Lunches That Won't Make You Feel Bloated

Although bok choy is sometimes referred to as Chinese cabbage—and it is technically a member of the cruciferous vegetable (aka cabbage) family—it won't make you feel stuffed in the way some other cabbage can. Its firm stalks hold up well in soups, such as this tasty one, which also includes ginger, shiitake mushrooms and egg noodles.

Get the recipe: Spicy Noodle Hot Pot

Roasted root vegetables won't inflate your belly and are great atop crisp greens, since they provide a lovely contrast in textures—even when served cold. This simple recipe includes roasted parsnips and carrots (though sweet potatoes would be great, too), plus walnuts for crunch and pears for a touch of sweetness (if you're sensitive, though, omit the fruit).

Get the recipe: Roasted Carrot and Parsnip Salad

Eating pasta midday can make you feel as if you've swallowed a balloon, but rice is generally safe. This dish is a hearty combination of basmati rice, fresh spinach, lemon zest, dill and chopped pistachios—so you'll feel full but not overstuffed.

Get the recipe: Rice with Spinach and Pistachios

If you love snacky lunches, such as hummus and pita, but have trouble with chickpeas, try baba ghanoush—it's an eggplant-based spread that goes equally well with a variety of dippers. Non-bloating ones include carrots, celery, cucumber and green beans.

Get the recipe: Minted Baba Ghanoush

Carrots are a terrific way to get your vitamins and still be kind to your intestines. This brightly colored pureed soup pairs the sweet root vegetable with spicy curry powder, and you can add either plain nonfat yogurt (another belly-friendly food) or light coconut milk to make it extra smooth.

Get the recipe: Curried Carrot Soup