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Tired of your stomach feeling bloated all the time? While it can be related to a combination of things, sometimes bloating can be caused by the types of foods you eat. Whether it’s carbonated or high-sodium foods, food can have a significant impact on bloating. That’s why eating when you feel uncomfortable can help melt belly fat.
Foods That Help Reduce Lower Belly Fat
To identify some foods that can help with your gas, or even help you shed a few pounds and give you a flat stomach, we asked registered dietitians. Let’s talk about what determines the best food to melt belly fat. From appetizers to dinner tips, here’s what they have 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 your gut health as well as stabilizing blood sugar. Apples, in particular, are a great example of a fiber-rich food that can help your overall digestion and metabolism, keeping your stomach nice and flat.
“Apple skins, bean skins, and blackberry seeds are great examples of insoluble fiber,” says Ackerman. “Our bodies can’t break down insoluble fiber, so it passes through the digestive tract relatively intact, bulks up the stool, and further up our digestive tract.”
In general, eating foods high in fiber means you’ll eat less overall and less belly fat in the long run.
“Fiber is an often overlooked but important nutrient for gut health, weight management, lowering cholesterol and controlling blood sugar,” says Ackerman. “By definition, fiber is the non-digestible portion of carbohydrates that adds bulk to food. Eating more high-fiber foods helps you feel fuller after a meal, so you tend to eat less later in the day.”
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So enjoy an apple with a tablespoon of peanut butter to round out your breakfast and keep you feeling fuller for longer. Or how about one of these 25 delicious apple recipes.
Oatmeal is another great example of a fiber food that is good for your digestive system. However, unlike apples, oatmeal is considered soluble fiber, which moves through your digestive system in a very different way.
“Soluble fiber, like the fiber found in oats, dissolves in water during digestion, forming a gelling substance that can bind to cholesterol and remove it from the body,” says Ackerman. Soluble fiber can also help control blood sugar by slowing down digestion.”
Whip up a bowl of oatmeal for soluble fiber and toss in blackberries for that insoluble fiber that can help keep your belly bloated for the rest of the day. Or one of these 11 healthy oatmeal recipes to help you lose weight.
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However, one thing to note about fiber is that it can cause gas, which will make your stomach feel a little bloated. Don’t worry, it’s natural. The key is to also include foods that will help flush gas out of your system.
“There are many foods that naturally produce more gas and can cause bloating in the short term,” says Shena Jaramillo, MS, RD. “These can include kale, cauliflower, Brussels sprouts, beans, whole grains, brown rice and leeks. Foods high in sugar and/or salt will also cause more water retention and thus temporarily increase bloating.
“To reduce bloating and belly fat, choose these foods in moderation with whole grains, beans, and gas-causing vegetables,” says Jaramillo. “Eating small portions throughout the day versus large portions at one meal.”
Whatever you decide to cook for dinner, whether it’s a healthy bowl of pasta or a few slices of pizza, always fill half of your plate with vegetables. It’s an easy tip to remember, add fiber to your meals and it can help you get the flat stomach you want.
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“The Belly Fat Loss Plate [made] 50% produce (fruits and vegetables, about 2 handfuls), 30% protein (hand-sized portions), and 25% carbs, preferably high-fiber carbs (about 1 handful), Leslie Bonchi, MPH. , RDN, CSSD, LDN.
Why this combination? “Protein helps keep the body fuller for longer, so it can help reduce hunger between meals,” says Bonci. “Produce provides better and fluids that promote satiety—filling up rather than spilling out—and carbohydrates can provide fiber to help move food through the digestive tract.”
If you’re looking for a filling, flat-belly snack, put together an easy snack plate with fruit, crackers, cheese, and yes, nuts. Especially almonds.
“Almonds are high in good fats and high in protein and fiber, so they keep you full and satisfied and can keep you from overeating,” says Shannon Henry, MD, of 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 plate of eggs for breakfast. It can really do wonders for your health and help you have a flat stomach.
“The combination of fat and protein in eggs promotes satiety and reduces levels of the hunger signaling hormone (ghrelin) in the body, so when weight loss is your goal, they’re a great option to eat,” says Henry. great food.”
“Full-fat Greek yogurt contains good probiotic bacteria that help your digestive system work efficiently, thereby reducing abdominal discomfort like gas and bloating,” says Henry.
However, while Greek yogurt is one of the best foods to eat for a flat stomach, be sure to check the ingredients list, especially for any added sugars and chemicals.
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“Greek yogurt is one of the healthiest probiotic foods you can eat. But like all healthy foods, there are some good points you should know,” says author William W. Lynn.
, “First, get plain yogurt, not yogurt with added sugar or flavorings that can ruin your health. If you want something sweet, try some honey, which is what the Greeks do. Second, eat in moderation. In Greece, yogurt is often used. eat for breakfast, so a small bowl is enough to keep your gut healthy. Third, read the ingredients carefully. Some yogurts are ‘Greek style,’ but most of them contain chemical additives that you want to stay away from.”
Not sure which Greek yogurt to buy? Here 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 already been “digested,” meaning they’ve been packaged in some way. Smoothies are a great example of this.
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Abby Sharp, RD of Abby’s Kitchen recommends a smoothie loaded with hydrating products because it’s “easier to digest than a salad.” Vegetable puree soup will do the same. This is an even more direct solution to a flat stomach than eating any type of food that promotes gas in your digestive tract.
“To beat bloat, you want to choose foods that are low in salt (which causes water retention) and high in FODMAPs and gas-promoting foods, such as beans and sulphurous vegetables (cabbage, broccoli and cauliflower). “Food is a major contributor to inflammation, including bloating,” says Sharp.
Craving for something sweet. You should reach for something healthy that will satisfy that craving and provide your body with some healthy nutrients, like coconut shrimp, says Rima Kleiner MS, RD, registered and licensed dietitian and nutritionist at Dish on Fish.
“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 a sweet tooth without the added sugar. Then add some shrimp for nutrients. Shrimp is rich in antioxidants that help protect cells from damage. , which helps support a healthy immune system.”
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For those with a salty craving, says Kleiner, deviled eggs are a great healthy snack that will satisfy your cravings without going overboard with sodium, which inevitably causes gas. 6254a4d1642c605c54bf1cab17d50f1e
“When you’re craving something salty, sure, you can reach for a high-sodium snack, but all that salt can make you feel bloated, thirsty, and just… blah,” says Kleiner. “Get something like smoked salmon deviled eggs instead. Eggs and smoked salmon provide a high dose of protein, which is important for building and repairing muscle. Plus, this delicious snack swaps yogurt (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 drink.
“Celery provides a healthy crunch without the unhealthy fats of potato chips and crackers,” says Kleiner. “For a fun twist on celery, add some protein-rich trout to keep you feeling full longer. You can whip up this smoked trout in just minutes and top with celery sticks (or
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