4 popular family friendly recipes to help beat the belly bloat and reduce stomach fat
While some foods may trigger bloating in people, eating other common ingredients can actually help to reduce and prevent bloating.
In the Zing Wellbeing 4 week anti-bloat meal plan we have included loads of digestive herbs to help stop stagnation in the stomach (where foods just sits), and encourage better digestion.
You will see throughout the Zing Wellbeing antibloat meal plan that some of the same ingredients are repeated and it is for very good reason. They all help beat the belly bloat and reduce your stomach pouch!
Join Zing Wellbeing today to make the change to your bloated belly.
4 popular recipes to help beat the bloat!
Pineapple Chicken Tacos
These delicious Pineapple Chicken Tacos contain vitamins C, A, B6, manganese, magnesium and antioxidants. PLUS lots of anti-inflammatory and digestive properties good for your gut health.
Serves 2
Ingredients
- 175g chicken breast
- 2/3 cup pineapple, chopped
- 1 jalapeño, diced
- ½ red onion, diced
- 2 tsp taco seasoning
- ¼ cup water
- ½ avocado, sliced
- 4 corn tortillas
- ½ cup coriander, ripped
- Juice of 1 lime
Method
- In a pot over medium heat, add the chicken breast, pineapple, jalapeño, onion, taco seasoning, and water.
- Bring to a simmer, cover the pot with a lid and let it simmer for about 20 minutes or until the chicken is cooked through.
- Once the chicken is done, take it out and shred it with two forks. Put it back into the pot and cook for another five minutes or until the water has evaporated. Adjust the seasoning to your taste.
- Divide the shredded chicken and avocado between tortillas. Top with coriander and lime juice.
Benefits
Pineapple can be helpful for bloating due to its content of bromelain, an enzyme that aids in digestion by breaking down proteins.
Bromelain has anti-inflammatory and digestive properties, which can help reduce bloating, especially if it is caused by poor digestion of protein-rich foods.
Additionally, the high water and fibre content in pineapple can promote healthy digestion and prevent constipation, which is another common cause of bloating.
It also contains vitamins C, A, B6, manganese, magnesium and antioxidants.
CALORIES + MACRO NUTRIENTS PER SERVE
369 Kcal
11g Fat
45g Carbs
7g Fibre
23g Protein
Honey Ginger Chicken Wings
Honey Ginger Chicken Wings gets gut juices flowing and aids digestion, it is also great source of protein, also contributing to the B vitamin content, and broccoli provides a significant amount of Vitamin C and Vitamin K.
Serves 3
Ingredients
- 450g chicken wings
- salt and pepper
- 3 tbsp tamari or soy sauce
- ¼ cup water
- ½ tsp chilli flakes
- 2 tbsp. honey
- 1 tsp ginger
- ½ tsp corn flour
- 1 tbsp. sesame seeds
- 1 spring onion, sliced
Method
- Preheat the oven to 220ºC and line a baking sheet with parchment paper. Season the wings lightly with salt and pepper.
- Bake in the oven for 30 to 35 minutes or until cooked through.
- Meanwhile, mix together the soy sauce, 3/4 of the water, chilli flakes, honey, and ginger in a small saucepan.
- Bring to a boil, then turn the heat down to simmer. Simmer for 10 minutes or until reduced by half.
- Mix the corn flour with the remaining water to make a slurry and add it to the sauce. Simmer for one more minute to thicken and remove from heat.
- Toss the cooked chicken wings with sauce. Top with sesame seeds and spring onions.
Benefits
Spicy ginger stops food stagnating and helps to empty the stomach which stops bloating.
Adding sesame seeds provides another source of protein at 18% as well as calcium.
CALORIES + MACRO NUTRIENTS PER SERVE
348 Kcal
21g Fat
11g Carbs
1g Fibre
28g Protein
Sticky Ginger Meatballs
Spicy ginger gets gut juices flowing and aids digestion. It stops food stagnating and helps to empty the stomach which stops bloating.
Serves 2
Ingredients
- 250g beef mince
- 2 cloves garlic, minced
- salt and pepper
- 3 tbsp. soy sauce
- ¼ water, divided
- ½ tsp chilli flakes
- 2 tbsp. honey
- 1 tsp fresh grated ginger
- ½ tsp cornflour
- 1 spring onions stalk, sliced
Method
- Preheat the oven to 200C and line a baking sheet with parchment paper. In a large bowl mix together the ground beef with garlic, salt, and pepper.
- Roll the beef into roughly one-inch balls and place them on the baking sheet. Bake in the oven for 20 to 25 minutes or until cooked through.
- Meanwhile, in a small saucepan mix together the soy sauce, 3/4 of the water, chilli flakes, honey, and ginger. Bring to a boil, then turn the heat down to simmer.
- Simmer for 10 minutes or until reduced by half. Mix corn flour with the remaining water to create a slurry and add it to the sauce.
- Simmer for one more minute to thicken and remove it from the heat.
- Toss the meatballs in the sauce. Top with spring onions and enjoy!
Benefits
Protein in the beef supports muscle health, including the muscles involved in digestion. Strong digestive muscles can help move food through the gastrointestinal tract more efficiently, reducing the likelihood of bloating due to sluggish digestion.
Chilli can help to boost metabolism and may aid digestion, stimulating digestive enzymes and reducing bloating.
CALORIES + MACRO NUTRIENTS PER SERVE
391 Kcal
26g Fat
16g Carbs
1g Fibre
24g Protein
Watermelon, cucumber and Mint Salad with feta
This Watermelon, cucumber and Mint Salad with feta recipe contains antioxidants that are anti-inflammatory and may soothe the digestive tract. 
Serves 2
Ingredients
- 1 tbsp. maple syrup
- ¼ lime, juiced
- 1 tbsp. olive oil
- pinch of salt
- ¼ watermelon, cubed
- ½ cucumber, diced
- ½ cup mint leaves, ripped
- ½ cup feta, crumbled
Method
- In a small jar, combine maple syrup, lime juice, olive oil and salt. Cover with lid, shake to combine and set aside.
- In a serving bowl, combine chopped watermelon, cucumber, mint and feta.
- Divide into bowls and drizzle with desired amount of dressing and devour.
Benefits
Mint is commonly used as a natural remedy for bloating and digestive discomfort as it has a soothing, cooling effect reducing irritation and inflammation. It contains menthol, which has antispasmodic properties that help relax the muscles of the gastrointestinal tract, reducing spasms and cramping, alleviating bloating.
Mint can stimulate the production of bile, which aids in digestion, particularly the digestion of fats.
Cucumbers are low in calories but high in essential nutrients such as vitamin K, C, B’s and magnesium. The water content and compounds in cucumbers can have a mild diuretic effect, helping to eliminate excess fluids and reduce bloating.
CALORIES + MACRO NUTRIENTS PER SERVE
372 Kcal
10g Protein
16g Fat
55g Carbs
3g Fibre
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