vitamins to help reduce bloating

Vitamins to Help Reduce Bloating and Ingredients to Optimize Digestion

When it comes to a healthy digestive system, there are a number of different ingredients that are known to target your digestive health. For example, kimchi contains probiotics that help to increase the beneficial bacteria in your gut, but have you ever wondered about the time of day in which certain foods can offer you the most benefits? Maintaining a well-balanced diet that targets certain aspects of your health at certain times throughout the day is the best case scenario. Today, we are going to share with you some breakfast, lunch, and dinner staples that offer certain benefits for the time of day in which you are consuming the meal. Let’s dive in.

Breakfast Items That Set You Up for A Successful Day 

Avocado Toast

Avocado toast is one of the most popular breakfast dishes out there, but did you know this trendy plate can actually revolutionize your wellness routine? Avocados offer high amounts of fiber and healthy fats without needing to consume a load of food. The blank slate of a piece of bread and avocado leaves tons of room for creativity. You can add just about any toppings you would like to even further boost its nutrient power or to change the taste. Choosing a bread high in fiber can really take this option to the next level due to the power that fiber has over your digestion. 

Oats and Brazil Nuts 

Have you ever heard of the mineral called selenium? Selenium is known for its mood-boosting abilities and can actually be found in oats and brazil nuts. When your body is low on selenium, you are more likely to experience anxiety or be more irritable. That is why consuming foods rich in selenium can be a great way to put your best foot forward first thing in the morning. 

Almond Butter

Monounsaturated fat is considered one of the healthiest options when it comes to your fat intake, and almond butter is full of it! The fat, protein, fiber, and antioxidants found in almond butter make it a wonderful option for the mornings. It is also a great alternative for those who find themselves wanting peanut butter. When looking for an almond butter that works for you, make sure to look at the ingredient list and be cautious of purchasing any item that has high levels of processed sugars. Some of our favorite ways to use almond butter in the mornings include smoothies and fruit bowls! 

Lunch and Afternoon Snacks That Boost Your Energy and Optimize Digestion

Greek Yogurt Bowls 

Greek yogurt has such an awesome balance of macronutrients and probiotics. It is high in protein and lower in carbohydrates meaning it can give you energy in a stable manner that will help you to avoid a crash later on. The high levels of protein will leave you feeling fuller for longer, meaning it is a great way to hold your body over until dinner time. While a probiotic for bloating can help to protect your digestive system, greek yogurt is another awesome way to protect your gut health. Pack yourself a greek yogurt bowl for a quick and nutritious lunch! 

Hard Boiled Eggs

In general, eggs are incredibly versatile. They can be made in a number of different ways and help to bulk up just about any meal, but hard boiled eggs in specific can truly transform your lunch routine. Hard boiled eggs can be made in advance and eaten cold or hot, making it a super convenient lunch option. The yolk of an egg contains many essential nutrients that help your body turn the food you consume into energy. A light summer salad or a egg sandwich are some of our favorite ways to turn eggs into a delicious meal. 

Canned Tuna 

Tuna contains selenium, omega-3 fatty acids, and a high level of protein making it a wonderful option for lunch time! Canned tuna in specific can help you to reach your protein goals without being too much of a hassle. Have you purchased a packet of chicken only to have it go bad in your fridge after a couple days? It can be easy to forget to properly freeze chicken and other proteins before they go bad in the fridge. That is why canned tuna is the way to go. It has a long shelf life and can be a great option to turn to when you are running low on protein options in your fridge.

Light Dinner Options to Reduce the Chances of Ailments Before Bed


Did you know that a vitamin B deficiency can correlate with an inability to sleep? Asparagus and other vitamin B rich foods can help you to achieve a more restful night of sleep. Asparagus is also a good source of tryptophan which turns into serotonin in your body and eventually helps you to sleep. The fiber in asparagus can be a great way to promote bowel movements and lead to you having a stronger digestive system in the mornings. 


Soy products contain anti-inflammatory compounds called isoflavones. These compounds make edamame a wonderful night time snack or addition to your dinner. Edamame can be found at the grocery store ready to be eaten, and can be added to any meal as a side or topping. If you are not an edamame fan, consider adding other soy products such as tofu to your meals to achieve the same effect. 


Kiwi also promotes serotonin in the body which your body uses to achieve a more restful night of sleep. Kiwi is also high in antioxidants which can help to reduce inflammation. If you are someone who needs a sweet treat after dinner, consider opting for kiwifruit instead of your usual scoop of vanilla ice cream. Gut health enzymes are an awesome way to promote a healthy digestive tract, and kiwi can help you get there. It contains an enzyme called actinidin that helps with the gastric portion of the digestive process.
Back to blog