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 course of probiotics , will allow you to put an end to your digestion problems once and for all .

Foods to favor and avoid in case of bloating and constipation

White bread, dairy products, chickpeas or foods rich in carbohydrates promote bloating. On the other hand, others will allow them to be reduced, such as those rich in fiber, whole grains, as well as sweet potatoes, fruits (ripe banana, pear, apple, etc.), green vegetables and preferably leafy ones. Aromatic herbs are also very good for bloating and constipation .

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

Our 5 anti-bloating and anti-constipation recipe ideas

1 - Wholemeal pasta with raw fennel, the easy digestion 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.

The ingredients ( 6 people ):

• 450g wholemeal pasta of your choice
• 1 tablespoon of lemon juice
• 1 drizzle of olive oil
• 1 large fennel (around 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. Salt, pepper and sprinkle with fresh parsley

2 - Chicken sautéed with ginger & asparagus, and your transit will thank you 🍗

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

The ingredients ( 4 people ):

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

Preparation steps:

1. Peel the base of the asparagus and wash it 
2. Cook them in boiling salted water for 2 mins
3. Drain them and run them under a stream of cold water.
4. Blend the ginger, olive oil and soy sauce until you have 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 carefully so as not to crush them
7. Remove from the heat, add salt, pepper and sprinkle with coriander before serving.

3 - Cod skewer and zucchini cooked with thyme, for excellent digestion 🐟

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

The ingredients ( 4 people ):

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

Preparation steps:

1. Cut the cod into small cubes of 2 cm side
2. Mix the oil, the juice of a lemon and its zest then the thyme, salt, pepper and marinate the diced fish for 1 hour in the fridge
3. Wash, dry and cut the zucchini into slices
4. Turn the oven on to grill mode
5. Prepare the skewers by alternately slicing 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 melted 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.

The ingredients ( 4 people ):

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

Preparation steps:

1. Cook the quinoa in boiling water with the stock cube as indicated on the packet
2. Wash and peel the carrots and steam them for 15 minutes
3. Once cooked, brown them quickly in olive oil in a frying 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, they stimulate transit and facilitate digestion. This recipe also contains mustard which is a highly recommended condiment in cases of constipation.

The ingredients ( 4 people ):

• 500g sweet potatoes
• 40g of honey
• 20g mustard
• 15g of 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 toss gently to coat well.
• Place the slices in a baking 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 ideas for anti-bloating and anti-constipation recipes , you will be able to enjoy yourself while taking care of your digestion.

Our DIJO anti-bloating and anti-constipation food supplements

At DIJO we are committed to supporting you towards intestinal and digestive well-being.

To combat chronic and occasional constipation , we have designed the anti-constipation pack . By repopulating the microbiota with essential probiotics , we contribute to the balance of the intestinal flora , while the plants contained in Detox Potion reboost your metabolism for guaranteed evacuation . Finally, the plants, fruits and nutrients in Bye Bye Constipation accelerate sluggish transits and maintain optimal 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 Essential probiotics . At first, the 5-day reset is an innovative herbal medicine product which draws its powers from a plant alliance: Caraway , Vegetable coal , Alpha-galactosidase And Fennel . This plant concentrate allows you to eradicate bloating to find intestinal serenity and a flat stomach in just 5 days. Secondly, probiotics contribute to the balance of the intestinal microbiota, which promotes intestinal and digestive well-being.