12 BEST FOODS FOR A FLAT BELLY
1. Cucumber
Thanks to the flavonoid antioxidant quercetin (which reduces swelling) and a high water content of 96%, cucumbers can definitely help prevent bloating. This crunchy veggie is also extremely versatile: eat it in a chopped salad, sprinkle on top of yogurt, or munch on cucumber slices with homemade hummus.
2. Lentils
As a member of the super-nutritious pulse family, lentils—along with other seeds that grow within pods like chickpeas, white beans, and dried peas—are packed with protein and fiber, which increase satiety. They're also a good source of iron; this is important because studies have shown that being deficient in the mineral could slow down your metabolism.
3. Bananas
Craving an afternoon snack? A banana may be your best bet. In addition to potassium, bananas are packed with resistant starch, a healthy carbohydrate that your body digests slowly, which keeps you full for longer. Resistant starch also encourages your liver to switch to fat-burning mode, giving your metabolism a boost.
4. Papaya
There are lots of reasons to love this brightly colored tropical fruit, which is a rich source of vitamins A, C, E, and folate. Papayas also contain an enzyme called papain, which helps your GI system break down difficult-to-digest foods, in turn preventing inflammation and belly bloat.
5. Chili Peppers
Spicy foods like chili peppers kick-start your metabolism, and they may also help you stick to your healthy eating goals. According to a 2011 study from Purdue University, capsaicin (the active component that gives chili peppers their heat) may help prevent weight gain. Researchers found that participants who ate capsaicin-rich foods had fewer cravings for fatty, salty, and sweet foods, as well as a lower preoccupation with eating in general.
6. Asparagus
You already know that asparagus is full of antioxidants and may even act as an aphrodisiac. But did you also know it can promote a slim stomach? This super-healthy spring veggie is a good source of both soluble and insoluble fiber, which your body digests slowly—keeping you full for longer in between meals. And as a natural diuretic, asparagus facilitates the removal of water and waste to decrease discomfort and bloat.
7. Yogurt
Like asparagus, yogurt is great for your gut: It contains beneficial probiotics, which help balance microflora and prevent bloating. Eating yogurt may also increase feelings of fullness, thanks to 17 grams of protein per serving (that’s almost three times as much as is in an egg!).
8. Ginger
If you’ve ever sipped on a glass of ginger ale while sick, you know the drink can do wonders to calm an upset stomach. Turns out the root is also good for keeping your belly slim. Thanks to compounds that help move food through your GI tract, “it has been used for centuries as a natural remedy to treat bloating,” explains Gans. Ginger may also help with weight management: In a 2012 study from Columbia University, researchers found that participants who drank a hot ginger beverage felt fuller after meals.
9. Avocado
Go ahead, put avocado on your toast, pasta, brownies, pudding, or even banana bread—your belly will thank you. The superfruit (yes, it technically is a fruit) contains 2 grams of filling fiber and 4 grams of heart-healthy monounsaturated fat, which may help keep the pounds off. In one recent study, researchers found that people who regularly ate avocados had smaller waistlines than those who didn’t. And in addition to keeping your stomach slim, avocados may benefit the gut, too: Healthy fats like avocados are vital to gut health, as they coat the stomach and allow for ease of digestion, they also help the body increase its absorption of other nutrients and antioxidants.
10. Dark Chocolate
If you have a sweet tooth, take heart: Not all chocolate is off limits. “Good quality dark chocolate (anything above 65% cacao) is actually very good for you,” explains Middleberg. Like avocados, dark chocolate contains healthy monounsaturated fatty acids, which may help speed up metabolism. One study from the University of California, San Diego found that adults who ate chocolate more frequently had lower BMIs than those who didn't eat much chocolate.
11. Almonds
For a guilt-free snack, reach for a handful of almonds. As with dark chocolate and avocados, the nut contains monounsaturated fatty acids, which may help your body burn fat and fight hunger. One recent study in the International Journal of Obesity found that when people had a serving of almonds as part of a low-calorie diet, they lost more weight than those who ate a similar diet but had a carb-heavy snack instead of almonds.
12. Green Tea
This ancient beverage is packed with important antioxidants that help combat inflammation, increase energy, and burn fat. And science has repeatedly linked green tea to weight loss: For example, one study found that drinking five cups a day helped people lose twice as much weight, mainly in their midsections. In another, researchers looked at dieters and determined that those who drank green tea lost more weight than those who did not.
Source: Health