When Digestion Feels Heavy or Uncomfortable

Some days, your body may feel sluggish after eating.

You might feel bloated, overly full or uncomfortable. You may know you need more vegetables, but a heavy meal does not sound appealing.

This Citrus and Shaved Fennel Salad is fresh, light and full of flavor. The combination of leafy greens, orange, grapefruit and thinly sliced fennel makes it a good option when you want something nourishing that does not feel too heavy.

Fennel has a mild, slightly sweet flavor and is often used in meals that support digestion. Slicing it very thin keeps it tender and gives the salad a light crunch.

Orange and grapefruit provide vitamin C and natural sweetness. They also add moisture and acidity, which can make leafy greens more enjoyable without needing a heavy dressing.

Leafy greens provide fiber, vitamins and minerals. Fiber supports regular digestion, but it is important to increase it slowly if your stomach is already sensitive. More is not always better all at once.

This salad may be a good choice when you want to:

• Eat something fresh without feeling weighed down

• Add more vegetables to your meals

• Support regular digestion

• Include more fiber gradually

• Add more vitamin C to your day

• Make a lighter lunch or side dish

• Try something different from a traditional salad

• Eat more color without making the meal complicated

This salad is light on its own, so adding protein can help make it more satisfying and prevent you from feeling hungry shortly afterward.

A healthy meal does not need to be large or complicated. It needs to give your body something useful and leave you feeling cared for.

Michelle Marley, INHC, FNHC, NBC-HWC

Citrus and Shaved Fennel Salad

Fresh, crisp and slightly sweet, this salad combines leafy greens, juicy citrus and thinly shaved fennel with a simple citrus dressing.

Ingredients

For the Salad

• 5 cups mixed greens

• 1 small fennel bulb, very thinly sliced

• 1 orange, peeled and cut into segments

• 1 grapefruit, peeled and cut into segments

• ½ cup red grapes, halved

• ¼ cup chopped dates or dried cranberries, optional

• ¼ cup walnuts, pistachios or sliced almonds, optional

• 2 tablespoons fennel fronds, roughly chopped

For the Citrus Dressing

• 3 tablespoons extra virgin olive oil

• 2 tablespoons fresh orange juice

• 1 tablespoon fresh grapefruit or lemon juice

• 1 teaspoon Dijon mustard

• 1 teaspoon honey or maple syrup

• Pinch of sea salt

• Black pepper to taste

Instructions

1. Place the mixed greens in a large serving bowl.

2. Remove the stalks from the fennel bulb. Slice the bulb as thinly as possible using a sharp knife or mandoline.

3. Add the shaved fennel, orange segments, grapefruit segments and grapes to the greens.

4. Whisk the dressing ingredients together in a small bowl or jar.

5. Pour the desired amount of dressing over the salad and toss gently.

6. Top with chopped fennel fronds, dates and nuts, if using.

Make It a Complete Meal

Add grilled chicken, salmon, shrimp, tofu, chickpeas or white beans.

You can also add avocado or a small amount of goat cheese. Protein and healthy fat will make the salad more filling and help provide steadier energy after your meal.