And let’s go back to Dr. Kate Scarlata , an expert in diet against swollen stomach according to the Fodmap protocol and protocols for irritable bowel and digestive health: in her blog the doctor contains many “belly deflating” recipes, ideal for those who suffer from excessive intestinal fermentation . She does this by including low-carb fermentable foods (or FODMAPs): in this article we see some recipes for dinner (or alternatively for lunch).

DIETOLOGIST’S BELLY DEFLATES DINNERS
– Basmati or wholemeal rice salad with grilled chicken (or king prawns), lettuce, date tomatoes, a tablespoon of olive oil, the green part of the spring onions thinly sliced, spices and herbs to taste. 
– lettuce rolls with natural tuna in it seasoned with oil or a tablespoon of low-fat mayonnaise, very thin slices of celery, parsley + a sweet or traditional boiled or baked potato + a slice of yellow melon
– sandwich with bread gluten-free, 50 grams of grilled aged cheese, tomato and lettuce, accompanied with rocket salad, cherry tomatoes, a tablespoon of pumpkin seeds, a teaspoon of oil and lemon juice
– stuffed potato: cover a boiled potato (200 g raw) with delactosed cheese mixed with ten grams of coconut oil or butter and a spoonful of grated parmesan, all spent a few minutes on the grill. Serve with pan-fried endive with half a red pepper and a teaspoon of oil. 
– small steak with a medium weight sweet or normal potato + lettuce salad, half a red pepper, datterini tomatoes, a teaspoon of olive oil and lemon juice or balsamic vinegar, a grated carrot
– grilled or steamed fish with seasoned quinoa with cherry tomatoes, a tablespoon of flavored oil, basil, sautéed zucchini.