The EDS-friendly safe meal playbook

built to keep your lower abdomen quiet without eating like a monk.

The core rule (memorize this)

One trigger per meal.
Fat, fermentable carbs, or spice - pick one. Never stack them.

“Green light” foods (usually safe)

Proteins

- Eggs (any style, not greasy)
- Chicken, turkey
- Fish
- Tofu (firm)

Carbs

- White rice
- Potatoes (boiled or baked, not fried)
- Oats
- Rice cakes
- Sourdough (small amounts)

Veg (well-cooked only)

- Zucchini
- Carrots
- Green beans
- Spinach
- Pumpkin / squash

Fats (small)

- Olive oil
- Butter
- Mayo (light hand)

“Yellow light” foods (portion matters)

- Wheat bread
- Cheese
-  Sausage
- Cabbage, broccoli
- Fruit
- Chili, hot sauce

Use one, in a small amount, with an otherwise green meal.

“Red light” combos (almost guaranteed bloat)

- Fruit or juice + carbs
- Fat + wheat + veg
- Cabbage + onion
- Juice with any meal
- Large portions of “healthy” food

Example of safe meals

• - Scrambled eggs + rice + zucchini
  - Chicken soup with carrots + potatoes
  - Oatmeal with a little butter (no fruit)
  - Fish + mashed potatoes + spinach
  - Rice bowl + tofu + squash
  
  

How to eat (this matters as much as what)

- Sit slightly reclined
- Eat slowly
- Stop at 70% full
- Warm food > cold
- Drink after, not during

Your emergency bloat kit

Keep these around:

- Peppermint tea or capsules
- Heating pad
- child pose, or any  “gas-release” pose you find helps