Although basic exercise and HIIT workouts are effective for weight loss, diet also plays an important role.
In addition to drinking plenty of water, eating fresh vegetables and healthy fats, and avoiding alcohol, sodas, and sugar, certain foods are especially helpful in reducing abdominal bloating.
"If you want to have flatter abs, choose foods that help reduce belly bloat, such as fruits and vegetables, with plenty of water," Keri Gans, a nutritionist, nutrition consultant in New York City and author of The Little Change Diet. Health.
These 13 foods will help reduce belly bloating, speed up your metabolism and provide key nutrients to help your body lose weight.
Cucumber.
Thanks to the antioxidant flavonoid quercetin (which
reduces bloating) and high water content (96%), cucumbers "definitely help prevent bloating," says Hans.1 This crunchy vegetable is extremely versatile. Make it into a chopped salad, add it to a smoothie, or eat cucumber with hummus.
Lentils.
Lentils, a member of the nutritious legume family that includes chickpeas, white beans and peas, are full of satiety-boosting protein and fiber. Studies have shown that iron deficiency can lead to metabolic problems2.
Add lentils to salads or use them in place of whole grains like brown rice," says Cynthia Sass, a Los Angeles-based nutritionist with Health magazine. "It's also a great 'bedding in' for one serving of low-fat protein and lots of vegetables."
Bananas.
If you're in the mood for an afternoon snack, bananas may be the perfect choice. In addition to potassium, bananas contain resistant starch, a hard-to-digest carbohydrate that helps you stay satiated longer.3
Bananas regulate sodium levels, preventing water retention in the body and reducing the risk of bloating," explains Hans.4
Fennel.
This perennial herb provides serious benefits to your tummy. For centuries, fennel has been used to improve digestion, relieve GI spasms and reduce flatulence," said Health.5 Stephanie Middleberg, RD, founder of Middleberg
Nutrition in New York.
Fennel can be eaten raw or cooked (try sprinkling it on pizza or making tomato and fennel soup).
Papaya.
Papaya contains the enzyme papain, which helps break down non-digestible substances and prevents inflammation and bloating.7
Whole grains.
Although gluten-free diets are a trend, wheat-based carbs can still be included in your diet (unless you've been diagnosed with celiac disease or are diabetic).14
"An easy way to incorporate them into your diet is to make ginger tea with ½ teaspoon grated ginger and 1 cup hot water," Gans adds.
Peppermint
tea and chamomile
According to one study, herbal teas have been shown to have health benefits for conditions such as diabetes and high blood pressure. Two types of teaThere are many foods that can help reduce swelling, speed up metabolism and provide important nutrients to the body. Cucumber, ginger, almonds, dark chocolate, avocado and mint tea are just a few examples of foods that can reduce swelling and provide more nutrients.
