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Tired of always having a bloated stomach? Although it can be due to a combination of things, sometimes the type of food you eat can cause bloating. Whether they’re carbonated or high in sodium, foods can have a big impact on bloating. So eating some foods that can help you lose belly fat can really help if you’re feeling uncomfortable.
Foods To Eat To Reduce Lower Belly Fat
To find out some foods that can help with bloating or help you lose a few pounds and get a flat stomach, we reached out to registered dietitians to determine which foods are right for you, especially those that melt away 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 Recipes of All Time.
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Hanna Ackermann, RD, says a high-fiber diet is important for gut health as well as stabilizing blood sugar. Apples in particular are a great example of a fiber-rich food that can aid digestion and overall metabolism—keeping your stomach nice and smooth.
“The skin of apples, the outer shell of beans, and the seeds inside blackberries are great examples of insoluble fiber,” says Ackerman. “Our bodies can’t break down insoluble fiber, so it travels through the digestive system, which helps a lot with bowel movements and keeps the digestive system healthy.”
Basically, eating foods that are high in fiber will keep you from eating as much and this will lead to belly fat in the long run.
“Fiber is an often overlooked but essential nutrient for gut health, weight management, cholesterol reduction and blood sugar control,” says Ackerman. “By definition, fiber is the indigestible portion of carbohydrates that add bulk to a meal. Eating more high-fiber foods makes you feel fuller after a meal, so you tend to eat less during the day.”
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So enjoy an apple with a spoonful of peanut butter to supplement your diet and keep you fuller for longer! And how about one of these 25 delicious apple recipes?
Oatmeal is a good 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 different way.
“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 flush it out of the body,” says Ackerman. Soluble fiber can also help regulate blood sugar by slowing digestion.”
Mash the figs in a bowl for soluble fiber and add berries for that insoluble fiber, which can help keep you full at the end of the day. Or one of these 11 healthy oatmeal supplements that will help you lose weight.
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However, an important thing to note about fiber is how it can cause gas, which will cause your stomach to bloat a bit. Don’t be afraid, it’s natural! The key is to include foods that will help release gas from your system.
“There are many foods that produce more natural gas and can cause temporary bloating,” says Shena Jaramillo, MS, RD. “This can include kale, collards, Brussels sprouts, beans, whole-wheat bran, brown rice, and juice. Foods high in sugar and/or salt will cause water retention. more and can temporarily increase body swelling.”
“To reduce bloating and belly fat, choose whole grains, beans, and gas-forming vegetables in moderation,” says Jaramillo. “Eat small portions throughout the day rather than large portions at one meal.”
No matter what you decide to cook for dinner – whether it’s a healthy plate of pasta or a few slices of pizza – always fill half the plate with vegetables. It’s an easy tip to remember, increase your fiber intake and can help you get the flat stomach you want.
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“Belly fat loss pills are [made] of 50% produce (fruits and vegetables, about 2 handfuls), 30% protein (hand servings), and 25% carbs, preferably fiber (about 1 serving),” says Leslie Bonci. MPH, RDN, CSSD, LDN.
Why this combination? “Protein helps keep the body full longer, so it can help reduce hunger between meals,” Bonci says. “The product provides better and flow to participate in satiety, but not out, and carbohydrates can provide fiber that helps food move through the tract.”
If you’re looking for a hearty, smooth meal, make a simple snack plate with fruit, crackers, cheese, and yes, nuts! Especially almonds.
“Almonds are high in healthy fats and high in protein and fiber, so they keep you feeling full and satisfied, and can keep you from overeating,” says Shanon Henry, RD at 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 really do wonders for your health and help you achieve a flat stomach.
“The combination of fat and protein in eggs promotes satiety and lowers levels of the hunger signaling hormone (ghrelin) in the body, making them a great food to eat when your goal is to lose weight,” Henry said.
“Full-fat Greek yogurt has good probiotic bacteria that help keep your digestive system functioning properly, reducing digestive issues 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 added sugar and chemicals.
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“Greek yogurt is one of the healthiest probiotic products you can eat. But like all healthy foods, there are some good things you should be aware of,” said author William W. Li, MD.
. “First, take plain yogurt, not the one with added sugar or additives that can be dangerous to your health. If you want something sweet, try a little honey, which is the Greek kind. Second, eat in moderation. In Greece, yogurt is often eaten for breakfast, so a small bowl is enough to keep your gut healthy. Third, read the ingredients carefully. Some yogurts are ‘Greek’, but they have a lot of chemical additives that you want to avoid.”
Don’t know which Greek yogurt to buy? Here are the 20 best and worst Greek yogurts, according to nutritionists.
If you’re looking for immediate results, it’s best to enjoy foods that are “digested,” meaning they’ve been enhanced in some way. A good example of this is smoothies.
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Abbey Sharp, RD of Abbey’s Kitchen, recommends a smoothie full of cleansers because it’s “easier to digest than a salad.” Pureed vegetable soup will do as well. It’s a faster flat stomach solution than eating foods that promote all kinds of gas in the digestive system.
“To beat your stomach, you want to choose foods that are low in salt (which causes water retention) and free of key pro-inflammatory foods, including FODMAPs and gas-promoting foods like beans and sulfur-containing vegetables (think cabbage, broccoli, and cauliflower ), says Sharpe.
Want something sweet? Rima Kleiner MS, RD, registered and licensed nutritionist at Dish on Fish, says you should look for something healthy to satisfy those cravings and provide your body with beneficial nutrients, like coconut shrimp!
“Next time you’re craving something sweet, try these easy coconut shrimp,” says Kleiner. “Coconut is a natural sweetener, so it helps satisfy your sweet tooth without added sugar. Then add shrimp for a nutritious snack. Shrimp is rich in antioxidants that help protect cells from damage (like sun damage) and the mineral selenium, which helps support a healthy immune system.”
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After a salty craving, deviled eggs are a healthy snack that will satisfy your craving without going overboard with sodium, which inevitably causes an upset stomach, Kleiner says.
“When you’re craving something salty, sure, you can reach for a high-sodium snack, but all that salt can make you cranky, thirsty, and … blah,” says Kleiner. Eggs and smoked salmon provide plenty of protein, which is important for muscle building and repair. Plus, this delicious dessert provides gut-boosting probiotics from the yogurt (a secret ingredient!) and heart-healthy omega-3s from the salmon.
People who eat tastier? Kleiner says celery can provide that crunch, especially with a flavorful sauce.6254a4d1642c605c54bf1cab17d50f1e
“Celery provides a healthy snack without the unhealthy fats of potato chips and crackers,” says Kleiner. “For a delicious celery dip, add protein-rich trout dip to keep you fuller. You can whip up this smoked trout dip in minutes and top it with celery sticks (or
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