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3 Lunches To Eat When You’re Bloated

These three lunches, from The Microbiome Solution: A Radical New Way to Heal Your Body From the Inside Out, by Robynne Chutkan, M.D., to help reduce it. They’re easy to make, good for you, and they taste pretty darn amazing—whether you’re bloated or not.

1. Zucchini Pasta With Pesto And Cherry Tomatoes

food for bloated

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Zucchini and tomatoes are a couple of those vegetables with higher water contents. They’ll help flush you out if you’re holding onto water—which is, again, great if you’re experiencing fluid retention-related bloat. And the nuts in that pesto will provide you with a bit of satiating protein.

Serves 4 to 6

  • 4 zucchinis
  • 2 cups fresh basil leaves, tightly packed
  • 1/2 cup walnuts or pine nuts
  • 1 clove garlic, coarsely chopped
  • 1/4 to 1/2 cup olive oil, added until desired consistency is reached
  • 1/2 teaspoon sea salt
  • Freshly ground black pepper to taste
  • 1 cup cherry tomatoes, chopped

For the “pasta,” use a julienne peeler or knife to make long thin slices of zucchini. If you own a spiralizer, that’s a less labor intensive way to make the noodles.

Combine the basil, nuts, and garlic in the bowl of a food processor and blend until coarsely ground. Slowly drizzle in the olive oil and process. Add enough olive oil to keep it moist. Next, add the salt and the pepper to taste. Cover the zucchini with the pesto and top with the chopped tomatoes. Store the remaining pesto in a tightly sealed container in the refrigerator for up to 4 days.


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