Shaved fennel, cucumber, and fresh mint make one of the crispest, lightest salads around, and every ingredient in it happens to be one people reach for specifically to calm a bloated stomach. There's nothing here that ferments aggressively, no beans, no cabbage, just crunch and cold and a little licorice-sweet fennel doing quiet work in the background.
Ingredients
- 1 fennel bulb, very thinly sliced (a mandoline helps)
- 1 large cucumber, thinly sliced
- 1/4 cup fresh mint leaves, torn
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp fennel seeds, lightly crushed
- Salt and pepper to taste
Instructions
- Combine sliced fennel and cucumber in a large bowl.
- Whisk olive oil, lemon juice, crushed fennel seeds, salt, and pepper together.
- Toss the dressing through the fennel and cucumber.
- Fold in torn mint leaves just before serving.
- Let sit 5 minutes to soften slightly, then serve chilled.
Nutrition Facts (per serving)
| Calories | 85 |
| Total fat | 7g |
| Total carbohydrates | 6g |
| Dietary fiber | 2g |
| Protein | 1g |
| Sodium | 50mg |
Why This Is Good for Your Gut
Fennel's anethole content helps relax intestinal muscle and clear trapped gas, and it stays low-FODMAP in the sliced portions used here. Cucumber is mostly water and very low in fermentable carbohydrates, making it one of the gentlest vegetables for a bloated stomach. Mint's menthol adds another layer of antispasmodic relief, and the absence of any onion, garlic, or legumes keeps this salad from working against itself.
Cold, crisp, and genuinely calming, not just refreshing. If you love fennel's anise flavor, our Fennel and Orange Salad with Olives is worth trying next.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
