23 Recipes for When You Feel Bloated

Skillet Lemon Chicken with Spinach
Photo: Diana Chistruga

Feeling bloated? This collection of drinks, main dishes and sides are here to help. These recipes will help you flush out excess water and settle your stomach, thanks to ingredients like yogurt, fennel and ginger, which have been known to reduce bloating symptoms. Recipes like Skillet Lemon Chicken with Spinach and Pineapple Green Smoothie are healthy, delicious and packed with the go-to ingredients dietitians eat when they want to debloat.

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Tinola (Filipino Ginger-Garlic Chicken Soup)

side view of brothy chicken soup in a white bowl
Lisa Cassell-Arms

Tinola, a comforting chicken soup seasoned with plenty of ginger and garlic, has countless variations throughout the Philippines. The soup calls for malunggay leaves (aka moringa), which can be found fresh or frozen at Asian markets. Bok choy is a good substitute. Feel free to increase the amounts of garlic and fish sauce for an even more flavorful soup. Serve this easy and healthy chicken soup on its own or with jasmine rice, quinoa or wild rice.

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Lemon-Ginger-Cayenne-Apple Shots

Lemon-Ginger-Cayenne-Apple Shots

This quick and easy shot packs a punch to wake the senses. Apple and honey make it naturally sweet and are balanced by lemon juice and a sprinkle of cayenne pepper that brings on the heat.

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Skillet Lemon Chicken with Spinach

Skillet Lemon Chicken with Spinach
Diana Chistruga

This simple, ultra-quick chicken dinner--packed with spinach and peppers--is delicious on its own or served over brown rice or your favorite pasta.

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Spinach Salad with Ginger-Soy Dressing


This spinach salad tossed with spunky ginger dressing was inspired by the iceberg salads served at Japanese steakhouses across the U.S. Add shrimp for lunch or a light supper.

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Easy Fish Tacos with Kiwi Salsa


These healthy fish tacos can be made with cod or any other firm white fish. A lively kiwi salsa and red cabbage brighten up the colors and flavors of the crispy tacos and complete this easy dinner recipe. The key to perfectly golden, crunchy fish is patience--let your oil get nice and hot before you add in the battered pieces. Dip an instant-read thermometer into the oil to make sure it's up to temp before you get cooking.

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Pineapple Green Smoothie

Pineapple Green Smoothie

Use ripe bananas for this creamy Greek yogurt, spinach and pineapple smoothie. Chia seeds add healthy omega-3 fats, fiber and a little protein for an extra nutritional boost.

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Baked Banana-Nut Oatmeal Cups

a wire rack with Baked Banana-Nut Oatmeal Cups

Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut--walnuts would be great--or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds.

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Mint Vinaigrette


This brightly flavored lemon-mint vinaigrette recipe is an ideal dressing for mixed green salads or grain salads, such a quinoa or freekah, topped with fresh fruit.

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Two-Ingredient Banana Pancakes


These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar. Serve with maple syrup and yogurt or ricotta cheese to add in some protein.

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Ginger-Turmeric-Carrot Shots


This refreshing shot captures the sweetness of carrots and coconut water, with a slight hint of heat from fresh ginger. If your blender is big enough, this would be easy to double and have in your fridge, ready when you are.

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Soothing Ginger-Lemon Tea


Take a moment out of your day to savor this soothing tea made with lemon peel, ginger, and green tea.

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Radish, Celery & Cucumber Salad

Shaved Radish, Celery & Cucumber Salad
Eva Kolenko

It's worth using that special bottle of olive oil and seeking out Parmigiano-Reggiano, which is bolder than basic Parm, for this simple salad. Use a mandoline to shave the veggies if you have one.

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Peanut Butter-Banana English Muffin

Peanut Butter-Banana English Muffin

Peanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.

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Spinach & Strawberry Meal-Prep Salad

spinach and strawberry meal-prep salad
Carolyn Hodges, M.S., RDN

One of our most popular salad recipes, Spinach-Strawberry Salad with Feta & Walnuts, gets a makeover in these simple yet totally satisfying meal-prep spinach salad bowls. They require minimal prep and can be customized to your taste. Swap in roasted salmon for the chicken thighs, and almonds or pecans for the walnuts, and use any fresh berry that looks good at your market.

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Kiwi-Granola Breakfast Banana Split

kiwi granola breakfast banana split
Carson Downing

We take a classic dessert and put a breakfast-friendly spin on it by swapping in yogurt for ice cream. The thicker consistency of the strained yogurt (e.g., Greek-style or skyr) helps it hold its shape and mimic scoops of ice cream. Plus, it has more protein for staying power than regular yogurt. Lots of seeds and nuts are a nice textural counterpoint to the soft banana.

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Farfalle with Tuna, Lemon and Fennel

Farfalle with Tuna, Lemon, and Fennel

This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes.

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Mermaid Smoothie Bowl


Channel your inner mythical creature with a colorful smoothie bowl that's fun to make and eat. Look for blue spirulina powder, a protein-rich supplement made from blue-green algae, at natural-foods stores or order it online.

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10-Minute Spinach Omelet

10-Minute Spinach Omelet
Carson Downing

This delicious spinach omelet recipe is ready in just 10 minutes for a nutritious breakfast. Eggs and cheese help pack it with protein, while fresh dill boosts its flavor.

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Easy Fruit Salad

Easy Fruit Salad
Photographer: Jen Causey, Food Stylist: Melissa Gray

This easy fruit salad is fresh and sweet, with bright notes from the lime juice that also helps keep the fruit fresh.

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Stir-Fried Celery with Peanuts


Prep all the ingredients before you begin the celery stir-fry--once the skillet is hot, the dish cooks in minutes. Cut zest from the orange with a vegetable peeler before you juice it.

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Kale & Spinach Smoothie

Kale and Spinach Smoothie
Casey Barber

When you really need to eat your greens, go for this smoothie that packs both kale and spinach into every sip. Kiwi and dates add natural sweetness, and almond butter and almond milk keep you full.

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Arugula & Fennel Salad with Lemon Vinaigrette

Arugula & Fennel Salad with Lemon Vinaigrette
Victor Protasio

This salad is a study in simplicity, so use the best-quality ingredients to allow each one to really shine. Break out that special bottle of olive oil and grab a block of nutty Parmigiano-Reggiano from the specialty cheese section for the biggest flavor impact.

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Baked Oatmeal With Banana, Raisins & Walnuts

banana raisin walnut baked oatmeal

How do you make oatmeal even easier? Bake it! Here we combine oats with milk and yogurt and flavor them with spices. Banana and raisins add natural sweetness. Once combined, the oatmeal is baked in the oven for a healthy breakfast the whole family will love.

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