15 FOODS YOU NEED TO EAT IF YOU WANT A FLAT STOMACH

AA
Apr 30
8 min read

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Have you been dreaming of a flat stomach? Yeah I did too! It's something so many of us want, right, especially as we inch towards 40 and beyond.

We can be happy with the rest of our body, but this midsection area tends to have a mind of its own. I've been battling with my tummy ever since perimenopause, when people would actually look at me with excitement, wanting to congratulate me, thinking I was pregnant, but I'd stop them before they could even say a single word. That was just the worst for my overall confidence. I'm 5'1", so any weight I gain just shows up like a neon sign. Clothes didn't sit on me properly because of this tummy I was extremely self-conscious about.

But you see, there is a way. And no, they aren't magic pills or weird diet tricks, and you don't starve yourself either.

It's about these simple, everyday foods that work with your body to reduce bloating and weight gain.

So if you're looking for a flatter stomach, it might be time to take a closer look at what you're eating. With that in mind, here I'm sharing 15 foods that can help you get that flat stomach yuo've been wanting.

What's Contributing to a Bigger Stomach

Before we get into the 15 foods, let's talk about why your stomach might not be as flat as you want it to be. Several things can make your belly look like that.

Bloating from the food you eat

Some foods can cause your stomach to puff up. Soda, beans, and processed foods all have a tendency to do this. They can cause gas or water retention that makes your belly bigger than it normally is. Eating too fast or not chewing well can also be the culprit for trapped gas in your stomach.

Hormonal changes

This was my biggest issue, and it wasn't forgiving at all! Hormones play a big role. Big. Menopause and all the changes leading up to it can cause hormones to behave in such a way that it shifts fat to your midsection. Even your monthly cycles can do this. Studies show 60-70% of women gain belly fat during menopause due to lower estrogen levels. It's frustrating but completely normal.

Stress and lack of sleep

Being in a state of constant stress floods your body with a hormone called cortisol, and cortisol loves to store body fat in your belly. And not getting enough sleep messes with your hunger hormones, making you crave sugar. I notice that whenever I'm not getting enough sleep, it just makes me hungry all the time. There have been numerous studies that show how better sleep can contribute to weight loss.

Lack of activity

This is a given. If you're not moving much, fat can and will settle in your midsection. Movement and exercise burn calories and reduce visceral fat. Even a brisk walk helps.

Poor Digestion

If your digestive system isn't working the way it should, you'll likely feel bloated and uncomfortable around the middle. Things like constipation, slow digestion, and imbalances in your gut can all contribute to a bigger belly. Gut health is super important for your overall health.

15 Foods To Eat If You Want A Flat Stomach

These 15 foods will be your best friends on your journey towards a flatter stomach. They reduce bloating, fight belly fat, and keep you full for longer. I've picked ones that are easy to find and fit into any lifestyle.

1 — Avocados

Avocados are packed with monounsaturated fats. Monounsaturated fats are healthy fats that help your body burn fat and keep you full longer, so they're great in supporting your weight management. Not only that, but they help in reducing your bad cholesterol (LDL) levels and lower your risk of heart disease.

2 — Eggs

Eggs are great not only for breakfast, but for lunch too, and even for dinner! They're packed with protein, which will keep you full, and protein helps you build muscles. More muscles mean your body burns more calories even when you're just watching Netflix. They're easy and can be cooked in so many ways, and can be paired with so many dishes.

3 — Salmon

I love a teriyaki salmon with a side of roasted veggies. It feels fancy, but it's easy and takes no time at all. Salmon is one of those foods that makes you feel healthy just by eating it. Salmon has omega-3 fatty acids, which have been studied to reduce belly fat. And if you're not really a fan of actual fish, fish oil supplements are a good alternative.

4 — Greek Yogurt

Greek yogurt is thick, creamy, and full of probiotics, those good bacteria that keep our gut happy and healthy. A happy, healthy gut means less bloating. Stick to plain greek yogurt to avoid any sneaky sugars. But greek yogurt is so versatile. Add it to your smoothies. Add some fruit for a quick, healthy snack. Make a yogurt cake. Add it to granola. The options are endless, and you'll benefit from all of them!

5 — Almonds

Almonds are my go-to when I need a quick snack. They not only have those healthy fats we talked about, but they've got fiber and protein too. They help you keep your blood sugar steady, so you're constantly having cravings, which most likely will lead you to that bag of chips. A small handful is enough to keep you going, and you might want to skip the salted ones to avoid you from getting puffy.

6 — Quinoa

Quinoa is like rice's cooler, healthier cousin. It's a whole grain packed with fiber, which slows down digestion so it keeps bloat away. It doesn't give you a sugar spike the way rice does, so extra points for that, and it keeps you full for ages. You can literally swap quinoa for rice, and it's versatile enough to use in your salads to give your salads some extra bulk. I like its nutty flavor and the fact that it's super easy to cook.

7 — Cucumber

Cucumbers are basically water, but in solid form, which makes them amazing for staying hydrated. They're also so low in calories that you can munch on them all day and not worry about gaining any extra pounds around your middle. Add them to salads, dip them in hummus, or you could even make the viral Korean cucumber salad! Cucumbers are excellent at keeping your stomach calm and flat.

8 — Ginger

Ginger is great for calming down your stomach for bloating. I make my own warm ginger shots twice or three times a week and have it before bed. It's warm and spicy, and when I wake up, it makes such a huge difference in how my stomach looks, feels, and, a bit TMI, but my bowel movements are so satisfying every single time I have this before bed! It's been used forever to treat digestion and any gas issues, and it really works!

9 — Papaya

Papaya is famous for an enzyme it has called papain that helps your body digest food better. It helps with bloating, constipation, and any digestive issues. The thing with papaya, it has SO many other benefits as well, like lowering your blood sugar levels, inflammation, muscle pain relief, and so many more. You can cube it for a snack or blend it into a smoothie.

10 — Whole Grain Oats

Whole grain oats are a breakfast favorite for a reason. They're high in soluble fiber, which studies show can help reduce belly fat. They also keep you full for hours. You can make overnight oats with some almond milk and top it with your favorite fruits, maybe some berries and a sprinkle of chia seeds. Now that's a solid flat stomach recipe.

11 — Bananas

Bananas help with your tummy bloat because the potassium in them helps your body balance fluids, so you don't feel all swollen. It's a quick and easy grab-and-go snack that you can have any time. Or you can drink your bananas through your smoothies.

12 — Extra Virgin Olive Oil

Extra virgin olive oil is a kitchen staple that's great for your waistline. It contains the same monounsaturated healthy fats that help prevent weight gain. Just remember that it's still calorie-dense, so moderation is key. You can use a tablespoon to saute veggies or as part of your salad dressing. You can also take a tablespoon of olive oil straight up, but just make sure you have one that's really good quality.

13 — Chia Seeds

Chia seeds are tiny, but don't underestimate them. A lot of people use chia seeds for a lot of things. You see chia seeds made into puddings, added to smoothies and overnight oats, and even sprinkled over salads. It's a big hit because chia seeds are packed with fiber and protein, and they soak up water to form a gel that helps keep you full, so it's really good if you want to keep your weight in check and help with bloating. They also taste like nothing so you can use them with anything.

14 — Green Tea

Green tea contains an antioxidant called catechins, which have been shown to help burn belly fat by boosting your metabolism. It also has enough caffeine to perk you up without the jitters that coffee sometimes can. You can sip a cup or two a day, hot or iced, maybe with a squeeze of lemon, but skip the sugary pre-made stuff to keep it flat-stomach friendly.

15 — Berries

We all know how good berries are. Not only because they taste great, but they're good for you. They're like candy without a blood sugar spike. Blueberries, strawberries, or raspberries, have them frozen or fresh, they're all amazing.

You probably already have these foods in your pantry or the fridge, but it's good to know what they can actually do for you, so when you eat them, you know exactly how they're helping your body. You can get creative and try mixing and matching them. And if you pair these foods with some walking or yoga, a flatter stomach will already be within reach.

Foods You Might Want To Avoid

If a flat stomach is really what you're aiming for, then there are foods that you'll want to steer clear of. These are the ones that can make you feel puffy, add fat to that belly, and leave you hungry way too soon afterwards. You've probably heard this list being dropped time and time again, but here is what to skip.

Sugary Drinks

You should stay away from sodas, sweetened iced teas, and those sugary-sweet coffees. They're packed with sugar that goes to your waistline and refuses to leave. Stay with unsweetened. You'll feel lighter without all the sugar weighing you down.

Processed Carbs

Think bread, donuts, or a bag of chips. These are low in nutrients and will make your blood sugar spike really fast. When that happens, your body stores the extra as fat, especially around your middle.

Fast Food

Burgers, fries, and drive-thru tacos are loaded with calories, bad fats, and salt. You really don't want these! Make your own versions at home. It's healthier, cheaper, and you know exactly what's in them.

Alcohol

A glass of wine or beer every now and then is fine, but always bear in mind that alcohol can sneak in a ton of empty calories. So, cutting back can make a big difference.

High-Sodium Foods

Salt can make you hold on to water and leave you feeling bloated and puffy. Salt also hides in a lot of canned foods and frozen dinners, even if you think they're not salty enough. If you absolutely must, go for low-sodium options, but it's best to read the labels.

Getting a flat stomach doesn't mean you'll have to overhaul your life. It's about making small, smart choices every day. Adding these foods to your everyday diet will set you up for real, lasting changes. It doesn't have to be complicated, so just keep it simple.

Just keep in mind that every body is different and progress might feel slow sometimes, but stick with it and stay consistent. If you pair a healthy diet with good sleep and some exercise, you'll see better results.