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As spring arrives and summer approaches, you might be considering ways to get rid of belly fat. Whether you’re experiencing bloating or simply aiming to enhance your appearance, reducing fat around your midsection is a common goal.
It is a well-known fact that you cannot target specific areas to lose fat. Merely performing numerous crunches will not suffice – to observe real changes, you need to transform your lifestyle. This includes not only monitoring your calorie intake and dietary choices but also focusing on physical activity, hydration, and stress management.
Amy Goodson, a registered dietitian and health consultant based in the Dallas-Fort Worth region, specializes in promoting overall health, wellness, and sports nutrition. She explains that while there is no miracle food for melting belly fat, incorporating nutrient-dense foods into your diet can aid digestion, reduce bloating, and induce feelings of fullness. These 10 foods are rich in fiber, healthy fats, probiotics, and anti-inflammatory properties, all of which contribute to enhancing gut health, controlling hunger, and maintaining a comfortable, lean stomach.
Berries
Raspberries, blackberries, blueberries and more come in colorful hues and are a sweet topping or a dessert on their own. “Packed with fiber and antioxidants, berries can help regulate digestion and reduce inflammation that contributes to bloating,” says Goodson. “Their low sugar content also supports balanced blood sugar levels.”
Leafy Greens
Leafy greens are the basis of a great salad, and they can really do a body good. “High in water and fiber, leafy greens like spinach and kale help prevent constipation and support a healthy digestive tract, both of which can minimize belly puffiness,” says Goodson.
Nuts
If you’re looking for a snack that will keep you satisfied, nuts might be your BFF. “A handful of almonds or walnuts provides fiber, protein and healthy fats that help keep you full longer and stabilize blood sugar to reduce cravings and midsection weight gain,” says Goodson.
Eggs
Whether they’re your go-to for breakfast, or you eat them hardboiled as a snack, eggs can be amazing for your physique. “Eggs are a protein powerhouse that helps build lean muscle and keeps you satisfied, both of which can support a flatter appearance when paired with regular exercise,” says Goodson.
Oatmeal
“Oats are rich in soluble fiber, which aids in digestion and helps feed beneficial gut bacteria that reduce bloating and support metabolic health,” says Goodson. Have this for breakfast and add healthy toppings of your choosing.
Sardines
Sardines are an easy protein you can toss in your salad or pasta. But did you know they can help with the belly bloat, too? “These small fish are loaded with omega-3 fatty acids and protein, both of which can fight inflammation and promote fat metabolism, including around the belly,” says Goodson.
Avocado
Avocados are “extra” for a reason – they provide so many benefits to your body, including helping you get that coveted flat stomach. “Rich in monounsaturated fats, fiber, and potassium, avocados help manage belly fat, improve digestion and reduce water retention,” says Goodson. “The fiber supports gut health by feeding beneficial bacteria and promoting regularity, both key for a flatter stomach.”
Yogurt
You’ve probably heard that yogurt has “good” bacteria. But did you know it can also be good for banishing belly fat? “Yogurt with live and active cultures provides probiotics that support gut health, reduce gas and aid digestion for a less bloated stomach,” says Goodson. For those who like their yogurt thick, Greek yogurt is a great option.
Salmon
This oily fish tastes so good when made on the grill. It can also work wonders toward helping you get that flat stomach. “Salmon is a great source of anti-inflammatory omega-3s and high-quality protein, which can help reduce belly fat and support a flatter look over time,” says Goodson. Have it with a squeeze of lemon for a light and bright flavor.
Bananas
Though bananas sometimes get a bad rap for being sweet and “fattening” they’re actually a great food to eat on repeat for a flat tummy. “Bananas are rich in potassium, which helps balance sodium and reduce water retention, easing belly bloat,” says Goodson. “They also contain prebiotic fiber, which feeds good gut bacteria and supports a healthier, less bloated digestive system.”