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Tired of your stomach always feeling bloated? Although it can be attributed to a combination of factors, sometimes a full stomach can be caused by the type of foods you eat. Whether it’s a high-gas diet or a high-sodium diet, food can have a big impact on inflammation. That’s why a few foods that can melt away belly fat can really help if you’re uncomfortable.
Foods To Help Lose Belly Fat Fast
To determine a few foods that can help with your bloating, or help you lose a few pounds and give you that flat stomach, we talked to registered dietitians to find out the best foods to melt belly fat. From snacks to tips 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 Recipes of All Time.
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Hannah Ackermann, RD, says eating high-fiber 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 aid digestion and metabolism—keeping your stomach nice and flat.
“Apple skin, the outer skin of beans, and blackberry seeds are good examples of insoluble fiber,” Ackermann says. “Our bodies can’t break down loose fibers, so they pass through the digestive system as they are, adding bulk to the stool and filling our digestive system.”
In general, eating foods high in fiber means you’ll eat less overall—resulting in 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 levels,” Ackermann said. “By definition, fiber is the indigestible part of carbohydrate that increases the bulk of food. Eating foods high in fiber helps you feel fuller after a meal, so you eat less throughout the day.”
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So enjoy an apple with a spoonful of peanut butter to fill your snack and feel full for a long time afterwards! Or how about one of these 25 Delicious Apple Recipes?
Oatmeal is another good example of a fiber-rich food that is good for your digestive system. However, unlike apples, oatmeal is considered a soluble fiber, which goes through your digestive system in a very different way.
“Soluble fiber, like the fiber found in oats, dissolves in water during digestion to form a gel-like substance that can bind cholesterol and remove it from the body,” said Ackermann. Soluble fiber can also help control blood sugar by slowing digestion.”
Pour in a bowl of oatmeal for soluble fiber and top it with blackberries for that insoluble fiber, which can help with your overall bloating at the end of the day. Or any of these 11 Healthy Oatmeal Toppings That Help You Lose Weight.
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However, the important thing to note about fiber is how it can produce gas which will make your stomach less full. Don’t worry – this is natural! The key is to also include foods that will help release gas from your system.6254a4d1642c605c54bf1cab17d50f1e
“There are many foods that naturally produce a lot of gas and can cause bloating in the short term,” says Shena Jaramillo, MS, RD. “This can include cabbage, cauliflower, brussels sprouts, beans, whole grains, brown rice, and leeks. Foods high in sugar and/or salt will also cause water retention and thus can increase swelling over time.”
“To reduce bloating and belly fat, choose whole grains, beans, and gas-producing vegetables in moderation,” says Jaramillo. “Have small portions throughout the day versus large portions in one meal.”
No matter what you decide to make for dinner – whether it’s a nice bowl of pasta or a few slices of pizza – always fill half of your plate with vegetables. An easy tip to remember, supplement your diet with fiber, and it can help you get the flat stomach you want.
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“A plate to lose belly fat will [be] 50% produce (fruits and vegetables, about 2 handfuls), 30% protein (a hand-sized portion), and 25% carbs preferably fiber (about a handful) ,” says Leslie Bonci, MPH, RDN, CSSD, LDN.
Why this combination? “Protein helps keep the body full for a long time, so it can help reduce hunger during meals,” said Bonci. “Production provides nutrients and water that contribute to filling—filling, not removing—and carbs can provide fiber to help food move through the digestive tract.”
If you’re looking for filling, easy meals for a flat stomach, throw together a simple snack plate with fruit, crackers, cheese, and yes, nuts! Almonds especially.
“Almonds are good fats and full of protein and fiber, so they keep you full and satisfied and can keep you from overeating,” says Shanon Henry, RD with EZCare Clinic. “This makes them a great food to help you lose weight.”
Ways To Help Get Rid Of Belly Fat
Start your day off on the right foot with a plate of eggs for breakfast! It can actually do wonders for your health and help you achieve a flat stomach.
“The combination of fat and protein in eggs contributes to satiety and reduces the level of the hunger hormone (ghrelin) in the body, so it is a very good food to eat when losing weight is the goal of the game,” said Henry.
“Full-fat Greek yogurt contains good bacteria that help keep your digestive system working properly, reducing stomach 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 foods you can eat. But like all healthy foods, there are some good things you need to know,” said William W. Li, MD, author of the book.
. “First get yourself regular yogurt, not with added sugar or flavors that can reduce your health. If you want sweetness try a little honey like the Greeks do, second eat in moderation. In Greece yogurt is often eaten for breakfast, so a small bowl is enough to help your gut health. Third, read the ingredients carefully. Some yogurts are ‘Greek style’ but have a lot of chemical additives that you want to stay away from.
Not sure which Greek yogurt to buy? Here Are the Best and Worst Greek Yogurts, According to Nutritionists.
If you’re looking for quick results, the best thing to do is enjoy foods that are already “digested,” meaning they’ve been cleaned in some way. Smoothies are a good example of this.
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Abbey Sharp, RD of Abbey’s Kitchen recommends a smoothie full of smoothies because they’re “easier to digest than a salad.” Pureed vegetable soup will do the same. This is a much faster solution to a flat stomach compared to eating foods that promote any type of gas in your digestive system.
“To beat bloating you’ll want to choose less salt (which causes water retention), and avoid foods with a high effect on bloating including FODMAPs and gas-promoting foods such as beans and sulphaceous vegetables (think cabbage, broccoli and cauliflower . ),” says Sharp.
What? do you want something sweet? Rima Kleiner MS, RD, Licensed Registered Dietitian and Dietitian at Dish on Fish says you should reach for something healthy that will satisfy those cravings and provide your body with essential nutrients—like coconut shrimp!
“The next time you’re craving something sweet, reach for this easy-to-make coconut shrimp,” says Kleiner. “Coconuts are naturally sweet, so they help satisfy a sweet tooth without added sugar. Then add shrimp for a nutritional punch. Shrimp are rich in antioxidants that help protect cells from damage (like the sun) and the mineral selenium, which helps support the immune system. protective health.”
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Kleiner says that for salty cravings, scrambled eggs are a healthy snack that will satisfy your cravings without going overboard on sodium—which causes bloating.
“If you’re craving something salty, sure, you can get a high-sodium snack, but all that salt can leave you bloated, dehydrated, and just…blah,” says Kleiner. “Instead, reach for something like Smoked Salmon Eggs. The eggs and smoked salmon provide a high level of protein, which is essential for building and repairing muscle. Plus, this tasty twist on the snack provides probiotics for a boost.” gut from yogurt (the secret ingredient). !) and heart-healthy omega-3s from salmon.”
Are you a snack lover? Kleiner says celery can satisfy those cravings—especially when paired with a delicious dip.
“Celery provides a healthy snack without the unhealthy fats in potato chips and crackers,” says Kleiner. “For a celery twist, add protein-rich trout to help keep you full longer. You can whip up this Smoked Trout Dip in minutes and add celery sticks (or
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