Bloating and a distended stomach can be uncomfortable and frustrating, especially when striving for a flatter, more toned appearance. Probiotic-rich foods can offer a natural solution to these issues by promoting a healthier gut. Including probiotic-rich dinners in your diet can support digestive health, reduce bloating, and help achieve a flatter stomach.
These beneficial bacteria aid in balancing gut flora, improving digestion, and minimizing gas and discomfort, making your meals both enjoyable and supportive of your wellness goals.
We checked in with Amie Alexander, an accredited dietitian and head of product at Nutri Peak, and Catherine Gervacio, a registered dietitian and a certified exercise nutrition coach from Living.Fit, to learn about two probiotic-rich dinners you can make if you’re trying to alleviate bloating and shed belly fat. They revealed that grilled salmon salad with a generous side of sauerkraut and easy kimchi and quinoa stir-fry are the two options to try!
Grilled Salmon Salad With A Generous Side Of Sauerkraut
Grilled salmon is packed with high-quality protein and omega-3 fatty acids, which are anti-inflammatory and support overall digestive health. The protein in salmon helps keep you full longer and aids in muscle maintenance, contributing to a leaner appearance.
Sauerkraut is fermented cabbage rich in probiotics, beneficial bacteria that support gut health. These probiotics help maintain a balanced gut microbiome, improving digestion and reducing bloating by promoting the breakdown of food and absorption of nutrients.
Alexander says, "This meal is light and filling. It delivers all the important nutrients without making you too full, which can help manage bloating and support weight loss efforts."
Ingredients: 2 salmon fillets (6 oz each), 1 tablespoon olive oil, salt and pepper to taste, 1 teaspoon dried dill (optional), 4 cups mixed salad greens (e.g., spinach, arugula, or romaine), 1 cup cherry tomatoes, halved, 1/2 cucumber, sliced, 1/2 red onion, thinly sliced, 1 cup sauerkraut, 1 lemon, cut into wedges (for serving).
Instructions: Preheat your grill or grill pan over medium-high heat. Brush the salmon fillets with olive oil and season with salt, pepper, and dill if using. Grill the salmon for about 4-5 minutes per side, or until it flakes easily with a fork. Remove from the grill and let it rest for a few minutes. In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber, and red onion. Flake the grilled salmon into large pieces and place it on top of the salad. Add a generous serving of sauerkraut on the side or on top of the salad. Serve with lemon wedges for a fresh squeeze of lemon juice if desired.
Easy Kimchi And Quinoa Stir-Fry
Quinoa is a whole grain that is high in fiber, which aids in digestion and helps prevent constipation. Fiber promotes regular bowel movements and can help reduce bloating by ensuring smooth digestion.
Kimchi is a fermented food that contains probiotics, beneficial bacteria that support a healthy gut microbiome. These probiotics help improve digestion, reduce gas and bloating, and promote a balanced gut environment.
Gervacio elaborates and says, "This dish is high in protein due to quinoa and has a lot of nutrients from healthy ingredients, making it a fulfilling meal that supports weight loss without excess calorie intake when taken in moderation. Kimchi is rich in probiotics to support gut health. These beneficial bacteria can maintain or improve the health of the gut microbiome, reducing symptoms of bloating and improving digestion."
Ingredients: 1 cup cooked quinoa, 1 cup chopped kimchi, 1 cup mixed vegetables, any you can think of (e.g., bell peppers, broccoli, snap peas), 1/2 cup edamame (shelled), 2 tablespoons soy sauce or tamari, 1 tablespoon sesame oil, 1 tablespoon rice vinegar, 2 cloves garlic, minced, 1 tablespoon fresh ginger, minced, 1 green onion, sliced.
Instructions: In a large pan or wok, heat sesame oil over medium heat. Add garlic and ginger, and sauté until fragrant. Then add the mixed vegetables and cook until tender and crisp. Stir in the chopped kimchi and edamame, and cook for another more, about 2-3 minutes. Add the cooked quinoa, soy sauce, and rice vinegar, and mix well. Cook for another 2-3 minutes until everything is heated through. Enjoy while hot!
