If you're constantly battling a bloated-looking, uncomfortable belly, and you've ruled out an allergy or sensitivity to gluten [1], the answer may be as simple as eating more — more fiber, that is. As a daily recommendation by the American Heart Association, for a 2,000-calorie daily diet, aim for 25 grams a day [2]. For cancer prevention, go for 30 grams or more (just don't overdo it too much or digestive upset will lead to more bloating). This works out to about seven grams for each of your three meals, and three for each of your two snacks. If you don't quite get enough for one meal, just make it up during another meal.
It's easy to eat this much fiber as long as your diet is mostly plant-based, focusing on getting fresh fruits, veggies, whole grains, and nuts. Check out a sample meal plan here.
Breakfast: Oatmeal
- 1/2 cup oats: 150 calories, 4.1 grams fiber [4], 5.3 grams of protein
- 1 cup unsweetened soy milk (half for cooking, half for drinking): 80 calories, 2 grams fiber [5], 7 grams protein
- 1/2 cup blueberries: 42 calories, 1.8 grams of fiber [6], .5 grams of protein
- 1 tablespoon chopped walnuts: 48 calories [7], .5 grams fiber [8], 1.9 grams of protein
- 1 teaspoon maple syrup: 50 calories, 0 grams of fiber [9], 0 grams of protein
- Total: 370 calories, 8.4 grams of fiber, 14.7 grams of protein
Morning Snack: Fruit
- 1 medium apple: 93 calories, 4.3 grams of fiber [10], .5 grams of protein
- Total: 93 calories, 4.3 grams of fiber, .5 grams of protein
Lunch: Roasted Sweet Potato and Quinoa Salad
- 1/2 cup black beans
- 1/2 cup cooked quinoa
- Mango balsamic vinaigrette [11]
- 1/4 red pepper, diced
- 2 cups greens
- 1 small sweet potato, diced and roasted
- 1 tablespoon dried cranberries
- 1 tablespoon salted sunflower seeds
- Total: 484 calories, 12.6 grams of fiber, 15.8 grams of protein
Afternoon Snack: Hummus and Carrots
- 1 tablespoon hummus: 35 calories, .5 grams of fiber [12], 1 gram of protein
- 8 baby carrots: 28 calories, 1.4 grams of fiber [13], .5 grams of protein
- Total: 63 calories, 1.9 grams of fiber, 1.5 grams of protein
Dinner: Baked Salmon With Green Beans and Tomatoes
- 3/4 cup green beans
- 10 small cherry tomatoes
- 1/2 tablespoon extra-virgin olive oil
- Salt and freshly ground pepper
- 8-ounce thick salmon fillet steaks, pin-boned, with or without skin
- 1/2 lemon
- 3 leaves fresh basil
- Total: 416 calories, 5.4 grams of fiber [14], 47 grams of protein
Daily Total: 1,426 calories, 32.6 grams of fiber, 79.5 grams of protein