10 Tummy-Friendly Recipes
Updated: Feb. 23, 2021
Do you get an upset stomach after some meals? Here are 10 delicious dishes from known tummy-friendly recipes to keep you satisfied and stomach pain free.
Tummy-Friendly Fish Taco Salad Recipe
While many fish tacos have cabbage and radishes, we’ve swapped in radicchio for both its crunch and its peppery taste. Yellow and red grape tomatoes make for a more colorful salad, but any type of tomato in this recipe will be tummy-friendly.
BELLY BUDDIES: Olive oil, grouper, maple syrup, tomatoes, avocado.
Tummy-Friendly Chicken Mac and Cheese Recipe
Cooking the pasta in broth gives extra flavour to this tummy-friendly recipe. By keeping the carb quantity small, we’ve reduced the density of this meal without losing any of its cheesy richness. If you can find brown rice or quinoa-corn pasta, that will lower the carb density even more. Adding nourishing veggies and chicken boosts protein and fiber to keep you full longer.
BELLY BUDDIES: Swiss chard, chicken breast, spinach, tomatoes, egg.
Belly-Friendly Creamy Fish Stew
This belly-friendly stew is a delicious way to incorporate more heart-healthy fish into your diet. We’ve used a skillet instead of a saucepan so the fish can sit on top in a single layer and cook evenly. While some stews are thickened with the addition of eggs and oil, mayonnaise does the same trick.
BELLY BUDDIES: Olive oil, potatoes, celery root, carrot, cod.
Easy-on-the-Stomach Beef and Cabbage Stir-Fry With Sesame Quinoa
This easy-on-the-stomach delight is sure to satisfy your hunger and health. The best way to cut flank steak for a stir-fry is to first put it in the freezer for about 20 minutes to firm it up and make it easier to slice. Cut the steak lengthwise (with the grain) into 2- to 3-inch-wide strips. Next, cut each strip across the grain into very thin slices. Ginger not only imparts flavor to this Asian-inspired dish, but also acts as a digestive aid, helping the stomach empty.
BELLY BUDDIES: Quinoa, ginger, lean beef, sesame seeds, olive oil, bell pepper, green cabbage.
Get the recipe for Beef and Cabbage Stir-Fry With Sesame Quinoa.
Stomach-Sensitive Spinach, Pork and Blueberry Salad
This stomach-sensitive meal is perfect for tempermental tummies. Blueberries promote the growth of healthy gut bacteria that keep our tummies trim and happy. Mashing them here thickens the salad dressing while adding a subtle sweetness. When shopping for Belgian endives, look for those that are white, with little or no yellowing at the tips.
BELLY BUDDIES: Ginger, lean pork, olive oil, blueberries, spinach, Belgian endive
Stomach-Sensitive BBQ Pork Salad
Contrary to popular belief, the green cabbage used in this recipe is not a major gas producer. In fact, it’s lower in FODMAPs compared to Napa or savoy cabbage, making it gentler on your tummy. For this stomach-sensitive recipe you can make the barbecue sauce well ahead of time and refrigerate. Just make sure to bring it back to room temperature before using it. A splatter screen is a useful tool to have when cooking a thick sauce like this one – you’ll be able to keep it from spitting all over while allowing steam to escape so you can reduce the sauce faster.
BELLY BUDDIES: Tomatoes, lean pork, olive oil, sweet potatoes, bell pepper, green cabbage.
Belly-Friendly Chicken-Stuffed Peppers With Feta
This recipe is a friend to all bellies! All you need to go with these flavour-packed stuffed peppers is a big tossed salad. The ground chicken used here is a lean yet tasty protein source. Substitute it in any of your favourite recipes that feature ground beef to save on both fat and calories.
BELLY BUDDIES: Bell peppers, olive oil, chicken breast, almonds
Belly-Friendly Chicken Enchilada Meal
You can cook and shred the chicken up to a day ahead and refrigerate it until you’re ready to proceed with this belly-friendly recipe. If you like, add some cilantro leaves and finely diced red bell pepper to the tortillas before rolling them up.
BELLY BUDDIES: Chicken breast.
Happy-Stomach Grilled Chicken, Honeydew and Avocado Salad
This meal will keep any stomach content! Many supermarket produce departments sell cut-up honeydew, a source of anti-inflammatory magnesium. However, if you need to buy an entire melon to make this, cut up the extra and freeze it. You can then add the frozen chunks to a breakfast smoothie. Or you can puree the frozen melon with a squirt of lime juice in a food processor and serve it as a “sorbet.”
BELLY BUDDIES: Olive oil, chicken breast, lemon, sesame oil, lettuce, honeydew melon, avocado.
Get the recipe for Grilled Chicken, Honeydew, and Avocado Salad.
Easy-on-the-Tummy Fettuccine “Alfredo”
In this easy-on-the-tummy mock Alfredo dish, pureed tofu stands in for the heavy cream usually found in the classic Italian pasta dish, while green beans masquerade as green peas (you can dice them, if you like, to be the same size as peas). Serve with a tossed salad to complete this crowd-pleasing meal.
BELLY BUDDIES: Tofu, green beans.
