Tummy sore? This meal plan will reduce bloating overnight

Tummy sore? This meal plan will reduce bloating overnight. A nutritionist provides everything you need.

Despite your Sunday roast being inhaled at least 20 hours ago, your stomach’s still feeling more stuffed than the turkey in a three-bird roast.

There’s a certain feeling that, despite having a rich and varied vocabulary at your disposal, is best articulated as ‘meh’. It’s cold, your nose is running and, despite your best efforts, your middle looks like you’ve swallowed a balloon. Winter can do one.

At least take comfort from the fact that, unless you’ve pulled a Simon Cowell and you’re seeing out the season from the sun-drenched shores of Barbados, we’re all in this together. While there’s no evidence to suggest the drop in temperature is to blame for your rounder middle, research does show that you’re inclined to consume more calories when it gets cold. A study published in the European Journal Of Clinical Nutrition found that participants ate 86 more calories per day in autumn than they did in spring – and chose foods that were higher in fat.

Plus, the foods you reach for are likely to be those of the stodgy, comforting kind – you know, the ones the human body isn’t that keen on digesting. Back in the day, there was a need to store fat during the colder months when food was scarce. Now, you can order grub to your bed in the deepest depths of winter.


So, along with potentially carrying a few more pounds, your bloated belly is making you feel fit to burst. ‘Bloating is a symptom, rather than a diagnosis in itself, so there is no medical definition as such,’ explains Peter Whorwell, professor of medicine and gastroenterology at the University of Manchester. ‘From my experience of treating patients who report feeling bloated, the best way I can describe it is a feeling of pressure in the abdomen. Some people will report discomfort, others will experience distension of the stomach.’

The big fat truth about bloating? It’s complicated. But if you’re looking to reduce bloating, read on for an exclusive seven-day anti-bloat plan. Nutritionist Amanda Hamilton has designed this gut-friendly meal plan, full of fermented foods and a variety of fresh veg. Her favourite gut-friendly trick? Batch cook soup on a Sunday to enjoy as a snack or lunch side dish all week long—and trush her when she says your tummy will thank you for it. Follow the plan in a way that works for you and finish the week feeling deflated – in a good way.



Breakfast – Baba ganoush

Lunch – Quinoa salad with toasted seeds, carrot, beetroot and fresh herbs

Soup – Sweet potato, ginger and cashew

Dinner – Warming Salmon, coconut, ginger and garlic broth


Breakfast – Poached egg, avocado and tomato

Lunch – Baked sweet potato with tuna and rocket

Soup – Sweet potato, ginger and cashew

Dinner – Courgetti with pesto, topped with goat’s cheese, grilled chicken or salmon


Breakfast – Caprese omelette with cherry tomatoes, mozzarella and basil

Lunch – Roasted beetroot, goat’s cheese and walnut salad with sauerkraut

Soup – Spinach, coconut and kale 

Dinner – Grilled salmon with steamed veg and a salad with a lemon juice and kefir dressing


Breakfast – Shakshuka

Lunch – Black bean spaghetti with pesto and rocket

Soup – Spinach, coconut and kale

Dinner – Paprika chicken with roasted hazelnuts and wilted greens


Breakfast – Smoked salmon and scrambled eggs

Lunch – Vegetable frittata with a green salad

Soup – Lemon and leek

Dinner – Stir fry with vegetables, tofu, chicken or fresh prawns with a side of miso soup


Breakfast – Sweet potato fritter with a poached egg

Lunch – Lemon and leek soup

Dinner – Roasted vegetable casserole


Breakfast – Scrambled eggs with grilled mushrooms and tomatoes

Lunch – Leftover roasted vegetable casserole

Dinner – Salmon and roasted butternut squash couscous