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Tired of your constant belly? While it may be related to a combination of factors, sometimes having a bloated stomach can simply be caused by the types of food you eat. Even foods that are fizzy or high in sodium, foods that can seriously affect bloating. That’s why it helps to have a few foods that can help melt belly fat when you’re feeling down.
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To find out a few foods that can help you with your stomach, or help you shed a few pounds and give you a flat stomach, we talked to some nutritionists to find the best food for you. . From food to dinner tips, 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 Techniques of All Time.
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Eating fiber-rich foods is important for your gut health as well as keeping your blood sugar in check, says Hannah Ackermann, RD. Apples, in particular, are a good example of a fiber-rich food that can help your overall digestion and metabolism—keeping your stomach healthy and balanced.
Apple skins, bean skins, and blackberry seeds are good examples of insoluble fiber, says Ackerman. “Our bodies can’t break down fiber that isn’t digestible, so it travels through the digestive system in bulk, bulking up the stool and keeping our digestive system moving.”
In general, eating foods rich in fiber means that you will eat less of it and develop less belly fat over time.
“Fiber is an often overlooked nutrient, but it’s important for gut health, weight control, cholesterol reduction and blood sugar control,” says Ackerman. “By definition, fiber is the unstable part of carbohydrates that increases nutrition. 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 meal and feel full after a long time! Or how about one of these 25 delicious apple recipes?
Oatmeal is another good example of a fibrous food that is good for your digestive system. However, unlike apples, oatmeal is a soluble fiber that travels through your diet differently.6254a4d1642c605c54bf1cab17d50f1e
Soluble fiber, like the fiber in oats, dissolves in water during digestion and forms a gel-like substance that can bind cholesterol and flush it out of the body, says Ackerman. Soluble fiber can also help regulate blood sugar and slow digestion.
Pour in a bowl of oatmeal for soluble fiber and top it with blackberries for insoluble fiber, which can help with bloating throughout the day. Or one of these 11 healthy oatmeal recipes that will help you lose weight.
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However, the most important thing about fiber is how it can create gas, which makes your stomach feel bloated. Don’t worry – it’s normal! The key is to eat foods that help reduce gas in your system.
“There are many foods that produce a lot of gas and can lead to bloating in a short time,” says Shena Jaramillo, MS, RD. These can include cabbage, cauliflower, Brussels sprouts, beans, grains, brown rice and sprouts. Foods high in sugar and/or salt also lead to water retention and therefore can temporarily increase bloating.
“Choose these foods from whole grains, sweet potatoes, and carbonated vegetables in moderation to reduce bloating and belly fat,” says Jaramillo. Eat smaller portions throughout the day versus larger portions at one meal.
Whatever you choose 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. It’s an easy tip to remember, fortify your diet with fiber, and it can help you get the flat stomach you want.
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A fat-reducing diet consists of 50% fruits (fruits and vegetables, about 2 handfuls), 30% protein (hand-sized portions), and 25% carbs, preferably high fiber carbs (about 1 handful). says Leslie Bonci, MPH, RDN, CSSD, LDN.
Why this combination? “Protein helps you feel fuller for longer, so it can help reduce hunger between meals,” says Bonci. “It produces small amounts and provides water to help with satiety, not wasting, and carbohydrates can provide fiber to move food through the digestive tract.”
If you’re looking for a tasty and filling meal, throw together a snack plate with fruit, crackers, cheese, and yes, nuts! Almonds in particular
Almonds are high in healthy fats and contain protein and fiber, so they’ll keep you full and prevent overeating, says Shannon Henry, EZCare Clinic therapist. This makes them a great snack to help with weight loss.
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Start your day with a bowl of eggs for breakfast! It can do wonders for your health and help you get that flat stomach.
“The combination of fat and protein in eggs makes a person full and reduces the amount of the hunger hormone (ghrelin) in the body, so food is eaten when the goal is to lose weight,” says Henry.
Full-fat Greek yogurts contain good probiotic bacteria that help keep your digestive system working properly and reduce stomach discomfort like gas and bloating, says Henry.
However, while Greek yogurt is one of the best foods for a flat stomach, be sure to check the label – especially for any added sugars and chemicals.
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William W. Lee, the author of the book says, “Greek yogurt is one of the most nutritious foods you can eat.” But just like all healthy foods, there are some good tips that you should know.
. “First, take yoga, not the one with added sugar or spices that can harm your health. If you want a little sweetness, try a little honey, which is what the Greeks do. Second, eat in moderation. In Greece, yogurt is usually eaten for breakfast, so a small bowl is enough to support your gut. Third, carefully read the ingredients. Some yogurts are Greek-style, but they have a lot of chemical additives you want to avoid.”
Not sure which Greek yogurt to buy? Here are the 20 best and worst Greek yogurts, according to nutritionists.
If you’re looking for quick results, it’s better to enjoy foods that are already “digested,” meaning they’ve been put into puree form. Smoothies are a good example of this.
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Abbey Sharp, RD of Abbey’s Kitchen suggests a smoothie loaded with hydrating ingredients because “it’s easier to digest than a salad.” Roasted vegetable soup does the same. This is an even faster solution to a flat stomach than eating foods that promote any type of gas in your digestive system.
“To beat bloat, you need to choose low salt (which causes water retention) and avoid bloat-promoting FODMAPs and foods such as beans and vegetables rich in sulfur (think cabbage, broccoli and cauliflower) that increase” Igas,” says Sharpe.
Want something sweet? Rima Kleiner MS, RD, registered dietitian and licensed nutritionist at Dish on Fish says you need to find something healthy that satisfies that craving and provides your body with extra nutrients—like coconut shrimp!
The next time you’re craving something sweet, try reaching for these easy-to-make coconut shrimp, says Kleiner. Coconut is sweet, so it helps satisfy your sweet tooth without added sugar. Then add some shrimp to it. Shrimp is rich in antioxidants that help protect cells from damage (such as sun damage) and the mineral selenium. It helps support a healthy immune system.”
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For salty cravings, a poached egg is a great healthy snack that satisfies your cravings without loading up on sodium, which leads to bloating, Kleiner says.
“When you’re craving a salty snack, sure, you can reach for a high-sodium snack, but all that salt can make you feel irritable, thirsty, and … well,” says Kleiner. Go for something like smoked salmon poached eggs instead. Eggs and smoked salmon provide a high level of protein, which is important for building and repairing muscle. And heart-healthy omega-3s from salmon.
More than a bad snack? Kleiner says celery can take the crunch out, especially when paired with a flavorful dip.
The low-fat, fat-free celery in potato chips and crackers provides a healthy boost, says Kleiner. “To enjoy celery, add a protein-rich dip to help keep you full longer. You can make this steamed roll in minutes and throw in some celery sticks (or
Pot Belly To A Flat Tummy
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