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Tired of your belly constantly feeling bloated? Although it can be related to a combination of things, sometimes having a bloated belly can be due to the types of food you eat. Whether they are gassy foods or high in sodium, diet can significantly affect bloating. That’s why it’s so helpful to eat some foods that help burn belly fat when you’re feeling uncomfortable.

Best Diet For Belly Fat Loss Over 50

To identify some foods that can help your belly swell or help you lose a few pounds and give you a flat belly, we talked to some registered dietitians to determine the best meals to burn belly fat. From snacks to tips for your dinner, here’s what they have to say. And for more healthy eating tips, check out our list of the 21 best healthy cooking hacks.

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Hannah Ackerman, RD, says eating fiber-rich foods is important for your gut health, as well as stabilizing your blood sugar. Apples, in particular, are a great example of a fiber-rich food that helps with your overall digestion and metabolism—keeping your belly nice and flat.

“The skin of an apple, the outer shell of beans and the seeds in blackberries are great examples of insoluble fiber,” says Ackerman. “Our body doesn’t break down insoluble fiber, so it moves through the digestive tract relatively intact, adding bulk to the stool and keeping our digestive tract moving.”

In general, eating fiber-rich foods means you’ll eat less overall and have less belly fat in the long run.

“Fiber is an often overlooked but important nutrient for gut health, weight management, lowering cholesterol and controlling blood sugar levels,” says Ackerman. “By definition, fiber is the nondigestible portion of carbohydrates that are added to most foods. Eating more fiber-rich foods makes you feel fuller after eating, so you usually eat less throughout the day.”

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So enjoy an apple with a tablespoon of peanut butter to complete your snack and keep you full for a long time afterward! Or how about one of these 25 delicious apple recipes?

Oatmeal is another great example of a fiber-rich food that’s good for your digestive system. However, unlike apples, oatmeal is considered a soluble fiber, which moves through your digestive system very differently.

“Soluble fiber, like the fiber found in oats, dissolves in water during digestion and binds with cholesterol to form a gel-like substance that can be removed from the body,” says Ackerman. Soluble fiber also helps regulate blood sugar by slowing digestion.”

Whip up a bowl of oatmeal for soluble fiber and top with blackberries for insoluble fiber, which will help your overall belly bloat by the end of the day. Or one of these 11 healthy oatmeal toppings to help you lose weight.

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However, the important thing to note about fiber is how it produces gas that can cause your belly to bloat a little. Don’t worry – it’s natural! It’s also important to include foods that help relieve gas in your system.

“There are many foods that are naturally more gas-producing and can lead to short-term bloating,” says Shena Jaramillo, MS, RD. “These include cabbage, cauliflower, Brussels sprouts, beans, whole grains, brown rice and leeks. Foods high in sugar and/or salt can also lead to more water retention and thus temporarily increase bloating.”

“To reduce bloating and belly fat, choose these foods whole grains, beans and gas-producing vegetables in moderation,” says Jaramillo. “Take smaller portions throughout the day and larger portions at one meal.”

No matter what you decide to make for dinner—whether it’s healthy pasta or a few slices of pizza—always fill half of your plate with vegetables. It’s an easy tip to remember, bulk up your meals with fiber and help you get that flat belly you want.

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“A plate to reduce belly fat is 50% produce (fruits and vegetables, about 2 handfuls), 30% protein (hand-sized portions), and 25% carbs, preferably high-fiber carbs (about 1 handful),” Leslie Bonci, MPH, RDN, CSSD, LDN said.

Why this combination? “Protein helps keep the body full longer, so it can help reduce hunger between meals,” says Bonci. “The product is fine and fluid to contribute to satiety—filling, not out, and carbs provide fiber to help move food through the digestive tract.”

If you’re looking for a filling, flat-belly snack, throw together an easy snack plate with fruit, crackers, cheese, and yes, nuts! Especially almonds.

“Almonds are high in good fats and packed with protein and fiber, so they’ll keep you full and satisfied and prevent you from overeating,” says Shannon Henry, RD, with EZCare Clinic. “This makes it a great snack to help you lose weight.”

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Start your day off on the right foot with a plate of eggs for breakfast! It can actually do wonders for your health and help you achieve that flat belly.

“The combination of fat and protein in eggs promotes satiety and lowers levels of hunger-signaling hormones (ghrelin) in the body, so they’re an excellent food to eat when weight loss is the goal of the game,” says Henry.

“Full-fat Greek yogurt contains good probiotic bacteria that help your digestive system work more efficiently, reducing stomach discomfort like gas and bloating,” says Henry.

However, while Greek yogurt is one of the best foods to eat for a flat belly, check the ingredients list—especially for any added sugars and chemicals.

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“Greek yogurt is one of the healthiest probiotic foods you can eat. But like all healthy foods, there are some good things you need to know,” says book author William W. Li, MD.

. “First, get plain yogurt, not the ones with added sugars or flavorings that can lower your health. If you want something sweet, try a little honey, like the Greeks do. Second, eat in moderation. In Greece, yogurt is often eaten for breakfast, so a small bowl is good for your gut health. Enough, third, read the ingredients carefully. Some yogurts are ‘Greek-style’ but contain many chemical additives that you want to avoid.”

Not sure which Greek yogurt to buy? Here are the 20 best and worst Greek yogurts, according to nutritionists.

If you’re looking for immediate results, it’s best to enjoy foods that are already “digested,” meaning they’ve been refined in some way. Smoothies are a great example of this.

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Abbey Sharp, RD from Abbey Kitchen suggests a smoothie packed with hydrating products because it’s “easier to digest than a salad.” Pureed vegetable soup does the same. This is a more immediate solution to a flat belly than eating foods that promote any kind of gas in your digestive tract.

“To reduce bloating, you should choose foods that are low in salt (which can cause water retention), and free of major bloat-causing foods, including FODMAPs and gas-promoting beans and sulfurous vegetables (think cabbage, broccoli, and cauliflower),” says Sharp.

Craving something sweet? Rima Kleiner MS, RD, registered and licensed dietitian and nutritionist at Dish on Fish, says you should reach for something healthy that will satisfy that craving and give your body some healthy nutrients like coconut shrimp!6254a4d1642c605c54bf1cab117d

“The next time you’re craving something sweet, try these easy-to-make coconut shrimp,” says Kleiner. “Coconut is naturally sweet, so it helps satisfy a sweet tooth without the sugar. Then add some shrimp for a nutrient punch. Shrimp is rich in antioxidants that help protect cells from damage (like sun damage) and the mineral selenium. Supports a healthy immune system.”

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For salty cravings, Kleiner says deviled eggs are a great healthy snack that can satisfy your craving without going all-out on sodium—which inevitably causes bloating.

“If you’re craving something salty, you can definitely have a high-sodium snack, but all that salt can make you feel bloated, thirsty and just…blah,” says Kleiner. “Reach for something like smoked salmon deviled eggs instead. Eggs and smoked salmon provide high doses of protein, important for muscle building and repair. Plus, this delicious snack has a twist thanks to yogurt (the secret ingredient!), and heart-healthy omega-3s from the salmon. “

More crunchy snack person? Kleiner says celery can provide that crunch—especially if it’s paired with a savory dip.

“Celery provides a healthy crunch without the unhealthy fat found in potato chips and crackers,” says Kleiner. “For a fun celery twist, add some protein-rich trout dip to help you feel fuller longer. You can whip up this smoked trout dip in minutes and make it into celery sticks (or

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