Because swimsuit season is upon us… 

Abdominal bloating and/or carrying unwanted weight around your midsection can be uncomfortable and embarrassing. Fear not, Burst Family, we have answers for you. Whether it’s gas or excess weight causing you tummy trouble, what you choose to put on your fork can help or hinder your goal of getting a flat belly. Read on to learn about 8 flat-belly foods to get you those lean abs you crave.

 

 

Salmon.

Salmon packs a double punch when it comes to battling belly fat because it contains both omega-3 fatty acids and vitamin D. Salmon is an excellent source of vitamin D, with wild salmon providing about four times the amount of vitamin D as farmed salmon. Insufficient blood levels of vitamin D have been linked to obesity, including abdominal obesity. Getting adequate vitamin D is essential for good health. The omega-3 fatty acids in salmon and other fatty fish can also help flatten your belly.

 

Asparagus.

While all green vegetables are low-calorie nutrient superstars that promote a healthy weight, asparagus serves triple duty in its anti-bloating effects. It’s a source of prebiotics, which support the growth of ‘good’ bacteria to help maintain a healthy balance in the digestive system to prevent and/or reduce gas. It also contains soluble and insoluble fiber to promote overall digestive health as well as natural anti-inflammatory substances to reduce GI irritation. To reduce belly bloat, eat steamed asparagus a few times a week. For an additional flat-belly boost, lightly drizzle your asparagus with olive oil.

 

Bananas.

Foods rich in potassium help de-bloat the belly by acting as a natural diuretic, triggering the release of excess sodium and water the body is retaining. The soluble fiber in bananas can also help relieve or prevent constipation, which can be a major cause of a belly pooch. Grab a banana as a daily snack, or whip one into a smoothie. Other foods high in potassium to help fight belly bloat include sweet potatoes, nuts, tomatoes, green leafy vegetables and dates.

 

Eggs.

Eggs are packed with protein, and eating them for breakfast provides staying power. A study published in Nutrition Research found that people who eat eggs for breakfast were less likely to overeat the rest of the day. They’re also a good source of vitamin B12, a nutrient that helps your body break down fat cells. Eggs provide the power nutrient, vitamin D. Insufficient blood levels of vitamin D have been linked to obesity, including abdominal obesity. Choline, another power nutrient in eggs, is known for playing a role in fat metabolism.

 

Bowl of fruit and yogurt topped with nuts for a healthy breakfast

Greek Yogurt.

Yogurt is a good source of calcium, a mineral that slows production of the hormone cortisol, which encourages belly fat. While less than regular yogurt, Greek yogurt still has about 20 percent of your daily calcium needs. Another great benefit of Greek yogurt is that it provides twice the filling protein for weight control as compared to regular yogurt, and it may be easier on the gut than other dairy foods. Greek yogurt contains active cultures — or ‘good’ bacteria — that aid in digestion and prevent gas and bloating.

 

Cucumbers.

Cucumbers are loaded with water and naturally low in calories to help with hydration and weight management. One whole cucumber has just 45 calories. If you are feeling bloated, cucumbers can help with that too. People use cucumbers to reduce puffiness under the eyes, and eating them can also help you fight belly bloat. Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes, which can help reduce GI swelling. For flatter abs, eat cucumbers daily as a snack or add them to a salad or sandwich.

 

A person a small container of oil over a salad with croutons on a wooden table

Olive Oil.

Healthful monounsaturated fats found in olive oil could potentially switch on genes related to the burning and storage of fat. Monounsaturated fats also help control blood sugar levels, which play a key role in keeping hunger at bay and reducing fat accumulation around the midsection. Dietary fat also increases satiety, which may help cut down overall calorie intake. Before you pour olive oil all over your food in the hopes of a slimmer waistline, keep in mind that a serving size of olive oil is one tablespoon, which has 120 calories.

 

Water.

Drinking enough water supports the other ways you’re trying to flatten your stomach. Water is essential for moving fiber through the GI system and preventing constipation. Everyone’s water needs are different. Eight glasses a day is a general rule of thumb for adults, but you may need more or less depending on the environment where you live and how active you are.  A good way to determine know if you’re drinking enough water is to check the color of your urine — the clearer the better. Since fizzy water can cause bloating, choose flat water and switch up the taste with slices of lemon, lime, cucumber or fresh peppermint leaves.