13 Flat-Belly Foods and Drinks To Help With Bloating

This crunchy vegetable is also extremely versatile: Eat it in a chopped salad, add it to a smoothie, or munch on cucumber slices with hummus.

How Do I Get a Flat Stomach Without Losing Weight? 12 Tips

If you want to get a flat stomach, some weight loss is necessary, as you will need to burn fat around your abdomen. However, your stomach may look larger due to factors other than fat, such as gas or water retention.

Either way, making dietary changes and shaking up your workout routine can help you tone up your midsection.

12 tips for getting a flat stomach

1. Do core exercises

Exercises that target your core and strengthen the muscles there can help you get a flat and toned stomach without losing many pounds. These include core workouts and resistance training. Some of the simplest core-strengthening exercises include:

• Basic plank (simple plank):
  • Get on all floors in a table-top position with your face down. Make sure your hands are directly below your shoulders.
  • Start lifting your knees slowly until you’re supporting your weight on just your toes and hands.
  • Keep your body in a straight line from the top of your head to your heels.
  • Keep your core tight (pulled toward the spine) and back straight.
  • Get in an elbow plank position.
  • Lift your right arm, followed by the left, and go into the basic plank position.
  • From here, go back to the starting (elbow plank) position.
  • Do this as fast as you can.
  • Make sure you keep your core tight and back straight.
  • Lie on your back with your knees bent, feet flat on the floor, and placed hip-width apart.
  • Put your arms behind your head and bend your elbows at your sides.
  • Extend your right knee, then bend and lift the left knee.
  • Lift your upper body and bring your right elbow and left knee toward each other.
  • Do the same for the other side.
  • Keep switching sides and perform the exercise as fast as you can.
  • Perform 3 sets of 15 reps each.

  2. Try resistance training

  Resistance exercises will help your body burn abdominal fat even at rest. You can try resistance bands, free weights, or even use your body weight. Exercises that use your body weight include push-ups, squats, and lunges.

  3. Mix up your workouts

  In addition to core exercises and resistance training, you may need to do cardio, although this will result in overall weight loss .

  4. Avoid a sedentary lifestyle

  Sitting in one place for long hours can impair the body’s ability to break down fat. If you have a desk job, get up every 45-60 minutes and move around. Try to stay physically active during the day.

  5. Be mindful of what you eat

  Focus on eating a diet that includes more lean protein, fruits, and vegetables. Combined with exercise , these foods help minimize the accumulation of fat around your waist.

  6. Limit your salt intake

  To minimize water retention, lower the amount of salt in your diet . Flavor your food with other herbs and spices instead.

  7. Stay away from sugar

  Avoid excess sugar by limiting or avoiding drinks such as sweetened soda, juices, and sports drinks. Stay away from sugary foods like pastries and donuts.

  8. Drink enough fluids

  Improving your water intake by drinking at least 8-10 glasses a day can help you get a flatter stomach. Apart from water, you can opt for healthy drinks such as green tea and fresh vegetable and fruit juices.

  9. Stay away from alcohol

  Alcohol can make you feel bloated and add fat to your waistline.

  10. Manage stress

  Stress can stimulate the production of too much cortisol, which is a hormone that is known to cause weight gain in the abdominal area. Try relaxation techniques such as meditation, deep breathing, and yoga.

  11. Take hot showers

  Taking a warm or hot bath daily can help improve your metabolism and shed extra fat around your middle to some extent. Moreover, a hot bath an hour before your bedtime can make you feel relaxed and help you get better sleep .

  12. Treat medical conditions

  Health issues such as diabetes and hypothyroidism can affect your metabolism and reduce your ability to get a flat stomach. Follow your doctor’s advice and take your medications regularly to avoid gaining abdominal fat due to an impaired metabolism.

  References

  Image Source: iStock Images

  Try These Ab Workouts to Strengthen Your Core: https://health.clevelandclinic.org/try-these-ab-workouts-to-strengthen-your-core/

  Jurgens TM, Whelan AM, Killian L, et al. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012;12(12):CD008650.

  Park JH, Moon JH, Kim HJ, et al. Sedentary lifestyle: Overview of updated evidence of potential health risks. Korean J Fam Med. 2020;41(6):365-373.

  Goto Y, Hayasaka S, Kurihara S, Nakamura Y. Physical and mental effects of bathing: A randomized intervention study. Evid Based Complement Alternat Med. 2018;2018:9521086.

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  13 Flat-Belly Foods and Drinks To Help With Bloating

  Kathleen Felton is a writer, editor, and content strategist with several years of experience working in digital media. She is an expert in health, pregnancy, and women’s lifestyle.

  Updated on June 9, 2024
  Medically reviewed by

  Elizabeth Barnes, MS, RDN, LDN, is a dietitian with a focus on treating clients with eating disorders and disordered eating to help them to mend their relationship with food and their bodies.

  Khadija Farah / Getty Images

  Foods that can help with bloating include avocados, bananas, cucumbers, fennel, ginger, and turmeric. These foods, some of which are full of fiber and water, are good to eat for a flat belly.

  Some of the fastest ways to get rid of bloating include drinking plenty of water, eating fresh produce and healthy fats, and reducing your soda and sugar intake. It’s also important to pair a nutrient-rich diet with an active lifestyle and exercises that strengthen the core for a flat belly.

  Bloating causes your belly to feel full and look distended. Some of the most common causes include constipation, lactose intolerance, and weight gain. Read on to learn more about what foods reduce bloating fast to flatten your stomach.

  What Foods Help Flatten Your Belly?

  You can help flatten your belly by reducing bloating. Constipation and weight gain are common causes of bloating, which causes the abdomen to feel full and look distended. The following foods and drinks can alleviate bloating.

  1. Almonds

  Reach for a handful of almonds for a nutrient-dense snack. Almonds contain monounsaturated fat, which can help your body burn fat and fight hunger.

  A study published in 2019 examined the relationship between almonds and appetite control. The researchers found that people who ate almonds were less hungry and had a lower desire to eat than those who ate crackers or drank water.

  2. Asparagus

  Asparagus is full of antioxidants. This spring vegetable is a source of soluble and insoluble fiber. Your body digests fiber slowly, keeping you full for long periods between meals.

  Asparagus is a natural diuretic and facilitates the removal of water and waste to decrease discomfort and bloat. It also contains prebiotics, which act as fuel for healthy bacteria in your gut.

  3. Avocados

  One medium raw California avocado contains 9.25 grams (g) of filling fiber and 13.3 g of heart-healthy monounsaturated fat. This healthy fat is vital to gut health. Research has shown that avocados allow for ease of digestion. They also help the body increase its absorption of other nutrients and antioxidants.

  4. Bananas

  A banana may be your best bet if you’re craving an afternoon snack. This fruit is a rich source of potassium and is packed with resistant starch. Your body doesn’t digest this healthy carbohydrate, so it keeps you full for long periods.

  Bananas may also help prevent water retention in your body. Potassium regulates sodium levels, decreasing the risk of bloating.

  5. Chamomile and Peppermint Tea

  Herbal teas have been shown to protect against diabetes and high blood pressure. Two such teas that can foster weight loss are chamomile and peppermint.

  Drinking these types of tea can be helpful for weight loss in different ways. Chamomile may improve sleep. Too little sleep has been linked to an increase in belly fat. Peppermint tea can reduce bloating, making your belly look flatter.

  6. Cucumbers

  Cucumbers have a high water content of 96%. Foods that have a high water content help keep you hydrated. Staying hydrated prevents constipation, which causes bloating. This vegetable is also a source of antioxidants, which reduce swelling.

  This crunchy vegetable is also extremely versatile: Eat it in a chopped salad, add it to a smoothie, or munch on cucumber slices with hummus.

  7. Dark Chocolate

  Try dark chocolate if you have a sweet tooth. Good quality dark chocolate, or anything above 65% cacao, can actually be good for you. Research has shown that eating at least 30 g or more of dark chocolate daily between four to eight weeks is linked to lower body weight and BMI.

  8. Fennel

  This perennial herb offers some benefits for your belly. Fennel has been used to improve digestion, relieve gastrointestinal (GI) spasms, and reduce bloat.

  You can eat fennel raw or cooked if you want to try the herb. Try sprinkling it on pizza or making tomato-fennel soup.

  9. Ginger

  You might know that ginger can do wonders to calm an upset stomach if you’ve ever sipped on a glass of ginger ale while sick. The root is also good for dealing with bloat.

  Ginger has been used for centuries as a natural remedy to treat bloating, thanks to compounds that move food through your gut. The root can also reduce gas or indigestion.

  An easy way to include ginger in your diet is to make ginger tea. Combine half a teaspoon of ground or freshly grated ginger with one cup of hot water.

  10. Papaya

  This brightly colored tropical fruit is a rich source of vitamins A, C, E, and folate. Papayas also contain an enzyme called papain. This enzyme helps your GI system break down hard-to-digest foods, preventing inflammation and belly bloat.

  You can eat papaya whole and fresh. It’s also wonderful in a smoothie, in salads, or thrown on the grill with a drop of olive oil.

  11. Quinoa

  Opt for quinoa, grain that’s naturally gluten-free, if you’re sensitive to foods with gluten. People with a non-celiac gluten sensitivity may develop digestive issues, including bloating, after eating gluten. Quinoa is a source of fiber, which aids in digestion and prevents constipation.

  12. Turmeric

  Turmeric is a source of the compound curcumin, which gives the spice its golden-orange color. Some evidence suggests that curcumin might alleviate irritable bowel syndrome (IBS) symptoms. IBS is a digestive disorder that may cause bloating, constipation, and diarrhea.

  13. Whole Grains

  Whole grains are a source of filling fiber, which aids digestion and increases feelings of fullness. Some evidence suggests high consumption of whole grains lowers the risk of weight gain and obesity.

  Whole grains help regulate blood sugar and insulin levels compared to refined grains. You can start your day with oatmeal, snack on plain popcorn, or choose quinoa and brown rice over white rice.

  What Foods Cause Bloating?

  Some foods can help with bloating, while others can worsen it. Try avoiding the following foods and drinks if you have GI distress, including bloating:

  • Beans and lentils
  • Cruciferous vegetables, such as broccoli, Brussels sprouts, and cauliflower
  • Dairy products
  • High-FODMAP foods, such as apples, garlic, and some processed meats
  • Garlic
  • Soda

  Other Ways To Prevent Bloating

  There are other ways you can alleviate or prevent bloating in addition to changing what you eat or drink. You might try the following:

  • Consider supplements: Talk to a healthcare provider or pharmacist about probiotics or digestive enzymes. These supplements aid in digestion and can reduce bloating.
  • Eat slowly: Take your time while chewing your food. This decreases how much air you take in while eating, which causes bloating. You’ll also want to avoid talking while eating.
  • Get plenty of exercise and sleep: A lack of exercise can lead to constipation, which causes bloating. Aim for 150 minutes of aerobic exercise, such as running or walking, per week. Sleep deprivation may also result in GI distress. The average adult needs about seven to nine hours of sleep per night.
  • Keep a food journal: It might help to write down what foods and drinks you consume. A food journal can help you identify what might be causing GI distress.

  Talk to a healthcare provider if you continue to have bloating after making dietary and lifestyle changes. Bloating may be a sign of an underlying health concern, such as IBS.

  A Quick Review

  There are many foods that can help you reduce bloat and flatten your belly. Cucumbers, ginger, almonds, dark chocolate, avocados, and peppermint tea are only a few of the examples of foods that can help you feel less bloated. These foods also add more nutrients to your diet.

  Remember to pair a nutrient-rich diet with regular physical activity. Staying hydrated can also help prevent constipation, which may cause bloating. Drink plenty of water, and see a healthcare provider if you’re concerned about your bloating.

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