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Feeling tired with a constant bloated stomach? Although it can be related to a combination of things, sometimes a bloated stomach can be caused by the foods you eat. Whether it’s gassy foods or high sodium content, food has a significant impact on bloating. That’s why eating some foods that help melt belly fat can be very helpful when you’re feeling down.
Diet To Reduce Tummy Fat Quickly
To determine some of the foods that will help your belly swell, or help you shed a few pounds and give you that flat stomach, we talked to some registered dietitians about 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 Cooking Hacks.
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Hannah Ackerman, RD, says eating fiber-rich foods is important for your gut health as well as stabilizing your blood sugar. Apples, in particular, are a great example of a fiber-rich food that can help with your overall digestion and metabolism—keeping your stomach nice and flat.
“The skin of apples, the skins of beans, and the seeds in blackberries are good examples of insoluble fiber,” says Ackerman. “Our bodies can’t break down insoluble fiber, so it moves through the digestive system relatively intact, adding bulk to the stool and keeping our digestive system going.”
In general, eating fiber-rich foods means you’ll eat less overall—and 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 control,” says Ackerman. “By definition, fiber is the non-digestible portion of carbohydrates that adds bulk to food. Eating more fiber-rich foods 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 complete your snack and you’ll feel full for a long time! 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 a soluble fiber, which moves through your digestive system very differently.
“Soluble fiber, like the fiber found in oats, dissolves in water during digestion and forms a gel-like substance that can bind to cholesterol and remove it from the body,” says Ackerman. Soluble fiber can also help regulate blood sugar by slowing digestion.”
Whip up a bowl of oatmeal for soluble fiber and blackberries for that insoluble fiber, which can help keep your belly bloated at the end of the day. Or one of these 11 Healthy Oatmeal Toppings That Help You Lose Weight.
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However, what is important to note about fiber is how it can produce gas which can make your stomach bloat a bit. Don’t panic – it’s natural! The key is to include foods that help get rid of gas in your system.
“There are many foods that are naturally more gas-producing and can cause bloating in the short term,” says Shena Jaramillo, MS, RD. “These can include cabbage, cauliflower, Brussels sprouts, beans, whole grains, brown rice, and lentils. Foods high in sugar and/or salt will also cause excess water retention and can temporarily increase bloating.”
“To reduce bloating and belly fat, choose these grains, beans, and gas-producing vegetables in moderation,” says Jaramillo. “Have smaller portions throughout the day versus larger portions at one meal.”
Whatever you decide to make for dinner – whether it’s a healthy bowl of pasta or a few slices of pizza – always fill half of your plate with vegetables. Here’s an easy tip to remember, bulking up your meals with fiber can help you get the flat stomach you want.
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“A belly-fat-loss plate should be 50% produce (fruits and vegetables, about 2 handfuls), 30% protein (hand-sized portions), and 25% carbs, preferably high-fiber carbohydrates (about 1 handful).” Leslie Bonci, MPH, RDN, CSSD, called LDN.
Why this combination? “Protein helps keep the body full longer so it can help curb hunger between meals,” says Bonci. “The product provides grit and fluid to contribute to satiety—filling, not filling, and carbohydrates can provide fiber that helps food move through the digestive tract.”
If you’re looking for a filling, flat-belly snack, throw together an easy snack plate with fruit, crackers, cheese, and yes, nuts! Especially almonds.
“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, RD of EZCare Clinic. “It makes a great breakfast 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 achieve that flat stomach.
“The combination of fat and protein in eggs promotes satiety and lowers levels of the body’s hunger-signaling hormone (ghrelin) so they’re an excellent food to eat when weight loss is the goal,” says Henry.
“Full-fat Greek yogurt contains good probiotic bacteria that help your digestive system work efficiently, 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 probiotic foods you can eat. But like all healthy foods, there are some caveats you need to know,” says author William W. Lee says.
. “First, have plain yogurt, no added sugars or flavorings that can harm your health. If you want something sweet, try a little honey, which the Greeks do. Second, eat in moderation. In Greece, yogurt is often eaten for breakfast, So a small bowl is enough for your gut health. Third, read the ingredients carefully. Some yogurts are ‘Greek-style’ but contain a lot of chemicals 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 are already “digested,” which means they’ve been packaged and pureed in some way. Smoothies are a great example of this.
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Abby Sharp, RD at Abby Kitchen suggests a smoothie loaded with hydrating produce because it’s “easier to digest than a salad.” A pure vegetable soup will do the same. This is an even more immediate solution to a flat stomach than eating foods that promote any kind of gas in your digestive system.
“You want to choose foods that are low in salt (which causes water retention), and low in FODMAPs and gas-promoting foods like beans and sulfur-rich vegetables (think cabbage, broccoli, and cauliflower) that contribute to bloating,” says Sharp. .
Want something sweet? Rema Kleiner MS, RD, a registered and licensed dietitian and nutritionist at Dish on Fish says you should reach for something healthy that will satisfy those cravings and give your body some healthy nutrients like coconut shrimp!
“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 any added sugar. Then add some shrimp for added nutrition. Shrimp is rich in antioxidants that help protect against cell damage (sun damage) and the mineral selenium. Supports a healthy immune system. .”
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For salty cravings, deviled eggs are a great healthy snack that will satisfy your cravings without going all out on sodium—which inevitably leads to bloating, says Kleiner.
“When you’re craving something salty, you can certainly reach for a high-sodium snack, but all that salt can leave you feeling bloated, thirsty, and just … blah,” says Kleiner. “Reach for something like smoked salmon deviled eggs instead. Eggs and smoked salmon provide a big dose of protein, which is important for muscle building and repair. Plus, this tasty snack twist provides some gut-boosting probiotics thanks to yogurt (the secret ingredient!). And Heart-Healthy Omega-3s from Salmon.”
More of a crunchy breakfast person? Kleiner says celery can add that crunch—especially if it’s paired with a delicious dip.
“Celery provides a healthy crunch without the unhealthy fat found in potato chips and crackers,” says Kleiner. “For a fun celery twist, add some protein-rich trout dip to help keep you full longer. You can whip up smoked trout dip in minutes and scoop it into celery sticks (or
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