baby carrots.
• Snack: Watermelon slice.

Day 6:

• Breakfast: Omelette with tomatoes and spinach.
• Lunch: Baked salmon with quinoa and steamed asparagus.
• Dinner: Chicken broth with rice noodles and cilantro.
• Snack: Slice of pear and a handful of almonds.

Day 7:

• Breakfast: Smoothie of coconut milk, banana and raspberry.
• Lunch: Grilled turkey breast with boiled potatoes and broccoli.
• Dinner: Pan seared tofu with spinach and roasted sweet potatoes.
• Snack: Handful of pumpkin seeds.

If you're not sure if a particular food causes bloating, try skipping it and watch how you feel.

Our tip

1. Chew mastic gum crystals after meals.
2. Try a mastic smoothie.
   
3. Try mastic capsules.