Flat Belly

Anti Bloating Foods: 15 Foods For A Flat Belly

anti bloating foods

Anti Bloating Foods List

Feeling bloated? Gassy? Have trouble digesting? Feel inflamed all the time? If you experience these symptoms and are looking to get a flat belly and get rid of these symptoms for good, then read below!

What causes a BLOATED stomach?

Adipose tissue (aka fat) is only a small part of the problem. Even those who don’t hold a lot of belly fat can have a hard time getting and maintaining a flat stomach. Why is that? Well it’s often a combination of the foods that we are consuming and a lack of activity that leads to digestive issues, inflammation and that overall bloated feeling.

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For example, let’s take dairy. Dairy is a hypoallergenic food that most people consume. Unfortunately most of us do not have enough of the enzymes we need to break down dairy. Which leads to inflammation, bloating, gas, constipation etc… I actually recall one of my instructor once posting a picture of her stomach after she had a glass of milk. And it was HUGE! Her stomach had dissented so far making her look pregnant. Now, if you are thinking perhaps it’s belly fat, guess again! This is a girl who is in incredible shape with visible abs!

What gives? Basically it comes down to the proteins found in dairy. As mentioned above our body has a hard time digesting them and so it sends an immune system response to our stomach and intestines so it can break down dairy. Crazy? Yes, but also very true! Unfortunately dairy is not the only culprit. Other hypoallergenic foods include refined grains, wheat products, refined sugar, alcohol, heavy saturated fats, soy, legumes and nightshade vegetables.

All of these foods basically can cause an immune system response and inflammation. Which leads to a dissented stomach, bloating and even joint pain!

Sounds familiar? It’s OK if it does. Just be cognizant to remove those types of foods from your diet and include more healing foods. Below, I’ve listed 15 of of fave Flat Belly Foods that can help your gut heal from the inside out and lead to a flat stomach.

I would also recommend checking out our Flat Belly Challenge which is a fun and educational way to get to a cinched waist! It includes a series of audio tapes that will tell you EXACTLY what you need to do to get a flat tummy!

ANTI BLOATING FOODS LIST: 15 OF OUR FAVES!

Here are 15 Flat Belly Foods to include on your diet to help you reduce inflammation, improve your digestion and get you a small waist.

  1. Fennel seeds: Fennel tea and fennel seeds have been used forever to reduce bloating and help digestion. Chewing just half a teaspoon does the trick!
  2. Whole Free Run or Organic Eggs: For those of you who eat eggs, make sure to buy em free run or organic. Why? Because they contain more of the healthy omega 3 fats that act as inflammatory. Eggs also keep you satiated and are a great way to get protein! Add a couple of boiled eggs to your salad or make a omelette!
  3. Salmon/ Fatty Fish: Again, I would suggest buying organic if you can! Salmon and other fatty fish like trout include the omega 3s and healthy monounsaturated fats that help us fight inflammation. Bonus: they are great for bone and brain health!
  4. Asparagus: Asparagus is know as an anti-bloat food! It helps flush out excess water and even contains good bacteria (aka probiotics) to help with digestion.
  5. Olive oil: This oil is a great alternative for low heat cooking! It contains healthy fats to battle overall inflammation!
  6. Cucumbers: Cucumbers are full of water. They have a cooling effect making them a great addition to a low inflammation type of diet.
  7. Pineapple: This sweet fruit contains enzymes that help us break down food. It is a great digestive aid that can help flush our excess water.
  8. Avocados: Avocadoes are full of potassium …. and potassium helps get rid of water! Great as a snack by itself or as a dip or on salads!
  9. Grapefruit: Citrus fruits in general are great for reducing bloating as they contain water, vitamin C and fibre!
  10. Aloe juice: Aloe has great healing properties. It can help heal a leaky gut and improve your digestion.
  11. Dark chocolate: yes, i totally said dark chocolate! Dark chocolate has anti inflammatory properties that can help reduce inflammation.
  12. Peppermint: Boil some peppermint tea or add some to your food! Peppermint has been used for centuries to decrease bloating and aid digestion.
  13. Kimchi or Sauerkraut: Fermented veggies provide the good bacteria (probiotics) that our stomach needs for digestion. Both kimchi and sauerkraut go along with a lot of dishes, so add a tablespoon or two to your meals.
  14. Kombucha: Similar to kimchi and sauerkraut, Kombucha is fertmented. I would suggest just having one or two per week.
  15. Bone broth: Bone broth is a natural gut healer! It is great for reducing inflammation an healing a leaky gut!

Looking for a flat tummy? Check out the ultimate Flat Belly Challenge and reduce that bloat for once and for good!

Flat Belly Breakthrough: Do THIS For A Flatter Tummy

FLAT BELLY BREAKTHROUGH

FLAT BELLY BREAKTHROUGH: GET FERMENTED

We’ve all heard the hype surrounding probiotics and how amazing they are for digestion. In fact, even the name alone suggests life supporting benefits (pro meaning forin Latin & biotic meaning lifein Greek). So other than taking a supplement, are there other ways to get this beneficial bacteria to populate your gut? The answer is yes!

Let’s talk about fermented foods.  Fermented foods are ones created by just allowing them to simply sit and steep until all the sugars and carbs become bacteria boosting agents. Fermenting is an ancient practice used by past generations of basically every culture as a way of preserving food and preventing spoilage. Lucky for us modern day peeps, what was old is now new again (thank you ancestors!)

I bet our ancestors didn’t know about all the benefits adding these foods into our diets had back then, but we certainly know now. Consuming these probiotic rich foods promotes healthy digestion and allows the good bacteria to flourish and protect our gut lining from other gross pathogens like salmonella and E.coli.  This means saying goodbye to unwanted bloating, cramps, gas and erratic or non-existent number 2’s and saying hello to a flat belly! And while they’re fighting the bad guys, they are giving us an extra dose of antibodies to boost our own immune system. Another plus, they totally help to regulate appetite and reduce those pesky sugar and carb cravings.

FLAT BELLY BREAKTHROUGH: ADD THESE 6 FERMENTED FOODS TO GET A FLAT TUMMY

Below you will find our top 6 fave fermented foods for a flat belly that you can start adding to your diet to look and feel your best NOW!!

  1. Apple Cider Vinegar:

    Hands down one of our all time faves and a must have for keeping my tummy flat. Made through the fermentation of apples, this vinegar is by far one of the most health promoting and versatile foods. My daily ritual is to take 1-2 tbsp of raw, unpasteurized apple cider vinegar (Braggs is my go to brand) and I rely on it to keep my belly flat and happy which happens due to its strong anti-microbial properties and high concentration of acetic acid. ACV is amazing for aiding in all forms of digestive upsets such as bloating, heartburn, gas and acid reflux and also boosts your absorption of nutrients. A tablespoon a day will definitely keep the doctor away

  2. Kefir:

    This fermented milk product tastes like a yummy drinkable yogurt. I prefer ones made with goat or sheep milk, but if you can’t find that, look for an organic cows milk version. Benefits include a huge dose of  vitamin B12, calcium, magnesium, enzymes and probiotics without any of the digestive upsets that come with regular dairy.

  3. Kombucha:

    This drink is a fermented beverage of black tea and sugar coming from various sources like cane sugar, fruit or honey. After being fermented, kombucha becomes carbonated and contains vinegar, B-vitamins, enzymes, probiotics. This miracle drink is amazing for beating the bloat and helping with digestion, weight loss, increasing energy, detoxing the body and supporting the immune system. Try adding 1-2 tbsp of chia seeds for a fun way to get some extra flat belly fiber!

  4. Sauerkraut :

    This is one of the oldest traditional foods (and a staple in my kitchen) made from fermented cabbage. It’s super high in fiber, vitamin C, vitamin K and B vitamins. It’s also a great source of iron, copper, calcium, sodium, manganese and magnesium not to mention it tastes amazing on pretty much everything! A daily dose of this super condiment will also boost digestive health, aid circulation, fight inflammation and strengthens bones.

  5. Kimchi:

    This is a traditional fermented Korean dish dating all the way back to the 7th century and is typically made from different veggies & spices including cabbage, radish, chili peppers, garlic, ginger etc. Its super high in probiotics and enzymes making it a great digestive helper and is no wonder that it’s traditionally eaten at every meal! Its also a great source of antioxidants and vitamins A & C and the added kick from the chillis makes it great for heart health and boosting circulation.

  6. Yogurt:

    One of the most popular of the fermented foods, but I’m not talking about the fruit on the bottom kind that can give you an instant cavity. To reap all of the benefits from this cultured food, first look for those derived from goat or sheep milk; second, that it’s grass-fed; and third, that it’s organic. Perks of eating this kind of yogurt include a yummy way to boost protein intake as well as getting your belly loving probiotics and enzymes.

Add these 6 Fermented Foods to your diet to get on your way to better gut health and a flat stomach! Looking for a BIGGER challenge? Then check out this awesome, fun Flat Belly Challenge by Registered Holistic Nutritionist and Master Trainer, Lyzabeth Lopez!  It’s comes with all the goods you need to get a flat stomach!

How to fix a BLOATED belly!

how to fix a bloated belly for good

This article comes to us from our sister blog Hourglass Body! Read on to learn about 5 easy tips to get you a flatter stomach

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You are eating well. Meal prepping, eating lots of veggies, health starches and protein! But still are bloated! Here are a quick lesson on digestion and 5 tips on how to fix a bloated belly for once and for good! (If you are up for a BIGGER challenge check out our Flat Belly Challenge here!)

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How To Fix A Bloated Belly: Let’s talk DIGESTION!

Digestion starts at the mouth! Your teeth breaks down food into smaller piece while your saliva helps turn food into a form that can be absorbed. They are a CRUCIAL part of digestion so make sure to chew mindfully and slowly!fix bloated belly for good

As food travels down your throat and esophagus, your brain triggers your stomach to get to work! Once foods reaches your stomach, digestive enzymes and hydrochloric acid (aka stomach acid) begin to break down food. By the time food passes through your stomach to your intestines, it’s liquid! In the small intestine is where most of the nutrient absorption happens. 90% of nutrients are absorbed in the small intestine! Needless to say, a  healthy stomach and gut is essential to digestion! With this in mind, let’s take a look at 5 things you can do today to keep your digestive system healthy and fix a bloated belly!

5 Tips For A Flatter Tummy!

  1. Add some vinegar: Start each meal with 1 to 2 tablespoons of organic apple cider vinegar. Apple cider vinegar improves stomach acid!

    fix bloated belly for good
    Apple Cider Vinegar
  2. Get fermented! Ingest some probiotics (aka live bacteria) from fermented foods like kimchi, sauerkraut and organic yogurt. They help boost the good bacteria in your gut that help digest food!fix bloated belly for good
  3. Get digestive!  No we don’t mean those digestive cookies! We mean enzymes! Buy a bottle of digestive enzymes and have them before each meal to help you break down food. It’s one thing to eat good food, it’s another to be able to break it down and absorb it. So give your stomach some help!

    fix bloated belly for good
    Digestive Enzymes
  4. Drink more water: Ensure you are drinking LOTS of water. Remember healthy veggies, grains and fruit often come with fibre. Fibre needs water to move through the digestive tract. Aim to drink 2.5 litre of water PER DAY! Best way to do this is to keep a 1 litre water bottle on you at all times and drink two to three of those per day.5 diet fixes for weight loss
  5. Heal your gut! L-glutamine and aloe have proven to help improve gut healthy and heal a leaky gut! A tablespoon of both can do wonders!fix bloated belly for good

Follow the above 5 fixes and monitor your symptoms. If you are STILL feeling gassy and bloated, there is a chance that you are intolerant to one or more of the foods you are eating. At that point, it’s best to speak to a healthy practitioner and get tested!

It’s also important to note that some people’s gut cannot withstand a lot of high fibre foods. If this  is you, scale back on fibrous veggies and see if you feel better. It is recommended that we take in 21 to 38 grams of fibre per day. But again remember not everyone’s gut is the same. Play around with those numbers and see what works best for you! Some will feel better on the lower end of that scale! And if you up for the ultimate challenge, check out our Flat Belly Challenge here!fix a bloated belly for good

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