Gut Health

5 Easy and Healthy Fall Recipes That Won’t Cause Bloat

You finish a delicious dinner and sit back, ready to enjoy that post-meal contentment.

Then suddenly it hits.

Your stomach feels like it’s about to burst, even though you didn’t eat too much. And does your belly look bigger, too?

Bloating is incredibly common, affecting between 10% and 25% of healthy adults.1

Luckily, with the right foods, bloating can be alleviated and even avoided.

Let's explore what causes that uncomfortable fullness, which bloat-inducing foods to avoid, and which healthy, nutritious meals will give you that same happy feeling without the bloat.

What Is Bloating?

Bloating is a feeling of uncomfortable or even painful fullness or tightness in and around your stomach. It occurs when there is a build up of excess gas in the GI tract.

When you’re bloated, you may feel as if you’ve eaten a huge meal. In fact, you may even look like you’ve eaten a huge meal, a condition known as abdominal distention.

For the most part, your bloating will go away as your body processes and eliminates the food that caused the issue. However, depending on factors such as your diet, digestive issues, and hormonal changes, bloating can become a recurring issue.

What Causes Bloating?

Feeling bloated? There could be several causes.

If you frequently feel bloated after eating, it is likely due to the foods you are eating or an underlying digestive issue. With food-related bloating, the main causes are overeating or eating too much of certain foods—mainly those high in fat or sugar (or artificial sweeteners) as well as lactose.

Other common causes of bloating include:

  • Food intolerances
  • Gastrointestinal (GI) issues or other health conditions
  • Buildup of digestive content, usually due to constipation or bowel obstructions
  • For women, bloating often occurs around or during your menstrual cycle.

One of the most common causes of bloating is an imbalanced gut, a state also referred to as dysbiosis. If your gut microbiome becomes imbalanced, with an overabundance of harmful bacteria (pathogens) compared to beneficial bacteria (probiotics), it leads to an increase in methane and hydrogen gas production. This alteration in your gut environment further promotes the growth and proliferation of bad bacteria, resulting in more frequent episodes of bloating.

Balancing your gut with a high-quality spore probiotic (more on this later) is the best way to stop bloating in its tracks, though you still need to be cognizant of the foods you are eating…

Unfortunately, bloating can impact your day-to-day functioning as well as your overall health and wellness.

Foods That Cause Bloating

As we mentioned earlier, what you eat is one of the main causes of bloating.

Here are some foods you should avoid or minimize if you’re trying to banish bloating.

  • Apples, pears, and other fruit high in sugars, especially if you eat them with the peel Artificial sweeteners such sorbitol, mannitol, or xylitol
  • Beans and lentils
  • Carbonated drinks Cruciferous vegetables such as broccoli and Brussels sprouts
  • Dairy products
  • Garlic
  • High-fat foods
  • Onions
  • Wheat, rye, barley, and other insoluble fibers, especially if you have celiac disease or a gluten sensitivity
  • Gluten, a key component of wheat and other grains, but also found in condiments like soy sauce and many processed foods
  • Fructose, especially in the form of high fructose corn syrup
  • Lactose, found in dairy products

Many of these foods are often considered healthy, so the key is moderation.

Reduce Bloating With These 5 Healthy Fall Recipes

And now that you know some foods to avoid, let’s look at some mouth-watering, bloat-free fall recipes you can enjoy, instead.

(As you might notice, many of these recipes include the addition of Just Thrive Probiotic for added gut support. Just Thrive Probiotic capsules can be swallowed whole or opened and the contents mixed into just about any recipe. In fact, Just Thrive’s strains are so shelf-stable, they’ll retain full potency even when exposed to high temperatures.)

falafel bowl

1. Sweet Potato Falafel

This delicious meal is the perfect comfort food for fitness buffs. High in protein and healthy fats but low in carbs, it’s high in nutrients and in flavor.

Try this dish out if you’re cutting down on carbs but still want to satisfy your craving for a sweet, salty potato dish.

Sweet Potato Falafel


  • 1 peeled sweet potato, cubed and cooked
  • 1/4 tsp. cumin
  • 2 cups cilantro, washed and stemless
  • 1/2 cup almond butter
  • 1/2 cup oats
  • 1 cup chickpeas, rinsed and drained
  • 2 cloves garlic, mashed
  • 1/4 tsp. smoked paprika
  • 1 Just Thrive Probiotic capsule, opened
  • 1 lime, juiced
  • 3/4 tsp. salt
  • 1/2 tsp. black pepper
  • 1/2 tsp. coriander


  1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
  2. Once preheated, spread the potato cubes out on the baking sheet and bake for around 25 to 30 minutes or until tender.
  3. Allow the potatoes to cool, then place all ingredients in a food processor. Sprinkle in the contents of 1 Just Thrive Probiotic capsule and pulse until they form a smooth, rich blend. It might take five minutes to achieve a truly smooth, lump-free texture.
  4. Then, scoop out a small mixture and form it into a ball in the palm of your hand. Each falafel ball should be about the size of one small lemon. Remember to wash your hands!
  5. Next, take a large skillet, coat it in olive oil, and place over medium heat.
  6. Once the oil sizzles, proceed to cook the falafel balls for about three to five minutes on each side until they form a golden brown color.
  7. Place the cooked falafel balls on a plate lined with paper towels to dry out the excess oil.
  8. Continue cooking the patties.
  9. These are best served fresh from the pan, but you can store them in the freezer for about seven days.


pumpkin oatmeal cookies

2. Vegan Pumpkin-Flavored Oatmeal Cookies

Fall is all about pumpkin-flavored, well, everything! So this season, treat yourself to one of the best pumpkin pastry vegan fall recipes.

With its decadent flavor and soft texture, each bite of this cookie will send your tastebuds to heaven.

Vegan Pumpkin-Flavored Oatmeal Cookies



  • 1 tbsp. ground flaxseed
  • 1/2 cup coconut sugar
  • 1 cup pumpkin puree
  • 2 tbsp. molasses
  • 1/2 cup old-fashioned oats
  • 1 cup almond flour
  • 1 Just Thrive Probiotic capsule, opened
  • 1 cup oat flour
  • 3 tbsp. water
  • 1 tsp. pumpkin pie spice
  • 1/2 tsp. salt
  • 1 tsp. vanilla extract
  • 1/2 tsp. cinnamon
  • 1 tsp. baking soda


  • 2 tsp. coconut oil
  • 1/4 cup vegan chocolate chips


  1. First, preheat the oven to 350°F while lining your cookie sheet with a baking mat or some parchment paper.
  2. Next, get a small bowl and mix the ground flaxseed and water together until combined. Set the bowl aside.
  3. Then, mix the molasses, pumpkin puree, vanilla, and coconut sugar in a medium-sized bowl.
  4. Take the flaxseed and blend it in with the pumpkin puree mixture. Set the bowl aside.
  5. Afterward, get a large bowl and stir in the oat flour, almond flour, salt, oats, baking soda, cinnamon, and pumpkin pie spice. Sprinkle in the contents of the Just Thrive Probiotic capsule.
  6. Combine the pumpkin puree and flour mixture together in a large bowl and stir until they form a rich, smooth consistency.
  7. Then, scoop out some dough using a tablespoon and place it on the pan. This recipe should yield around 12 medium to large cookies.
  8. Coat your hands in water and then flatten the dough so they don’t spread out.
  9. Bake in the oven for about 20 minutes, and then let it cool down afterward.
  10. Meanwhile, mix the coconut oil and chocolate chips in a small bowl, and then melt them in the oven for about one minute. Remember to stir after every 20 seconds to achieve a lump-free mixture. This will be the glaze.
  11. Finally, serve the cookies on a pan and coat with chocolate chip glaze.


sweet potato avocado salad

3. Sweet Potato Salad with Pomegranate

Looking for healthy fall salad recipes to try this season? Give your taste buds a treat with this pomegranate sweet potato salad!

This delicious, gluten-free, dairy-free salad is loaded with vitamins, healthy fats, and micronutrients. A serving of this in the middle of a busy day might be just what your body needs to feel energized and conquer the day like a champion!

Sweet Potato Salad with Pomegranate


  • 2 lbs. sweet potatoes, peeled and diced
  • 1/4 cup green onion, chopped
  • 1 lime
  • 1/4 cup cilantro, minced
  • 3 tbsp. extra virgin olive oil
  • 1 avocado, pitted and cubed
  • 1 can black beans
  • 1 Just Thrive Probiotic capsule, opened
  • Pinch of sea salt
  • 1 tsp. black pepper
  • 1 cup pomegranate seeds


  1. Preheat the oven to 400°F.
  2. While waiting for the oven to heat up, place the cubed sweet potatoes in a medium-sized bowl and season it with sea salt and black pepper. Then, spread the potatoes out on the baking sheet and bake for around 25 to 30 minutes.
  3. Meanwhile, take a large bowl and combine the black beans, pomegranate seeds, cilantro, avocado, and green onion. (Note: If you are especially sensitive to beans, you can substitute with some cooked quinoa, your favorite chopped nuts, or just leave them out.)
  4. After baking the sweet potato, stir it in with the salad ingredients you mixed earlier, plus the contents of 1 Just Thrive Probiotic capsule.
  5. Slice the lime and squeeze the juice on top of the salad then top off with some olive oil, salt, and black pepper.
  6. Stir the ingredients again and then serve! 


Colorful spiralized vegetables on a cutting board

4. Quinoa and Spiralized Vegetable Bowl

Want to start eating healthier lunches this fall? Then you should definitely include this quinoa and spiralized vegetable bowl in your meal choices.

Even better, in around an hour you can finish four to five days’ worth of delicious packed lunches. So set aside some time over the weekend, prepare a few servings of this recipe, and then store them in the refrigerator to retain freshness.

Quinoa and Spiralized Vegetable Bowl


  • 1 cup quinoa
  • 1 large carrot, peeled
  • 2 medium-sized onions, peeled
  • 1 bell pepper
  • 2 cups of water
  • 1/4 cup almonds, sliced
  • 2 1/2 tbsp. extra virgin olive oil
  • 1 Just Thrive Probiotic capsule, opened
  • Salt
  • Pepper
  • 1 tsp. garlic powder
  • 2 large parsnips, peeled
  • 1 medium-sized sweet potato
  • 1/2 tsp. dried thyme


  1. First, spiralize all the veggies and then place them in a medium-sized bowl.
  2. Preheat the oven to 400°F.
  3. Line your baking sheet with parchment paper and then set aside.
  4. Next, boil the quinoa on medium to high heat. You can add more water while cooking if needed.
  5. Fluff the quinoa with a fork and then set aside.
  6. Afterward, take the baking sheet and spread all the spiralized veggies on it.
  7. Season with salt, garlic powder, pepper, thyme, and olive oil, and then combine all the ingredients together.
  8. Roast for about 20 to 25 minutes until the veggies soften. Remember to stir the vegetables halfway through.
  9. Meanwhile, fry the almonds for about five minutes in a skillet over medium to high heat. Set aside.
  10. Lastly, after everything is cooked, combine all the ingredients in a large mixing bowl, sprinkling in the contents of a Just Thrive Probiotic capsule. Season with some more olive oil for taste, and pack into individual containers for healthy grab-and-go lunches throughout the week.


Pumpkin and pecan smoothie

5. Pumpkin and Pecan Smoothie

Smoothies are one of our favorite on-the-go meals! Packed with vitamins and nutrients, you can pour it into a spill-proof cup and sip it throughout your commute.

Athletes can attest to the many benefits of drinking homemade smoothies. Not only are they versatile and nutritious, but they’re also extremely easy to make.

Just pop them in a blender, and let it do all the work. Easy, right?

 Pumpkin and Pecan Smoothie


  • 1/3 cup pumpkin puree
  • 1 banana
  • 1/2 pear
  • 8 pecans
  • 1 Just Thrive Probiotic capsule, opened
  • 1 tsp. vanilla extract
  • 1/3 cup almond milk
  • 1/2 tsp. pumpkin spice blend
  • 1 graham cracker, crushed


  1. First, take all the ingredients and place them in a blender. Sprinkle in the contents of the Just Thrive Probiotic capsule over the top.
  2. Then, blend the ingredients together until they form a smooth, rich texture.
  3. Lastly, pour in a glass or bottle, and drink up!


Tame Bloating With Just Thrive Probiotic

These tasty, health-conscious fall recipes are the first step to a happy, bloat-free life.

But while managing your diet is a great start for combating bloat, you’ll need some extra help if you really want to get your digestive system into optimal shape.

And taking Just Thrive Probiotic is just what you need to look and feel your bloat-free best!

Just Thrive contains four proprietary spore probiotic strains:

  • Bacillus indicus HU36™
  • Bacillus subtilis HU58™
  • Bacillus coagulans
  • Bacillus clausii

Just Thrive’s spore-based strains are unique in that they are equipped with a protective endospore “shell” that allows them to make it through the harsh environment of your stomach and digestive tract and arrive 100% alive in your gut.

These powerful probiotics have been shown to:

  • Dramatically decrease the production of ammonia and hydrogen gas in your gut—the major cause of excess gas and bloating during digestion
  • Reduce bloating, gas, and abdominal discomfort.

And Just Thrive Probiotic is easy to add to your daily wellness routine, simply take one capsule once a day with your largest meal, or sprinkle the contents of a capsule into your favorite recipe—and because it’s tasteless, colorless, and odorless, you won’t even know it’s there! Plus, these resilient strains will not lose potency, even when baked in your favorite bloat-busting foods.

>> Support a healthy gut microbiome and beat bloat with Just Thrive Probiotic.

And did you know?

EVERY Just Thrive purchase is covered by our Bottom of the Bottle, 100% money-back guarantee.

So you can try Just Thrive Probiotic to see if it works for you… and we’re betting it will.

But if for any reason you don’t feel a difference, simply ask for a full refund at any time. Even if it’s 3 months or 3 years. Even if the bottle is empty!

>> Test drive Just Thrive Probiotic RISK FREE and save 22% with a subscription.

Just Thrive Probiotic banner


  1. Cleveland Clinic. Bloated Stomach. Available at: Accessed July 11, 2023.