Anti-bloat diet: 3-day meal plan for a flat tummy

Many factors can cause stomach bloating, some of which we can be held accountable for, such as the foods we eat. Others more difficult to solve like stress, insufficient rest, medication, and health conditions, can also lead to excessive stomach gas.

Either way, the anti-bloat diet offers an easy-to-follow meal plan that can help you look and feel lighter, removing the discomfort caused by bloating.

Dark chocolate

Day 1

– 1 low-fat plain yoghurt.
– 7 almonds or 4 walnuts.

– 2-3 pieces of dark chocolate.

Sauteed carrots and mushrooms

– Roasted chicken or turkey breast with tomatoes.
– 1 slice of whole wheat bread.

– 1 banana.

– Sautéed carrots and mushrooms with olive oil.
– ½ cup of brown rice.

Day 2

– 2 slices of toasted whole wheat bread.
– 1 boiled egg.

– 1 glass of freshly squeezed orange juice or 2 oranges.

– Grilled fish.
– Steamed vegetables or 2 oven-baked sweet potatoes.


– 2 kiwi fruits.

– Omelet made with 3 egg whites and bell peppers.
– 1 slice of whole wheat bread.

Baked potatoes with cottage cheese

Day 3

– 1 low-fat plain yogurt.
– 2 tablespoons of whole-grain breakfast cereals.

– 1 cup of fresh sliced pineapple.

– Pureed vegetable soup.
– Whole wheat pasta with tomato puree.

– 15 almonds.

– 2 boiled or baked potatoes.
– 1 cup of low-fat cottage cheese sprinkled with fresh chopped parsley.

Tips to avoid stomach bloat

– Drink alcohol as little as possible.
– Avoid soft drinks.
– Drink mostly water and unsweetened herbal teas.
– Limit your salt intake.
– Do not eat fruits such as apples, pears, grapes, peaches right after meat-based meal.
– Avoid beans, peas, cabbage, milk and sugar.
– Do not eat very cold or very hot foods.
– Give up completely on processed meats and fast food.
– Do not chew gum.

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