Want a flat stomach in time for summer? These foods contain fibre to banish the bloat, antioxidants to boost your abs routine’s effectiveness and protein to help maintain a healthy metabolism.
1. Cucumber
Cooling and diuretic, cucumber is good to eat when your tummy feels like a tightened drum. It can help to relieve fluid retention and its fibre-rich skin is great for digestion.
2. Eggs
Being pretty close to a complete food, eggs contain numerous vitamins and minerals (primarily in the yolk). Go for omega-3 enriched. Only 1.5 grams saturated fat per egg, so they’re unjustly labelled a ‘bad’ food. Eggs have a low glycemic index and are very filling. Mitchell-Paterson recommends having an egg for a snack to curb the 3:30-itis and chocolate cravings.
3. Berries
What do blackberries, blueberries and acai berries all have in common? They all help you squeeze your way back into your skinny jeans. Studies have shown that people wanting to lose belly fat should opt for fruit that is blue or red in colour, such as cherries, red grapes and many types of berries. It is the chemical responsible for giving these fruits their colour – anthocyanins – that help burn abdominal fat
4. Almonds
These delicious and versatile nuts contain filling protein and fibre, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body requires to produce energy, build and maintain muscle tissue, and regulate blood sugar.
5. Avocado
Fibre-rich and provides many additional micronutrients including potassium, magnesium, folate and vitamin C.
Avocado oil has a very high smoke point and is therefore a great choice for cooking. It is quite expensive but this is definitely a case for quality over quantity. Use it sparingly and a little will go a long way.
6. Spinach
Extremely rich in the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health, reducing the risk of age-related macular degeneration and cataracts. Lutein is also thought to play a role in preventing colon cancer.
Also a fabulous source of the better known carotenoid, beta-carotene, which, in addition to its antioxidant potential, can be converted to vitamin A in the body. Very good source of dietary fibre, vitamins C, E, K, and B6, and thiamin, riboflavin, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. Good source of niacin and zinc.
7. Turkey
A great source of protein that is low in both total and saturated fat. Turkey has high iron levels and is a good source of the vitamins B, B1, B6 and zinc, which have been found to keep blood cholesterol low, boost the immune system and regulate blood pressure.
8. Yoghurt
Provides a high dietary source of calcium and low GI carbohydrates. It is a good source of phosphorus and B group vitamins. Probiotic yoghurts may also help with the digestive processes.
9. Oily fish
Oily fish such as salmon, trout and tuna are the best sources of omega-3 fats, which are crucial for optimal health. Oily fish is low in saturated fats and contain essential amino acids and are a good source of iodine, iron and zinc.
10. Water
While it’s not technically a food, a lack of water in your diet could be the one thing standing in your way of a flat tummy. Bloating is something that effects many women, and the problem is often worsened, sometimes even instigated, by a lack of fluids in the system. Drinking water will also help to flush toxins out of your system, curb hunger, improve digestive health and reduce fluid retention, all which help to leave your tummy looking flatter.
11. Apple cider vinegar
Apple cider vinegar in water is the best way to start your day. This bitter drink helps to stimulate the stomach’s digestive juices, to help with food digestion.
Try taking two teaspoons in water 10 minutes before breakfast.
12. Nut butters and olive oil
Good fats will satisfy your hunger without bulking out your tummy. Bad bacteria feeds on unhealthy fats and sugars.
Try subbing butter and spreads with avocado, nuts, nut butter, olive oil and salmon spread across your day.
13. Dark leafy greens
Leafy greens are rich in fibre and help keep things moving through the digestive system, but increasing fibre all at once can exacerbate bloating.
Try a green smoothie based on leafy greens for breakfast, salad with lunch and steamed greens with dinner. For full de-bloat points, add apple cider vinegar dressing: two parts oil (coconut, olive, rice bran), one part apple cider vinegar and one part sweetener (honey, maple, rice malt syrup).
14. Sauerkraut
Fermented foods contain natural probiotics, which help to fight bad bacteria in your tummy and thus avert bloating.
Try adding sauerkraut to your tofu scramble, or serving it as a side to any main meal. Kefir, miso and cultured yoghurt are other great options.
15. Onions, leeks and garlic (prebiotic foods)
These guys feed the good bacteria already in your stomach. Try adding them to your morning scramble, lunchtime soup or dinner stir-fry.
source: womenshealthandfitness
featured image source: womenshealthandfitness
