5 Easy-to-Digest Dinners to Help You Drift Off to Sleep Without Late-Night Bloat
"Always aim for wholesome and nutrient-dense foods; always fresh and bright," says Perera. "Limit the use of boxed and processed foods." (The exceptions are high-quality protein powders and supplements.)
Perera also has some specific recommendations for recipes on nights when you get home late (you know, after a long day of fighting bad guys). You want to satisfy your grumbling stomach, but you don't want to be up all night digesting your meal. So what does he recommend on these nights? Seafood. "I feel that for night time, easier proteins such as seafood is much better to process and assimilate before going to bed," he says, specifically calling out salmon, trout, sardines, mackerel, shrimp, scallops squid, and mussels. (Not-so-surprising fun fact: Perera is from Spain, in the Mediterranean region.)
5 seafood dinners using easy-to-digest foods
1. Easy ginger, chili, and lemon salmon
As Perera points out, when eating a late night meal, making something that's easy on your digestive system is key, which is where the salmon comes in here. But besides the protein, ginger and lemon are both all-stars for gut health, helping the food settle even more easily.
2. Honey butter blackened scallops with herby polenta
Served over creamy polenta, scallops provide the kind of protein Perera would approve of. Polenta is so fine that it's almost a liquid. That means your stomach won't have to do much work breaking it down. Pro tip: Be liberal with the paprika to really amp up the flavor.
3. Avocado and shrimp ceviche
Papaya, a key ingredient in this recipe, is another food that's good for digestion. It contains bromelain, an enzyme that helps the digestive system break down food. Avocado makes this seafood dish even more satiating without overloading the stomach.
4. Greek salmon gyros with beet tzatziki
All this dinner takes to whip up is six ingredients and about 15 minutes. Salmon is, of course, the focus, but instead of your typical olive oil finishing, beet tzatziki, olives, feta cheese, and onion give a more flavorful taste.
5. Seared fish with zucchini farro and tomato tapenade
As far as grains go, rice is easier on the stomach than pasta because it's smaller. And that seared white fish is lifted straight from Perera's list of go-tos.
Here are some other ways to improve your digestion. And if you still wake up feeling bloated, give one of these tonics a try.
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