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Are you sick of your stomach always feeling bloated? Although it can be related to a combination of factors, sometimes having a bloated stomach can simply be due to the types of food you eat. Whether they eat gassy or sodium-rich foods, food can have a significant impact on the stomach. This is why eating a few foods that can help melt belly fat can be very helpful when you’re feeling down.
Best Foods To Eat To Burn Stomach Fat
In order to pinpoint some foods that can help your belly and even help you shed a few pounds and give you that flat stomach, we talked to some registered dietitians to determine the best foods that melt belly fat . From snacks to ideas for your dinner, here’s what they had to say. And for more healthy eating tips, be sure to check out our list of the 21 Best Healthy Cooking Hacks of All Time.
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Hannah Ackerman, RD, says eating fiber-rich foods is important for gut health as well as maintaining stable blood sugar. Apples, in particular, are a great example of a high-fiber food that can help with digestion and metabolism—keeping your stomach nice and flat.
“The skin of an apple, the outer shell of a bean, and the seeds in black berries are great examples of insoluble fiber,” says Ackerman. “Our bodies can’t break down insoluble fiber, so it normally passes through the digestive system, adding more to the stool and making our digestive system move.”
In general, eating high-fiber foods means you’ll eat more whole foods—and will cause you to lose belly fat in the long run.
“Fiber is an often overlooked but important nutrient for gut health, weight management, cholesterol reduction and blood sugar regulation,” says Ackerman. “By definition, fiber is the indigestible part of carbohydrates that adds a lot to food. Eating more fiber-rich foods helps you feel fuller after you eat, so you eat more overall.
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So enjoy an apple with a spoonful of peanut butter to round out your snack and keep you feeling full for a long time afterward! Or how about one of these 25 delicious apple recipes?
Oatmeal is another great example of a fibrous food that is good for your digestive system. However, unlike apples, oatmeal is considered soluble fiber, which passes through the digestive system in large quantities.
“Soluble fiber, like the fiber found in oats, dissolves in water during digestion to form a gel-like substance that can bind to cholesterol and be removed from the body,” says Ackerman. Crude fiber can also help control blood sugar by slowing digestion.
Have a bowl of oatmeal for soluble fiber and top with black berries for that insoluble fiber, which can help with overall end-of-day bloat. Or one of these 11 healthy oat supplements to help you lose weight.
Diet Tips To Lose Belly Fat
However, what is important to note about fiber is how it can produce gas which will cause your stomach to become smaller. Don’t worry – this is natural! The key is to include foods that will help get rid of gas in your system.
“There are many foods that produce more gas and can lead to short-term bloating,” says Shena Jaramillo, MS, RD. “These can include cabbage, cauliflower, Brussels sprouts, beans, whole grains, brown rice and beans. Foods high in sugar and/or salt will also increase water retention. excessive and thus may temporarily increase the bloat of the body.’
“To reduce bloating and belly fat, choose these foods in moderation from whole grains, beans, and gas-producing vegetables,” says Jaramillo. Have small portions throughout the day with large portions at one meal.
Whatever you decide to make for dinner—whether it’s a healthy plate of pasta or a few slices of pizza—always fill half of your plate with vegetables. It’s an easy idea to remember, boosting your diet with fiber can help you get the flat stomach you want.
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“A plate that reduces belly fat will be [made of] 50% fruit (fruits and vegetables, about 2 fistfuls), 30% protein (practical portions) and 25% carbohydrates, especially those high-fiber carbohydrates (about 1 handful) . ” says Leslie Bonci, MPH, RDN, CSSD, LDN.
What is the purpose of this combination? “Protein helps keep the body full for a long time, so it can help reduce hunger,” Bonci said. “The output provides finer and more liquid to contribute to satiety – it’s full, not out, and carbohydrates can provide fiber to help food move through the digestive tract.”
If you’re looking for a filling, flat-belly snack, put together a simple snack plate with fruit, crackers, cheese, and yes, fruit! Almonds too.
“Almonds are high in good fats and packed with protein and fiber, so they keep you full and satisfied and can keep you from overeating,” says Shannon Henry, MD, EZCare Clinic. “This makes them a great snack to help you lose weight.”
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Start your day off on the right foot with a bowl of eggs for breakfast! It can do wonders for your health and help you achieve that flat stomach.
“The combination of fat and protein in eggs promotes satiety and lowers levels of the hormone that signals hunger (ghrelin) in the body, so they’re a great food to eat when weight loss is the goal of the game,” says Henry.
“Full-fat Greek yogurts contain good probiotic bacteria that help your digestive system function properly, reducing stomach discomfort like gas and bloating,” says Henry.
However, while Greek yogurt is one of the best foods for a flat stomach, be sure to check the ingredients list for any added sugars and chemicals.
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“Greek yogurt is one of the healthiest probiotic foods you can eat. But like any healthy food, there are some good points to be aware of,” said Dr. William W. Lee, author of the book.
. “First, get plain yogurt, not one with added sugars or flavorings that can save your health. If you want something sweet, try some honey, which the Greeks do. Second, eat in moderation. In Greece, yogurt is eaten for breakfast. , so a small plate is enough to support your gut health. Third, read the ingredients carefully. “Some yogurts are ‘Greek style’ but have a lot of chemical additives that you want to avoid.”
Not sure which Greek yogurt to buy? These are the 20 best and worst Greek yogurts, according to nutritionists.
If you’re looking for immediate results, the best thing to do is to enjoy foods that have been “cooked,” meaning they’ve been purified in some way. Smoothies are a great example of this.
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Abbey Sharp, RD of Abbey’s Kitchen suggests a smoothie filled with hydrating fruit because it’s “easier to eat than a salad.” Purified vegetable stock will do the same. This is a more immediate solution to a flat stomach compared to eating foods that promote any kind of gas in your digestive system.
“For a flat stomach beat, you’ll want to choose foods that are low in salt (which causes water retention) and free of big food contributors to bloating, including FODMAPs and gas-promoting foods like beans and sulfur vegetables (think cabbage, broccoli, and cauliflower) . Sharp said.
Want something sweet? Rima Kleiner MS, RD, registered and licensed dietitian and nutritionist at Dish on Fish says you should reach for something healthy that will satisfy that craving and provide you with some healthy ingredients—like coconut!
“The next time you’re craving something sweet, try reaching for these easy-to-make coconut shrimp,” says Kleiner. “Coconut is naturally sweet, so it helps satisfy the sweet tooth without any added sugar.” Then add some shrimp for a nutritional kick. Shrimp are rich in antioxidants that help protect cells from damage (such as sun damage) and the mineral selenium, which helps support a healthy immune system.”
Recipes To Reduce Belly Fat
Kleiner says that for salty cravings, deviled eggs are a great healthy snack that will satisfy your cravings without going overboard with sodium—which causes bloating.
“When you’re craving something salty, you can certainly reach for a high-sodium snack, but all that salt can make you feel thirsty and just…blah,” Kleiner said. “Instead, reach for something like smoked salmon poached eggs.” Eggs and smoked salmon provide a dose of protein, necessary for building and repairing muscle. Plus, this tasty snack delivers some probiotics to your gut—a boost thanks to milk (the secret ingredient!) and heart-healthy Omega-3s from salmon.”
More of a crunchy snack person? Kleiner says celery can satisfy that crunch—especially when paired with a savory dip.
“Celery provides a healthy crunch without the unhealthy fats in chips and crackers,” says Kleiner. “For a taste of celery, add some protein-rich fish to help you feel fuller for longer.”
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