POPSUGAR Fitness

25 Recipes to Help Beat Belly Bloat

Jul 9 2014 - 4:58pm

The foods you choose have a huge impact on the way you feel. And far beyond bikini season, dealing with a bloated, distended belly is just plain uncomfortable. All of these warm-weather recipes include healthy and delicious ingredients that fight belly bloat and keep your body nourished and satisfied.

Source: Leta Shy, Jenny Sugar, Lizzie Fuhr, Michele Foley, and Pure2raw [1]

Chia Pudding

High in anti-inflammatory omega-3s, this sweet chia pudding [2] is a make-ahead recipe that will save you time, fill you up on fiber, and help you debloat. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day.

Photo: Lizzie Fuhr

Apple Cinnamon Quinoa Bake

Protein-packed and rich in fiber, this gluten-free quinoa bake [3] is a make-ahead breakfast recipe to try ASAP. Featuring cinnamon-spiced apples, raisins, and crunchy almonds, a square can be enjoyed plain or with a few spoonfuls of creamy Greek yogurt for extra digestive-aiding power.

Photo: Jenny Sugar

Tropical Buckwheat Bowl

Bloat-beating tropical produce like pineapple and bananas come together for a raw buckwheat bowl [4] that takes your taste buds on a quick Hawaiian vacation.

Source: Pure2raw [5]

Overnight Oats

High in protein and fiber, this whole-grain-filled recipe for easy overnight oats [6] is one of the quickest ways to healthy digestion. This recipe takes just 30 seconds to prep the night before, and it will keep you full for hours after you enjoy it the following morning.

Photo: Lizzie Fuhr

Tropical Piña Colada Smoothie

Leave prepackaged, oh-so-sweet mixes for the amateurs, and blend up a fresh colada-inspired smoothie [7] that cuts calories and maintains the sweet tropical flavors you crave. The pineapple in this smoothie contains the enzyme bromelain, which has been proven to ease digestion woes and support a flat belly.

Photo: Lizzie Fuhr

Tropical Smoothie

Both pineapple and papaya contain enzymes — bromelain and papain, respectively — that help banish bloat by breaking down protein and easing digestion. Snack on a bowl of cut-up fruit, or make this papaya, pineapple, and coconut water smoothie [8] for a midmorning snack.

Source: POPSUGAR Studios

PB&J Smoothie

Craving a classic PB&J sandwich on white bread but want to skip refined carbs? Get all the flavors you're craving and over 100 percent of your daily recommended fiber with this PB&J smoothie [9] from celebrity trainer Harley Pasternak.

Photo: Michele Foley

Flat-Belly Smoothie

Our pineapple kale blueberry smoothie [10] is packed with everything you need for an energizing day. Added bonus: it also contains ingredients known to help debloat the body!

Photo: Jenny Sugar

Chocolate Coconut Water Smoothie

This refreshing three-ingredient coconut water smoothie [11] creation plays up the chocolate flavor of the Zico, but it's thickened up by a frozen banana and raw hemp seeds. This hydrating smoothie will help you beat the Summer heat, while the potassium in the banana keeps a bloated belly away.

Photo: Lizzie Fuhr

Cucumber Mint Soup

Low in calories and full of hydrating cukes, this cooling yogurt cucumber mint soup [12] supports healthy digestion and helps you beat bloat.

Photo: Lizzie Fuhr

Vegan Broccoli Soup

This dairy-free, bloat-beating broccoli soup gets its detoxifying properties from its high fiber content. A dash of nutmeg and cayenne increases the fat-burning potential of this creamy vegan broccoli soup [13].

Photo: Leta Shy

Carrot Ginger Soup

Spicy ginger is a great option when you want to flush out toxins; it has great anti-inflammatory and immune-boosting properties. This ginger carrot detox soup [14] is also high in digestion-relieving manganese.

Photo: Lizzie Fuhr

Cucumber and Avocado Soup

The hydrating and fiber-rich ingredients in this chilled soup [15] will help you keep cool in warmer temperatures and support your flat-belly goals.

Photo: Leta Shy

Sweet and Sour Cucumbers

Dress up hydrating cucumbers in just a few ingredients for a fresh and tangy side of sweet and sour salad [16] that everyone will enjoy.

Photo: Lizzie Fuhr

Cabbage Hemp Salad

This fresh, creative, and crunchy salad [17] from Crazy Sexy Kitchen is a must-try raw recipe when you're prepping for crop tops and bikini season. The hemp seeds and avocado are a great source of anti-inflammatory omega-3s and monounsaturated fats that have been linked to decreased belly fat — and all that high-fiber cabbage will keep your digestive system moving.

Photo: Lizzie Fuhr

Thai Citrus Chicken Salad

A mix of digestion-relieving cabbage and papaya and hydrating, antioxidant-rich daikon — along with a tangy Thai-inspired citrus dressing — makes this citrus chicken salad [18] a flavorful, filling lunch that's high in protein and low in fat, carbs, and calories.

Photo: Leta Shy

Kale and Quinoa Superfood Salad

Powerhouse ingredients kale and quinoa combine in this salad [19] for a meal you'll want to make again and again. Both are jam-packed with nutrients like vitamins A, C, and K, healthy fats, protein, and fiber — everything you need to help keep bloat at bay.

Photo: Leta Shy

Apple and Cabbage Salad

Apples marry with the dynamic duo of red and savoy cabbage, combining for a fiber-filled salad [20] that aids in digestion and debloating. Fennel seeds add to the fiber factor, plus a kick of cayenne boosts your metabolism.

Photo: Lizzie Fuhr

Lemony Toasted Quinoa and Cabbage Salad

Not only do the flavors in this clean lemon and quinoa salad [21] taste delicious, but each ingredient also helps aid digestion, like the fiber in the quinoa, chickpeas, and cabbage and the detoxifying properties of lemon. Feel free to dollop on a little Greek yogurt for some extra probiotic power.

Photo: Leta Shy

Asparagus and Quinoa Salad

Give your digestive system a little support with this good-for-you salad recipe from cooking instructor Pamela Salzman [22]. The salad contains all sorts of healthy ingredients like quinoa and beets, but asparagus is the star of the show. Press the play button to watch the video!

Source: POPSUGAR Studios

Rainbow Quinoa Salad

This bloat-fighting veggie-packed quinoa salad [23] screams Spring. A bowl of this gluten-free goodness is under 350 calories, offering 13 grams of protein and seven grams of fiber to keep things moving.

Photo: Jenny Sugar

Blueberry Muffins

Blueberry muffins get a bloat-fighting upgrade with this chia-filled recipe [24] for extra nutrient power. These gluten-free muffins will satisfy pastry cravings all Summer long.

Photo: Jaime Young

Antioxidant Smoothie

If you find chia's crunchy texture a little off-putting on its own, try tossing them into this refreshing, fiber-filled morning smoothie [25] that can help you fight bloat. After soaking up the liquid, the chia seeds take on a more gel-like texture.

Photo: Lizzie Fuhr

Jennifer Aniston's Favorite Quinoa Salad

Think of Jennifer Aniston's favorite quinoa salad [26] as a bulked-up tabbouleh, since detoxifying parsley lays the base of the greens, while a scoop of quinoa and diced avocado provide over 60 percent of your daily recommended fiber. All of the ingredients will support your Summer goals with fresh and satisfying flavors.

Photo: Lizzie Fuhr

Cucumber Avocado Caprese Salad

Pack up a container of this recipe to bring to the beach! Hydrating cucumbers and tomatoes plus anti-inflammatory and omega-3-rich avocado come together for this colorful and satisfying caprese salad [27]; it's a must-add recipe to your Summer rotation.

Photo: Jenny Sugar


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