Flat Belly Guide


Portrait of an healthy woman eating an appleTo help you reduce swelling, inflammation and the need to undo that top button on your pants, check out today’s “Flat Belly Guide.”

Top 5 Foods To Avoid For A Flat Belly

1. Fried foods. Because fats are harder to breakdown, they overwhelm the stomach and cause oxidative stress. Fried foods tend to linger in the digestive tract.

2. Eating fruit at the end of a meal. Fruits, especially melon, are difficult to digest when they are piled on top of a large meal. When they just sit there they begin to ferment and cause gas and bloating.

3. Dairy foods. Humans are the only mammals that consume milk after weaning – so it shouldn’t be a surprise that for most of us our ability to breakdown milk ended when we weaned. Lactose intolerance is a main culprit behind a muffin top.

4. Red meat. This super dense animal protein doesn’t need to be completely removed from the plate, the plate just needs to be reimagined. Meat should make up ¼ of the plate with vegetables and grains making up the other ¾s.

5. Wheat. By now everyone has heard of a gluten free diet – one thing you might not know is that by cutting out wheat – especially white flour – you reduce inflammation.

Top 5 Foods To Consume For A Flat Belly

1. Cod. A staple cold-water fish from the North Atlantic, cod is bursting with omega 3 essential fatty acids. Omega 3 reduces inflammation in a complicated sequence of events brought on by a group of hormone-like compounds called prostaglandins. They also promote a healthy balance of intestinal bacteria. TIP: Small cold-water fish can be eaten up to 5 times a week.

2. Pineapple. The wonderful thing about pineapple is that it actually boosts the amount of enzymes that are available to aid in breaking down protein. Bromelain, the enzyme that is most dense in the pineapple core, can help reduce indigestion, cutting down on gas and bloating. TIP: Because the core of the pineapple is too tough to chew, it can be chopped up and blended into smoothies.

3. Chia. Chia is very high in fiber and omega 3 making it awesome for digestion. This little wonder seed actually balances blood sugar – this means that you will feel fuller longer and end up eating less on a daily basis. Balanced blood sugar is excellent for fighting insulin resistance, which has been linked to an increase in abdominal fat. TIP: Chia needs to be hydrated before you eat them or they will remove water from the digestive tract actually slowing digestion.

4. Quinoa. Even though quinoa is versatile enough to act as a grain it is actually a seed – this means that it is gluten free, reducing the risk of irritating the intestines. The high amount of fiber in the quinoa seed is also very useful to regulate bowel movements. A quick transit time reduces bloating and keeps the belly nice and flat. TIP: To make fluffy quinoa: for every 1 cup of the seed use 1¾ cups of water.

5. Spinach. High in antioxidants, fiber and anti-inflammatory carotenoids, vitamin E and K. Spinach falls into the category with other dark leafy greens like kale and chard, but is a lot easier on the digestive process. TIP: Spinach is especially easy to digest when it is lightly sautéed in olive oil.

Anti-Bloating Checklist

By consuming foods that are anti-inflammatory, enzyme-rich, high in fiber and omega 3 you will

  • Look and feel thinner
  • Feel less bloated
  • Appear younger
  • Improve your mood
  • Reduce your risk of heart disease and bowel cancer
  • Lessen the chances of getting an auto-immune disorder, like Crohn’s

About Brenda

Brenda loves learning and sharing what she's learning with you. She is a certified keto/carnivore coach with Keto-Adapted (Maria and Craig Emmerich, a certified holistic nutritional consultant (CHNC), and a natural nutrition clinical practitioner (NNCP).