Lunch Ideas That Are Easy on the Stomach

Nothing can be more uncomfortable than having a sensitive stomach. It can debilitate your upcoming plans and going out with friends, or just be a great source of pain. And finding the source of the symptoms can be equally as challenging. It's important to remember there is a trigger that is leading to discomfort and a sensitive stomach.

One of the greatest rewards I get to experience as a wellness expert and nutritionist is helping clients to heal. And stomach issues are very commonly what we are working toward healing. If you are genetically predisposed to a sensitive stomach, you will understand what I mean. These tummy troubles can really come and go, and your food should be helping, not hurting you.

So often we want to blame genetics or spices, but inflammatory foods are as much the culprit as anything else. Blanding out your diet from processed and inflammatory foods is truly the starting point. And utilizing the help of a nutritionist or health coach could help you identify any underlying triggers that may be causing the problem. They can also adjust the supplements you're taking in order to support better digestion, because that's where a sensitive stomach starts.

Some common symptoms of sensitive stomachs are:
Bloating
Cramping
Indigestion and heartburn
Constipation
Diarrhea

Common triggers to the symptoms are:
Stress
Malabsorption of nutrients
Inflammatory foods like processed foods, additives, sugar, and white flour
High-fiber foods—only when there is a greater underlying issue
Food intolerance—even healthy foods can be the culprit if you're not aware of the issue
Alcohol

Ways to improve it:
Manage stress better
Follow a meal plan to bland out taste buds and help heal your body
Take supplements to support better digestive health
Soothing herbal tea: camomile, lavender, and peppermint

At the top of the list for improving sensitive stomach issues is improving your diet. Here are five meals to get you started in the right direction.

Meal 1: Sourdough Avocado Toast

Recipe Type:Breakfast/Snack

Dietary Info:Vegetarian, Nut-Free

Serving Size:1

Prep Time:2 mins

Total Time:5 mins

Ingredients:

2 slices sprouted grain toast
1⁄2 avocado, smashed
Handful baby arugula
1 tablespoon goat cheese crumbles

Instructions:

1. Toast sliced bread.
2. Add mashed avocado and toppings to toast.
3. Enjoy!

Meal 2: Easy Egg Scramble

Recipe Type:Breakfast/Snack//Lunch/Dinner

Dietary Info:Vegetarian, Gluten-Free, Nut-Free

Serving Size:1

Prep Time:5 mins

Cook Time:5 mins

Total Time:10 mins

Ingredients:

2 scrambled eggs
1/4 cup cut asparagus
1/4 cup cut cauliflower
1/2 cup sliced sweet potato
2 teaspoons avocado oil

Instructions:

1. In a skillet, add the oil and sweet potato first.
2. Saute until the potatoes soften slightly.
3. Add vegetables to the pan.
4. Once the vegetables are slightly cooked down, add the eggs and scramble.
5. Enjoy!

Meal 3: Apple Ginger Smoothie

Recipe Type:Breakfast/Snack/Dessert

Dietary Info:Vegan

Serving Size:1

Prep Time:3 mins

Total Time:5 mins

Ingredients:

1 cored, peeled, and chopped apple (leave the peel on if you have a high-powered
blender)
Handful of spinach or dark leafy greens
1⁄2 inch piece peeled fresh ginger
Juice of 2 medium limes
1 pitted date
1 tablespoon hemp seeds
1 tablespoon flax or chia seeds
6-8 ounces unsweetened coconut or nut milk
Ice

Instructions:

1. Blend all ingredients together.
2. Enjoy!

Meal 4: Salmon Niçoise Sheet Pan Dinner

Recipe Type:Dinner

Dietary Info:Pescetarian, Dairy-Free, Nut-Free

Serving Size:4

Prep Time:10-15 mins

Cook Time:35 mins

Total Time:45-50 mins

Ingredients:

For the sheet pan:
6 small red potatoes, quartered
2 1⁄2 tablespoons extra-virgin olive oil, divided
1⁄2 teaspoon salt, plus extra for seasoning
1⁄4 teaspoon black pepper, plus extra for seasoning
2 (6-ounce) salmon filets (vegetarian: substitute salmon with 1 1⁄2 cups chickpeas)
1⁄2 pound green beans, trimmed

For the salad:
4 cups packed romaine lettuce, chopped (or lettuce of your choice)
1⁄2 cup Niçoise or Kalamata olives, pitted and halved
1 cup cherry tomatoes, halved
2 tablespoons capers
2 hard-boiled eggs, quartered
1⁄4 medium red onion, thinly sliced

Instructions:

1. Preheat the oven to 375° F and line a large baking sheet with parchment paper.
2. Spread the potatoes onto the sheet pan in a single layer and add 1 tablespoon olive oil.
3. Season with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper. Toss to coat all the potatoes.
4. Place in the oven and bake for 20 minutes.
5. After 20 minutes, remove the sheet pan from the oven and toss. Move potatoes to one side of the pan.
6. Place the salmon in the center and the green beans on the other side.
7. Drizzle the remaining olive oil on the salmon and beans and season with salt and pepper.
8. Return sheet pan to the oven and roast until salmon is cooked through and easily flakes with a fork, about 15 minutes.
9. Combine the lettuce, olives, tomatoes, capers, eggs, and onion on a large platter and top with the salmon, green beans, and potatoes.
10. Enjoy!

Meal 5: Cauliflower Chicken Power Bowl

Recipe Type:Lunch/Dinner

Dietary Info:Dairy-Free, Nut-Free

Serving Size:1

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Ingredients:

4 ounces baked or grilled chicken
1/2 cup oven-roasted cauliflower
1/2 cup oven-roasted cabbage
Handful spinach, lightly steamed
1/2 cup cooked brown rice
1/4 cup shredded carrots
1/4 cup steamed green peas
Squeeze lemon or lime juice
Salt, pepper, and any desired herbs/spices for seasoning

Instructions:

1. Add your desired ingredients to a bowl.
2. Top with lemon or lime juice or another desired sauce.
3. Enjoy!

Cara Clark is the owner and primary Certified Nutritionist of Cara Clark Nutrition. Cara works with individuals and groups to promote overall health and to manage a wide range of nutrition-related issues. With a 'non-dieting' approach, she has helped clients manage weight, energy, performance, diabetes, thyroid related disease, allergies, eating disorders, and more.

The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC ("Poosh") is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.

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