If you have the problem of feeling bloated, you look in the mirror and find that your belly and perhaps your body are swollen, if you retain more liquid than you should, you have a lot of gas in general and mainly during your menstruation then it’s time for a change. Next we are going to present you with a weekly anti-inflammatory menu, which promises to reduce your swelling.
How can we do this diet?
The first thing we want you to know is that a balanced diet should be focused on reducing the inflammatory processes in the body. Other purposes should be to promote the absorption of nutrients and the elimination of toxic substances and waste that we may have in our body.
As we know, there are foods that help deflate the body and there are other foods that contribute to inflammation. Among the latter are saturated fats, simple carbohydrates, some starches, alcohol, red meat, dairy products and processed foods.
Some of the anti-inflammatory foods are: most vegetables and vegetables with the exception of tomatoes and potatoes, which can cause inflammation. Other products are lean meats, fish, whole grains, legumes, nuts, and spices, such as turmeric and ginger. These last two are known for their great anti-inflammatory properties.
This last group is ideal for it to begin to take a more important place in your diet, so that you begin to deflate your body.
anti-inflammatory tips
It is important that you try not to consume carbohydrates, that is, sugars and flours, after 6 or 7 in the afternoon, except if you want or need to exercise at night.
Another recommendation that we can make is to drink a glass of warm water every day with a small splash of natural lemon juice on an empty stomach, ideally 15 minutes before breakfast.
Finally, we want to tell you that it is important that you drink enough water for your body, normally it is recommended that it be between a liter and a half to two liters. This will help your stomach digest food better, keep you hydrated, and prevent fluid retention.
Weekly anti-inflammatory menu
Next, we present you what a weekly menu could be like, designed to reduce your swelling.
Monday:
Breakfast: The idea is that from the night before, leave some cereals soaking so that you can eat them puffed with spelled and some seeds, such as chia, nuts or fruits such as blueberries.
Mid-morning: In this snack you can eat fruit, for example a slice of melon.
Food: You can eat shredded cooked turkey accompanied with a salad of quinoa, green pepper, grated carrot, tomato, spring onion, rosemary, etc. Add all vegetables you like. You can also put a slice of whole grain whole wheat bread on it.
Snack: Here you can eat kefir together with flax seeds and you can also add a teaspoon of honey.
Dinner: You can eat a wild asparagus omelette with a salad of fresh spinach, pineapple and cheese (the cheese can be vegan, fresh cheese, yogurt, since these are dairy products that cause less inflammation).
Tuesday :
Breakfast: Prepare a rich shake with several nutrients, containing: almond milk, a little oatmeal, a fruit of your choice (strawberry, pineapple, etc), a nutritious ingredient, it can be a vegetable (carrot, spinach, etc) and Finally, add flax seeds. If you are one of those people who eat something more forceful for breakfast, then you can accompany it with a gluten-free toast, with honey, ghee, clarified butter or a natural applesauce.
Mid-morning: Choose the fruit that you like the most.
Food: You can roast vegetables such as squash, spinach, onion, cherry tomatoes and avocado with coconut oil and accompany this with a lentil tabbouleh. Ideally, you should try not to eat bread, and if you do, it is best to make it whole grain and/or gluten-free.
Snack: Kefir with fruit or yogurt
Dinner: The following fermented foods will help you improve your digestion: fermented vegetables, pickles or herring.
Wednesday:
Breakfast: Green tea, with some rice pancakes prepared with olive oil, tofu or fresh cheese. You can also have an orange juice or a fruit smoothie, without milk.
Mid-morning: An apple with tahini.
Food: You can steam broccoli, red onion, carrot, zucchini, etc. And you can sprinkle it with extra virgin olive oil or with a natural sauce like tahini. You can also accompany the above with a grilled salmon to which you can put garlic and parsley.
Snack: You can have a green tea with a piece of dark chocolate.
Dinner: Grilled turkey that you can accompany with vegetables of your choice.
Thursday:
Breakfast: Scrambled eggs to which you can also add spinach and tomatoes. You can accompany this with a slice of gluten-free bread or whole wheat bread.
Mid-morning: Here to improve your digestion you can try eating papaya with honey.
Food: Brown rice accompanied with broad beans and pumpkin. So that the dish is not so boring, you can add spices such as turmeric and ground ginger. For the salad you can eat green leaves such as kale, different types of lettuce and alfalfa or broccoli sprouts.
Snack: yogurt or kefir with chia seeds.
Dinner: Prepare a vegetable cream that you can heat or serve cold, the idea is that you occupy what is in your house, for example it can be melon with mint.
Friday:
Breakfast: Green tea with gluten-free or whole-grain toast, which you can eat with tomato, flax seeds, avocado and chia.
Mid-morning: fruit smoothie.
Food: You can prepare a salad with some legume or chickpeas, hard-boiled egg, cucumber, tomato, carrot and onion.
Snack: Brown rice pancakes with ghee.
Dinner: We recommend that you choose a blue fish, such as sardines, but it can also be with any other fish prepared in foil with some vegetables such as: red pepper, carrots, onion, etc.
Saturday
Breakfast: If you feel like eating a slightly sweeter breakfast, then try eating coconut flour pancakes adding some topping that can be honey or agave, with some dark chocolate chips and nuts.
Mid-morning: a toast of wholemeal bread to which you can add a touch of olive oil, avocado and serrano ham.
Food: You can cook a couscous with salmon, which can also have leek, tomato and spinach and a touch of fresh ginger. To better blend the flavors, you can cook all of this together.
Snack: a citrus fruit or pineapple.
Dinner: You can add some lean protein such as turkey, chicken or fish and also add cooked chard with potatoes and a touch of turmeric.
Sunday
Breakfast: You can eat a few slices of wholemeal or gluten-free bread with olive oil and turkey ham.
Mid-morning: You can prepare a yogurt with nuts and a teaspoon of honey.
Food: To integrate fish into the diet, we recommend eating tuna marinated in soy sauce and sesame seeds and adding mushrooms with vegetables of your choice. All of the above cooked on the grill.
Snack: A green tea and a fruit
Dinner: For meat you can eat a chicken fillet cooked on the grill and make a cream of carrot with turnip and add a touch of curry.
Now that we have exposed these tips so that you can reduce your swelling, it is time for you to take action to end the discomfort caused by being inflamed.
