What to Eat When You’re Bloated, Constipated, or Just Over It

Because some days your gut needs a nap — not a salad.

Let’s be honest:
There are days when your digestion is not thriving.
You’re bloated, gassy, irregular, and the thought of eating feels… complicated.

Maybe you ate something that didn’t agree with you.
Maybe you’re PMSing. Traveling. Stressed.
Or maybe you’re just done with trying to make the “right” choice 24/7.

This is your gut-healing cheat sheet for those days.
The days when you need food to be soft, soothing, and symptom-safe — not Instagram-worthy.

💡 What to Avoid on Flare-Up Days

If you’re bloated, constipated, or flaring, here’s what not to eat:

• Raw veggies + crunchy salads (too rough on the gut lining)

• Cold smoothies or iced drinks (slows digestion)

• Nuts + seeds in large amounts (irritating + hard to break down)

• Beans, legumes, or cruciferous veggies (gas alert)

• Hard-to-digest animal proteins (like red meat or dry chicken breast)

🥄 What to Eat Instead: Flare-Up Friendly Foods

These are gentle, grounding, anti-inflammatory, and digestion-supportive.

🥣 Cooked starchy veg:

• Sweet potato

• Carrots

• Parsnips

• Beets
  → Steam, roast, or mash with olive oil or ghee

🍚 Soft grains:

• White rice

• Jasmine rice
  → Cooked in meat stock (recipe on my blog) = double win

🍗 Gentle proteins:

• Poached chicken thigh

• Slow-cooked turkey

• Soft scrambled eggs
  → Easy to digest, won’t sit heavy

• Slow cooked beef (can be from the meat stock you made above)

🫖 Healing additions:

• Meat Stock

• Ginger tea

• Dandelion tea (for bloat + liver)

• Warm lemon water in the AM

🥘 3 Go-To Flare-Up Meals

1. Gut-Healing Rice Bowl

• White rice + steamed carrots + poached chicken

• Olive oil drizzle + sea salt + parsley

2. Beet + Sweet Potato Mash with Broth

• Add ghee, cumin, and a side of slow-cooked turkey

• Sip bone broth alongside or mix it in

3. Soft Scrambled Eggs with Steamed Zucchini

• Sauté in olive oil or ghee

• Pair with mashed white sweet potato for comfort + fiber

⚠️ And remember:

You don’t need to “push through” flare days with raw kale and cold smoothies.
You need to calm the inflammation, soothe your gut lining, and give your system a little breathing room.

To fewer flare-ups and fluffier mashed veg,
Ksenia 🥔💨✨