Anti-Bloating Diet for 7 Days
Ondřej DvořákIn short: this 7-day anti-bloating meal plan focuses on easy-to-digest foods and smaller portions, and steers clear of common triggers like beans, onions, cabbage, broccoli and fizzy drinks. Pair it with simple eating habits — and mastic, a food supplement that contributes to the normal function of the digestive system — for everyday comfort.
Foods that commonly cause bloating
Everyone is different, but these foods often trigger bloating — go easy on them while you reset:
- beans and pulses,
- onions and garlic,
- cabbage, broccoli and cauliflower,
- carbonated drinks,
- very fatty or fried foods.
What to lean on instead: easily digestible foods, smaller portions, gentle fibre and plenty of water. If you're not sure whether a food bloats you, skip it for a few days and see how you feel.
The 7-day anti-bloating meal plan
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.
Day 2
- Breakfast: smoothie 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 almonds.
Day 3
- Breakfast: avocado toast on gluten-free bread with an egg.
- Lunch: rice porridge with chicken and vegetable purée (carrot, pumpkin).
- Dinner: roasted chicken thigh with sweet potatoes and broccoli.
- Snack: a handful of sunflower seeds.
Day 4
- Breakfast: yogurt with flaxseed, strawberries and a little honey.
- Lunch: fish fillet (trout or cod) with steamed vegetables and potatoes.
- Dinner: turkey breast with roasted carrots and pumpkin.
- Snack: a handful of cashews.
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: a slice of watermelon.
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: a slice of pear and a handful of almonds.
Day 7
- Breakfast: smoothie with 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: a handful of pumpkin seeds.
Simple habits that help
- eat smaller portions, more slowly, and chew well;
- keep regular meal times and don't eat late at night;
- drink plenty of water through the day;
- as a supplement, mastic contributes to the normal function of the digestive system — many people chew raw mastic tears after meals or take mastic capsules as part of their routine.
Note: this is general information, not medical advice, and mastic is a food supplement, not a medicine. If bloating is frequent, severe or comes with other symptoms, please see your doctor.
FAQ
| Question | Answer |
|---|---|
| Which foods most often cause bloating? | Beans and pulses, onions and garlic, cabbage, broccoli and cauliflower, carbonated drinks, and very fatty or fried foods are common triggers. |
| What should I eat to reduce bloating? | Easily digestible foods, smaller portions, gentle fibre and plenty of water. The 7-day plan above is a simple starting point. |
| Can mastic help with bloating? | Mastic is a food supplement that contributes to the normal function of the digestive system. Many people chew it or take capsules as part of their routine. It isn't a medicine — for ongoing bloating, see your doctor. |
| How long until bloating improves? | It varies from person to person. Try the plan for a week and notice which foods suit you; persistent bloating should be checked by a doctor. |
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Want to support your digestion the natural way? Choose capsules or raw tears.
