5 easy anti-bloating and anti-constipation recipes

Are you prone to bloating , intestinal gas, abdominal pain, often accompanied by episodes of constipation? A good diet, coupled with a balanced lifestyle , will allow you to put an end to your digestive problems once and for all .

Foods to favor and avoid in case of bloating and constipation

White bread, dairy products, chickpeas, and carbohydrate-rich foods can all contribute to bloating. However, other foods that are high in fiber, whole grains, sweet potatoes, fruits (ripe bananas, pears, apples, etc.), and green and preferably leafy vegetables can help reduce bloating. Herbs are also very good for bloating and constipation .

Also avoid fried and fatty foods which tend to ferment in the intestines and, rather than fatty meats, prefer lean proteins, gently cooked or steamed!

Our 5 anti-bloating and anti-constipation recipe ideas

1 - Wholemeal pasta with raw fennel, the easy-to-digest recipe for pasta fans 🍝

Fennel has the power to rest the digestive tract to allow it to get rid of the gas accumulated in the intestines, responsible for bloating.

Ingredients ( 6 people ):

• 450g of wholemeal pasta of your choice
• 1 tablespoon lemon juice
• 1 drizzle of olive oil
• 1 large fennel (about 350g)
• Salt and pepper
• Fresh parsley

Preparation steps:

1. Cook the pasta as directed on the package
2. While cooking, wash and remove the top layer of the fennel
3. Finely slice the heart of the fennel
4. Drain the pasta and drizzle with olive oil and lemon.
5. Add the fennel and mix
6. Season with salt and pepper and sprinkle with fresh parsley.

2 - Sautéed chicken with ginger & asparagus, and your transit will thank you 🍗

Asparagus is rich in prebiotic fiber, making it ideal for the digestive system. Ginger, meanwhile, prevents gas and has anti-inflammatory properties. This ultimate anti-bloating recipe takes only 15 minutes to make.

Ingredients ( 4 people ):

• 500 g of chicken breast
• 40 g raw ginger
• 1 bunch of white or green asparagus
• 1 teaspoon of gluten-free soy sauce (tamari)
• 1 tablespoon of olive oil
• 30 g fresh coriander

Preparation steps:

1. Peel the base of the asparagus and wash them. 
2. Cook them in boiling salted water for 2 minutes
3. Drain them and run them under cold running water.
4. Mix the ginger, olive oil and soy sauce until you get a thick paste.
5. Heat a wok or frying pan and brown the chicken breasts, then halfway through cooking add the ginger mixture.
6. Add the asparagus gently so as not to crush them.
7. Remove from heat, season with salt and pepper and sprinkle with coriander before serving.

3 - Cod and courgette skewers cooked with thyme, for excellent digestion 🐟

Fresh cod is a very easy-to-digest fish that contains little fat. Rich in fiber, zucchini is an anti-constipation ally . Best eaten without the skin. Finally, thyme is a natural antibacterial and antispasmodic, which has the power to restore intestinal flora .

Ingredients ( 4 people ):

• 400g of cod
• 700g of zucchini
• 2 tbsp olive oil
• 1 lemon
• Thyme

Preparation steps:

1. Cut the cod into small 2 cm cubes
2. Mix the oil, the juice of one lemon and its zest, then the thyme, salt and pepper and marinate the fish cubes for 1 hour in the refrigerator.
3. Wash, dry and cut the zucchini into slices
4. Turn on the oven in grill mode
5. Prepare the skewers by alternately piercing a slice of zucchini and a cube of fish
6. Cook the skewers in the oven for 4 minutes on each side and serve immediately.

4 - Quinoa with melting carrots and almonds, to say goodbye to bloating once and for all 🥕

Rich in fiber, carrots regulate intestinal transit and help fight constipation and bloating . Quinoa is full of fiber and contributes to the proper functioning of the digestive system. Finally, almonds stimulate sluggish intestines and strengthen the microbiota.

Ingredients ( 4 people ):

• 250g of quinoa
• 1 stock cube
• 120 g of carrots
• 40g of flaked almonds
• 1 tbsp olive oil
• Cumin

Preparation steps:

1. Cook the quinoa in boiling water with the stock cube as indicated on the package.
2. Wash and peel the carrots and steam them for 15 minutes.
3. Once cooked, quickly brown them in olive oil in a pan and add the cumin.
4. Serve with quinoa and flaked almonds

5 - The incredible recipe for roasted sweet potatoes with honey and rosemary 🍠

Sweet potatoes are rich in soluble fiber, which stimulates bowel movements and aids digestion. This recipe also contains mustard, which is a highly recommended condiment for constipation.

Ingredients ( 4 people ):

• 500g sweet potatoes
• 40g of honey
• 20g of mustard
• 15g rosemary
• 20g olive oil
• Salt and pepper

Preparation steps:

• Preheat the oven to 190°C
• Rinse, peel and cut the sweet potatoes into slices.
• In a salad bowl, mix the olive oil with the mustard, honey and rosemary.
• Add the sweet potatoes and mix gently to coat well.
• Place the slices in an ovenproof dish and season with salt and pepper.
• Bake for 1 hour, taking care to turn the slices halfway through cooking.

In addition to your DIJO probiotic treatment, thanks to these anti-bloating and anti-constipation recipe ideas , you will be able to enjoy yourself while taking care of your digestion.

Our DIJO food supplements to help reduce bloating

At DIJO, we are committed to supporting you in digestive comfort.

In order to effectively combat bloating , we have designed the anti-bloating pack which combines the treatment 5-day reset to our favorite the Indispensable probiotics . The 5-day reset is an innovative herbal medicine product that draws its powers from a plant alliance: Caraway , Vegetable charcoal , Alpha-galactosidase And Fennel . This plant concentrate helps you reduce digestive discomfort such as bloating to regain digestive comfort. Secondly, probiotics contribute to the balance of the intestinal microbiota.