Popular foods that give you a flat belly
While there aren't particular
foods that can give you an immediate "flat belly" (sorry, we can't
promise magical six-pack abs right away), there are foods that can make you
feel less bloated and uncomfortable. Typically foods that are highly processed,
overly sugary, and drenched in saturated fats can leave you with feelings of
uncomfortable bloating. While enjoying these types of foods once in a blue moon
is not bad—and sometimes helpful in a balanced diet—eating these foods often
may cause bloat. That's why turning to a few of these popular foods can help
with relieving the bloat, and giving you that "flat belly" back once
again.
We asked medical expert board
members Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT,
also known as The Nutrition Twins, to determine some of the best
"popular" foods you can easily buy and eat to debloat your stomach
when you're in need of a lighter meal. Here are the different foods they
recommend, and for even more healthy eating tips, be sure to check out our list
of The 7 Healthiest Foods to Eat Right Now.
1. Cucumbers
"Cucumbers are really high
in water (96% water), which means that they're very hydrating, and all of that
fluid helps to prevent bloat by counteracting bloating culprits like salt and
sugar," say The Nutrition Twins. "They're also rich in the flavonoid,
quercetin, which helps to fight inflammation and reduce swelling throughout the
body, including in the digestive tract."
2. Asparagus
"Asparagus acts as a
diuretic, thanks to its' amino acid asparagine," say The Nutrition Twins.
"It's also an excellent source of prebiotics which help feed the good
bacteria in the digestive tract and keep it healthy, preventing gas and
bloating. It also helps promote gut health with its soluble and insoluble
fiber."
3. Greek yogurt
"Greek yogurt contains live
and active cultures that help to regulate digestion, promote gut health and
keep digestive issues like indigestion and bloat at bay," say The
Nutrition Twins. "Avoid sugary added varieties that can actually
contribute to bloat."
4. Bananas
"Bananas are rich in
potassium which can help to offset the effects of bloat caused by salty
indulgences such as a Chinese take-out, frozen dinners, and potato chips,"
say The Nutrition Twins. "Bananas are also a good source of prebiotic
fiber, which helps to stimulate the growth of good bacteria in your gut and
improve digestion. Researchers found that eating a banana before a meal could
improve good bacteria and decrease bloating by 50%."
5. Kefir
"Kefir is a good source of
probiotics, the helpful bacteria that assist in keeping your gut healthy,"
say The Nutrition Twins. "Researchers from The Ohio State University found
that this fermented milk that tastes a bit like a tangy yogurt, can assist in
digesting lactose, the milk sugar that is responsible for causing bloating and
gas in many people, by as much as 70%."
6. Ginger
"Ginger is a potent
anti-inflammatory, so it reduces inflammation in your colon and settles and
calms an upset stomach, helping to ease distention, gas and bloat," say
The Nutrition Twins. "Ginger also contains zingibain, a digestive enzyme
which helps break down protein. A study published in April 2015 in the European
Review from Medical and Pharmacological Studies found that ginger speeds
digestion, helping your stomach to empty faster and helping gas move through
more quickly to dissipate bloat."
7. Fennel
While fennel might not be as
"popular" as some other foods, the Nutrition Twins agree that fennel
is another great addition to your diet if you're looking to debloat.
"Fennel helps ease gas and
bloating that make the stomach look and feel distended. Fennel is a good source
of fiber to help to promote regularity moving stomach-distending gastric
irritants out of the digestive tract. It's also a good source of potassium to
help restore normal fluid balance and flush bloat."
