Instantly Reduce Bloating and Constipation with these Delicious Recipes
Are you frustrated with the feeling of being bloated and constipated all the time? Do you often feel weighed down due to your digestive issues? Bloat and constipation are common digestive ailments that cause discomfort and impaired function. Generally, the most common causes of each problem can be traced back to diet or other lifestyle factors. Eating too much in one sitting, living a sedentary lifestyle, drinking too little water and inadequate fiber intake often lead to bloating and constipation. Certain foods high in fat, sugar or lactose can also contribute to these issues and it is important to keep an eye out for any allergies that may be causing digestive problems as well. Additionally, certain medications are known to contribute to and worsen both bloat and constipation. Fortunately, there are certain foods that can help reduce bloating and promote healthy digestion. Let's dive into some delicious recipes that will not only satisfy your cravings but also provide immediate relief from gastrointestinal discomfort.
Foods that help reduce bloating and constipation
Foods that help reduce bloating and constipation are typically high in fiber. This is because fiber helps to add bulk to your stool, which makes it easier to pass. Foods that are high in fiber include fruits, vegetables, and whole grains. Additionally, drinking plenty of water can also help to reduce bloating and constipation. If you are struggling with these issues, try incorporating more high-fiber foods into your diet and drink plenty of water. You may also want to talk to your doctor about taking a fiber supplement if you are not getting enough fiber from food.
Black Bean and Quinoa Veggie Burgers
If you're looking to get a great boost of nutrition and help with digestive issues, the black bean and quinoa burger is an ideal choice. The benefits are endless: both quinoa and black beans are full of fiber and protein, which helps eliminate bloat and constipation for those suffering from gastrointestinal distress. Plus, these ingredients add plenty of additional nutrients like iron, zinc, magnesium, potassium and vitamins that promote good overall health. So not only are you feeling better but you're getting the much-needed fuel to power through your days.
For the Burger Patties:
- 1 14oz can Black Beans
- 1 ½ cups Cooked Quinoa
- 2 tablespoon Tomato Paste
- 2 cloves Garlic, chopped
- 1 Egg
- ½ cup Quick Cook Oats
- 3 tablespoon Cilantro Leaves, finely chopped
- ¾ teaspoon Salt
- ¼ teaspoon Black Pepper
For Serving (optional):
- 4 Hamburger Buns
- Thinly Sliced Tomatoes
- Thinly Sliced Red Onion
- Drain and rinse beans. Transfer to a large bowl and mash with a potato masher, dough cutter, or with the back of a sturdy spoon. (You want about half the beans to be in pieces and half the beans to be smooth and creamy.)
- Add quinoa, tomato paste, garlic, egg, oats, chopped cilantro, salt, and black pepper. Stir everything together to combine.
- Divide the mixture into 4 portions. Use your hands to form 4 burger patties that are about ½-inch thickness. (If you aren’t cooking the burger patties right away, see the instructions below to freeze.)
- Sear the burger patties over direct heat on a grill or heat 1 tablespoon cooking oil in a large skillet and sear on both sides. The patties are done when they are golden brown on the outside and hot all the way through to the center.
- Serve with any of your favorite burger toppings.
Spinach-Strawberry Salad with Feta & Walnuts
If you're looking to bolster your digestive health and get rid of annoying bloating and constipation, why not treat yourself to a delicious spinach strawberry feta and walnut salad? Rich in fiber, this tasty salad can help keep your gut running smoothly. With a variety of fresh vegetables and flavor-packed ingredients, it's the perfect way to promote your digestive well-being while still indulging in something special.
- 1 ½ tablespoon extra-virgin olive oil
- 1 tablespoon of best-quality balsamic vinegar
- 2 teaspoons finely chopped shallot
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 6 cups baby spinach
- 1 cup sliced strawberries
- ¼ cup crumbled feta cheese
- ¼ cup toasted chopped walnuts
- Whisk oil, vinegar, shallot, salt and pepper in a large bowl. Let stand for 5 to 10 minutes to allow shallots to soften and mellow a bit.
- Add spinach, strawberries, feta and walnuts to the bowl and toss to coat with the dressing.
Vegetable Stir-Fry With Shrimp
Eating a vegetable stir-fry with shrimp for dinner could be the key to feeling better. Vegetables such as broccoli, peppers, and onions are all packed with fiber which is essential for gut health. This type of meal helps reduce bloating by flushing out toxins in your body and also helps to prevent constipation because the dietary fiber allows digested material to move through the gut faster. This recipe is great for any fluid retention-related bloat because it is loaded with water-filled vegetables like bell peppers, mushrooms, and snow peas.
- 1 tablespoon coconut oil or olive oil
- 1 small red onion, sliced
- 1 head of broccoli, cut into bite-size florets
- 1 cup sliced mushrooms
- 1 red or orange bell pepper, cored, seeded, and sliced into small strips
- 1/2 cup snow peas, ends removed
- 2 carrots, sliced into thin rounds
- 2 cloves garlic, minced
For the marinade:
- 1/2-inch piece of fresh ginger, grated
- 1 tablespoon tamari
- 1 tablespoon water
- 1/2 teaspoon mirin
- 1 teaspoon maple syrup
- 1 teaspoon red pepper flakes
- 1 tablespoon freshly squeezed orange juice
Heat a sauté pan over medium heat. Add the coconut oil and onion. Sauté the onion for 2 minutes. Add the broccoli, mushrooms, bell pepper, snow peas, carrot, and garlic to the pan. Cook for another 3 minutes. To make the marinade, mix the ginger, tamari, water, mirin, maple syrup, chili pepper flakes, and orange juice in a small bowl. Whisk together. Allow the marinade to condense for 2 to 3 minutes. Pour the marinade over the vegetables. Serve with brown rice or on its own.
Optional: Add ½ pound of peeled and deveined small to medium shrimp at the same time that the marinade is added. Cook for 3 to 4 minutes, or until the shrimp curls and turns light pink.
How to make these foods a regular part of your diet
1. Start small. Don't try to overhaul your entire diet all at once. Start by adding one or two healthy foods to your regular routine and see how that goes.
2. Find recipes that you like. If you don't like the way a food tastes, you're unlikely to stick with it long-term. Try browsing online for healthy recipes that sound appealing to you.
3. Get organized. Make sure you have plenty of healthy foods on hand so you're not tempted to reach for unhealthy options when you're hungry. This might mean stocking up on fruits and vegetables, preparing meals in advance, or packing snacks for when you're on the go.
4. Don't be afraid to experiment. If you've never tried kale before, don't be scared to give it a try. You might be surprised at how much you like some of the healthier foods out there.
Making small dietary changes can have a big impact on your gut health. By incorporating more of the foods that help reduce bloating and constipation into your diet, you can start to see a difference in how you feel. And, with recipes like these at your disposal, it’s easier than ever to enjoy gut-friendly meals that are also delicious and satisfying. With a little effort, you can soon be on your way to better gut health.