Bloat-No-More Sauteed Fennel & Spinach

fennel2If you often experience bloating, it can be frustrating to locate the cause of the issue when it crops up (or rather, blows up at the most inconvenient times….). Raw foods, certain nutrients or intolerances, eating quickly, and particularly stress and improper breathing can all cause bloating and discomfort. Thankfully, there are a few natural ways to de-bloat, and this one is actually really delicious!

Spring and Autumn may be the seasons you experience your most bloating, as Ayurvedically speaking they can throw the body’s systems out of balance and disrupt digestion. Particularly in the Spring, you may feel heavier and more congested, which are all symptoms of excessive Kaphathe qualities of earth and water. Water retention can either be a cause of or an uncomfortable addition to bloating, but this is where we can look to the foods in season to lend a helping hand. Bitter greens and astringent veggies grow in Springtime, and they’re exactly the sort of things we can turn to when the energy of Spring is weighing down on us. Fennel in particular, is wonderful for helping rid the body of water retention and bloating, so include it in salads and stir-fries when you’re in need.

This recipe is very effective, and works well as a side dish, part of a warm salad, or used solely for the purpose of de-bloating. Food is thy medicine, after all!


Serves 2 as a side or 1 as a main dish

  • 1 fresh fennel bulb
  • 1 large handful spinach
  • a few thin slices of ginger
  • 1 chopped garlic clove
  • ½ tsp ground coriander
  • pinch of salt and pepper (omit the salt if you’re retaining a lot of water)
  • Pinch of chilli flakes
  • Glug of olive oil


  1. Place a large pan over a medium heat
  2. Add the olive oil, and simmer the garlic, ginger, coriander and chilli flakes until fragrant
  3. Slice the fennel into thin strips, and add this to the pan
  4. Sautee until beginning to soften, then add the spinach
  5. Cook until the Spinach is wilted
  6. Add the optional salt and pepper to taste and serve!



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