Enzymes can help. But a few things to consider.
Food sources
Meal size
You may be eating "good" but what exactly is good?
Heavily seasoned chicken and fish? Lots of oil (butter or cooking oils). Heavy dressing on the salad or just plain? What exactly is in the salad? What sort of rice?
I find brown rice bloats me to now end. I feel like shit. White jasmine rice in quantites less than 500g is fine (as long as i work up to it...jumping into a half kilo of rice fucks me up). Potatoes bloat me. Swet potatoes make me feel full constantly. Bread (white or sourdough) is fine but whole wheat or high fiber bloats me, fills me up and backs me up for days.
Same with spinach. I actually have a minor allergy to most vegetables and fruits. If I do cooked spinach it doesnt bother me too bad but iceberg is the better option digestion wise.
Dressig high in fat can fuck your stomach up too.
It isnt a quick fix but can be very beneficial to you in the long run.
Start with say...250g of white rice (long grain or jasmine) with just a few oz of chicken breast (4 or 5oz cooked) every few hours. See how you feel. If you're good then try brown rice with chicken....if you feel like shit go back to white. Then add in salad...Keep it as basic as possible....no dressing....if you are fine in a few days, add dressing...if you feel like shit remove the dressing...literally play the elimination game. If you feel like shit...excessive bloating of fullness drop it from your diet. Come back to it later and experiment a bit but for now if you need to consume lots of calories and not feel like shit you gotta do the quickie version of figuring out what works.
