Follow This Daily Meal Plan to Cure Your Bloated Belly
If you're constantly battling a bloated-looking, uncomfortable belly, and you've ruled out an allergy or sensitivity to gluten, the answer may be as simple as eating more — more fibre, that is. As a daily recommendation by the American Heart Association, for a 2,000-calorie daily diet, aim for 25 grams a day. 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 fibre 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.