What Foods To Eat For A Flat Stomach

Multiple factors can contribute to abdominal fat, including heredity, age, hormonal changes and lifestyle habits. Since fat in the stomach area increases your risk for heart disease, diabetes, heart disease and certain forms of cancer, according to the Mayo Clinic, a flatter stomach may improve your health as well as your appearance. A reduced-calorie, nutritious diet and regular physical activity are safe, proven means of weight loss. For best results, seek guidance from your doctor.

Complex Carbohydrates

Complex carbohydrates, such as whole grains and starchy vegetables, provide rich amounts of vitamins, minerals and dietary fiber. Contrary to popular belief, low-carbohydrate diets are not the best way to reduce belly fat, according to Jorge Cruise, author of the "Belly Fat Cure: Discover the New Carb Swap System and Lose 4 to 9 Lbs." Instead, Cruise recommends a diet rich in complex, high-fiber carbohydrates and low in refined carbohydrates, such as sugar and enriched flour. Fiber supports digestive regularity and provides satiation, or fullness, between meals. Incorporate a variety of high-fiber, complex carbohydrates into your diet for best results. Examples of healthy grains include whole grain breads, tortillas, cereals, pasta, long-grain brown rice, wild rice, popcorn and steel-cut oatmeal. When purchasing prepared foods, check nutrition labels to ensure that whole grains are listed as main ingredients. Consume starchy vegetables, such as sweet potatoes, winter squash and pumpkin, for similar benefits.

Fruits and Vegetables

Fruits and vegetables provide a broad range of vitamins, minerals and antioxidants--nutrients that help your body fight infections and disease. Fruits and vegetables also provide valuable amounts of dietary fiber and water, which support digestion, satiation and hydration. Ample fruit and vegetable intake can help manage abdominal weight, according to the Mayo Clinic. Fruits and vegetables--particularly non-starchy vegetables--are relatively low in calories, which allows weight loss-seekers to consume more food volume, without fear of weight gain. Aim for a variety of fresh, colorful fruits and vegetables daily for best potential results. Fruits and vegetables particularly high in fiber, yet low in calories include blueberries, raspberries, strawberries, plums, tomatoes, spinach, broccoli, kale, mustard greens, green beans and cauliflower.

Lean Protein

Protein provides amino acids--building blocks of lean tissue; protein is also necessary for tissue repair. Since protein-rich foods digest more slowly than carbohydrates, they can help you feel fuller longer and experience improved energy levels throughout the day. If you wish to flatten your belly, Cruise suggests including protein at every meal and starting each day with a protein-rich breakfast. Since saturated fats are associated with high cholesterol and heart disease, seek lean options most often, such as egg whites, tofu, legumes, low-fat dairy products, skinless chicken and turkey breasts, fish and extra-lean red meat.