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Guide to Beating Bloating  ( Home | Diet | Foods | Recipes )

Recipes for Delicious Anti-Bloating Desserts

If you are interested in delicious dessert dishes that can help reduce bloating, you have come to the right place! This section of our Guide to Beating Bloating presents recipes that call for foods that are thought to be particularly beneficial for those who frequently suffer from a bloated feeling around the abdominal area.

Carrot Muffins

Yields 12 muffins

These gluten-free muffins are ideal for people who experience abdominal bloating caused by gluten intolerance. The fiber in the flaxseed featured in these anit-bloating muffins promotes healthy bowel function.

Ingredients 1 egg
1 cup rice milk
4 tbsp canola oil
2 cups quinoa flour or other gluten-free flour
1 tsp guar gum
1 tbsp flaxseed meal
3 1/2 tsp gluten-free baking powder
1/2 tsp salt
1 tsp cinnamon
1/4 cup brown sugar
1 cup organic carrots, grated
1/4 cup raisins

  • Preheat oven to 400 degrees F (200 degrees C, gas mark 6).
  • Beat together egg, rice milk, and canola oil. Combine dry ingredients in a separate bowl.
  • Add liquid ingredients to dry ingredients and mix until just blended (do not over-mix). Fold in grated carrots and raisins.
  • Fill 12 paper muffin cups with batter (about two thirds full). Bake for 20 minutes.

Raspberry Banana Smoothie

2 servings

This dairy-free, gluten-free smoothie is crammed with vitamin B6 and potassium, both of which can help reduce water retention and bloating.

Ingredients 1 cup fresh raspberries
1 ripe banana, sliced and frozen
1 cup rice milk
1 Tbsp flaxseed, freshly ground

  • Combine all ingredients in a blender or food processor and process until smooth.
  • Garnish as desired. Serve immediately.

Nettle Crepes with Raspberries

Don't worry about this dish stinging your mouth; the nettle in these crepes will only do you good. Young, cooked stinging nettle shoots are perfectly edible, and they are well known for their diuretic properties. Diuretics, like nettle, can help reduce bloating caused by water retention.

Ingredients 2 organic eggs
2 cup organic milk
1 cup all-purpose flour
7 oz young nettle shoots, blanched and chopped
1 tsp salt
1/4 tsp white pepper
Vegetable cooking spray
Fresh raspberries, mashed

  • Beat eggs in a medium bowl. Add milk, nettle, flour, salt, and pepper, and whisk until well combined.
  • Preheat a large nonstick skillet over medium heat. Spray with vegetable cooking spray.
  • For first crepe, pour about 3-4 tablespoons of batter into skillet, rotating skillet quickly until bottom is evenly coated. Cook crepe for 1-2 minutes until light brown. Flip and cook for another 30 to 60 seconds, then remove from skillet.
  • Repeat previous step until batter is gone.
  • Serve crepes with mashed raspberries.

Note: As nettles are rich in nitrates, they should not be consumed by young children, people with gout, or other people with a condition that requires a low-nitrate diet.

Pineapple and Banana Smoothie

2 servings

This wonderfully sweet smoothie combines bananas and pineapple, two fruits that are well-known for their ability to fight water retention.

Ingredients 1 cup ripe bananas, coarsely chopped
1 cup fresh pineapple (flesh and stem), coarsely chopped
1 cup pineapple juice
1 cup crushed ice


  • Combine all ingredients in a blender or food processor and process until smooth.
  • Garnish as desired. Serve immediately.

Wholewheat Muffins with Bananas and Walnuts

Makes 6-8 muffins

Not only are these whole wheat muffins full of flavor, they are also packed with potassium, the ultimate anti-bloating mineral. As an added bonus, these muffins are rich in antioxidants.

Ingredients 1 cup whole wheat flour
1/3 cup brown sugar
1/2 tsp baking powder
2/3 cup walnuts, chopped
1/4 tsp salt
2 medium bananas, sliced
1/4 cup almond milk
1 egg, lightly beaten

  • Preheat oven to 350°F (175°C, gas 4).
  • Combine flour, sugar, baking powder, walnuts, and salt. In a separate bowl, mash bananas with a fork.
  • Add egg and almond milk to banana mixture, then combine dry and wet ingredients. Pour batter into a non-stick muffinpan.
  • Bake for 30-40 minutes, then transfer muffins to a cooling rack. Serve warm.

Green Tea and Pineapple Smoothie

2 servings

Here's a must-try smoothie recipe that pairs green tea with pineapple to create a delicious and nutritious smoothie to banish the bloat.

Ingredients 2 cups fresh pineapple, peeled and chopped
1 cup green tea made from loose leaves
1 Tbsp honey
1/2 inch piece fresh ginger, peeled and finely chopped
1 cup crushed ice

  • Combine all ingredients in a blender or food processor and process until smooth.
  • Garnish as desired, and serve immediately.

Buckwheat Pancakes with Bananas

Serves 2

All key ingredients in this dessert—buckwheat, bananas, and brown rice syrup—are considered hypoallergenic, which means that they are among the foods that are least likely to cause allergic reactions in humans. This is good news if you experience bloating due to allergies or intolerances to certain foods. What's more, the bananas featured in this lovely dessert recipe help fight water retention due to their high concentration of potassium.

Ingredients 1 cup buckwheat flour
1 Tbsp brown sugar
2 Tbsp potato starch
1/2 tsp salt
1 tsp baking powder
1 cup rice milk
2 Tbsp canola oil
Vegetable cooking spray, for frying
2 large bananas, sliced
Brown rice syrup, to serve

  • Combine dry ingredients in a medium bowl. Add rice milk and canola oil, and whisk until well combined. If batter seems very thick, you may want add a little extra rice milk or water.
  • Preheat a large nonstick skillet over medium heat. Spray with vegetable cooking spray.
  • With a ladle, pour batter to the size you prefer. Even out batter on skillet with back of a spoon. Cook pancake on medium high heat for a few minutes until bubbles appear. Flip over and continue frying until cooked (a properly cooked pancake appears dense and not sticky when cut in the middle).
  • Repeat previous step until batter is gone.
  • Serve pancakes with banana slices and brown rice syrup.

Want More Anti-Bloating Recipes?

For more recipes that can help you control bloating, visit the main recipe directory of this Guide to Beating Bloating.

For more information about nutrition and bloating, check out How to Reduce a Bloated Stomach Naturally (the home page of this anti-bloat guide). Be also sure to take a look at the diet section (Anti-Bloat Diet: Tips for Reducing Bloating With Food) and the food section (8 Best Foods to Eat to Reduce Bloating and Gas).