A toned tummy is usually the result of a healthy lifestyle, which includes a healthy diet and plenty of exercise. There are no magic foods that will make your tummy flat, but if you commit to eating healthy, avoid foods that cause you to bloat and keep your body moving you will have a greater chance at achieving the toned belly you desire.
A Healthy Diet
A healthy diet is key to losing overall body fat and belly fat. A healthy diet consists of fruits, vegetables, whole grains, lean proteins, low fat dairy products or dairy substitutes, and healthy fats from nuts, avocados, olive oil and fish. Some of these foods do cause people to feel bloated and gassy so use your food log to identify foods that work best for your digestive system.
Healthy Fats
Certain foods, when eaten in the right portions, will help to fight abdominal fat. Replace fried foods and foods that contain partially hydrogenated oils, also known as trans fats, with foods high in monounsaturated fats and omega-3 fatty acids. Monounsaturated fats can be found in nuts, seeds, avocados, olive oil and olives. Omega-3 fatty acids are found in fish.
Whole Grains
Processed and refined carbohydrates, such as white bread, cookies, cakes and processed snack foods, are detrimental to a flat belly. These foods can cause an excess production of insulin, the hormone responsible for signaling your body to store fat, especially around the waistline. Better choices are whole grains, such as oats, brown rice, barley, rye, quinoa, buckwheat, amaranth, millet, bulgar, kamut and spelt.
Foods that Cause Bloating
According to Dr. Larry Szarka, M.D., and Dr. Michael Levitt, M.D., 11 percent of the general population reports frequent bloating. Many foods cause gas, but the reaction that people have to these foods varies from person to person. The best way to find out which foods cause gas is to keep a food log and write down the foods that cause you to bloat and feel gassy. This way you can limit these foods or avoid them if they cause you too much distress. Foods that commonly cause gas are beans, broccoli, cabbage, onions and high fiber foods like bran and whole wheat.
Sugar alcohols, like sorbitol, can also cause digestive bloating and gas. Often foods labeled as "sugar-free" or "sugarless" contain sorbitol. Some people also have trouble digesting the sugar in milk, called lactose, which can cause excessive gas. Other foods that cause gas in some people are fatty foods, which take longer to move through your digestive tract and cause gas to build up.
Foods that Help Prevent Bloating
Foods that produce minimal gas in most people and may help prevent bloating are brown rice, bananas, nuts, nut butters like peanut butter, citrus fruits, watermelon, pineapple, cantaloupe, honeydew, blueberries, celery, sweet potatoes and yogurt with active cultures. Herbal tea, such as peppermint or chamomile, can help prevent gas if sipped after meals.
Other ways to combat excess gas in your digestive tract is to slow down when you eat and make sure to chew your food thoroughly. Try to drink most of your liquids between meals, and stick to uncarbonated beverages like water, lemon water, tea and 100% fruit juice.
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