Meals To Help You Beat The Bloat (That Take Less Than 30 Minutes)

We've said it before and we'll say it again: Feeling your best starts with what you eat. Thanks to a little something called the gut-brain connection, food has the power to influence both physical and mental well-being. It's the simplest (and tastiest) way to take control of your health. And what better time to do so than at the beginning of a brand-new year?

Battling bloat is easier said than done, though. Researching, recipe sourcing, grocery shopping, and cooking get old quickly—and unfortunately, improving digestion doesn't happen overnight. Luckily, Green Chef does the hard work for you. With pre-measured and prepped ingredients delivered straight to your door, clean eating has never been easier.

The bloat-free blueprint

First things first: Variety is key. The best way to cultivate a diverse gut microbiome is by consuming a diverse diet—specifically in whole plant foods. A study conducted by the American Gut Project in 2018 showed that people who eat at least 30 different plants per week have much greater microbial diversity than those who eat only around 10. So don't be afraid to eat the rainbow!

Next up is fiber. When gut microbes digest fiber, they create beneficial metabolites like short-chain fatty acids, which nourish the gut barrier, improve immune function, and help to prevent inflammation. But believe it or not, at least 95% of Americans don't meet the daily recommended dietary allowance (RDA) of fiber in the diet. Eating a diet high in fibrous plants like fruits, vegetables, whole grains, legumes, and nuts keeps your glycemic index in check, promotes gut motility and regularity, and increases satiety. 

Recipes made easy.

Now that you have a road map, here's the secret shortcut… When you sign up for Green Chef and select the Gut and Brain Health option, they do all the meal planning for you. With science-backed recipes like Chicken With Savory Honey Garlic Sauce, One Pot Creamy Tomato Tuscan Chicken Soup With Zucchini, Almond & Parsley, and Honey Harissa Glazed Salmon With Schug Couscous & Roasted Turmeric Carrots, you'll end every meal looking forward to the next. Side effects include better digestion, improved energy, increased immunity, and—you guessed it—reduced bloat. 

As the No. 1 meal kit for clean eating, Green Chef features organic fresh produce, lean proteins and whole grains, and limited processed ingredients.

Food for thought