Abdominal fat, or belly fat, is a common concern for overweight individuals. According to Mayo Clinic endocrinology specialist Dr. Michael Jensen, belly fat is more common among men than women. Women's risk for abdominal weight gain increases after menopause. In addition to regular exercise and a reduced-calorie diet, regular consumption of certain foods may lead to a flatter, leaner stomach. A doctor's guidance is recommended before making dietary changes or attempting weight loss.
Whole Grains
Whole grains provide valuable amounts of vitamins, minerals, antioxidants and dietary fiber. According to research published in the American Journal of Clinical Nutrition in January 2008, whole-grain consumption is linked with reduced waist circumference in individuals with abdominal obesity. The researchers speculate that the antioxidants present in whole grains, which are lacking in refined carbohydrates, and the fact that whole grains may improve blood sugar levels, contribute to these results. Replacing enriched bread, cereals, pasta and sweets with whole grain foods, such as whole-grain breads, whole-grain hot and cold cereals, whole-grain pasta and long-grain brown or wild rice is recommended for best results.
Fruits and Vegetables
Fruits and vegetables provide an assortment of valuable nutrients. Since they also contain substantial amounts of water and dietary fiber, fruits and vegetables are filling and generally low in calories. The Mayo Clinic recommends increased fruit and vegetable intake as an important dietary practice toward reducing belly fat and enhancing wellness. A variety of fresh, colorful fruits and vegetables is recommended for broadest nutritional benefits. Those particularly rich in fiber and nutrients include broccoli, Brussels sprouts, cabbage, carrots, leafy greens, tomatoes, potatoes with skin, berries, apples, oranges, bananas, kiwi fruit and pears. Dried and canned fruit that contain added sugar or corn syrup should be limited or avoided because they provide more calories and sugar than fresh varieties.
Healthy Fats
Saturated fats and trans fats, found in fatty red meat, butter, margarine, cream, whole milk, deep-fried foods and numerous processed foods, are associated with weight gain and increased risk for heart disease, obesity and diabetes. Unsaturated fats, however, are important for wellness and can support satiation, food enjoyment and nutrient absorption in people seeking weight loss and a flatter stomach. The Mayo Clinic suggests replacing unhealthy fats with polyunsaturated fats, such as omega-3 and omega-6 fatty acids for best results. Omega-3 fats can be reaped from fatty fish, such as salmon, albacore tuna, sardines and mackerel, and from plant-based sources, such as canola oil, ground flaxseed, walnuts and flaxseed oil. Valuable sources of omega-6 fats include soybean oil, safflower oil, sunflower oil, sunflower seeds and corn oil. Since dietary fats are dense in calories, regular intake of modest-size portions are recommended.
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