29 Best Belly Fat-Fighting Foods to Help Flatten Your Tummy

1. Avocados

Research has shown that soluble fiber can help reduce abdominal fat. Individuals who increased their intake of soluble fiber by 10 grams per day saw a 3.7% decrease in belly fat over a five year period (1). 

One cup of chopped avocado provides 240 calories and 3 grams of soluble fiber. 

2. Healthy Fats 

Saturated fats in butter and high-fat meats have been shown to increase abdominal fat (2). One study found that increasing intake of either coconut oil or olive oil lowered levels of LDL cholesterol and raised levels of HDL cholesterol after four weeks while butter made cholesterol levels worse (3). 

Many people believe that coconut oil can help with weight loss, unfortunately, there is little evidence to support this claim (4). However, both coconut oil and olive oil can still be part of a healthy diet when consumed in moderation. 

3. Fatty Fish

Fatty fish including salmon, tuna, and herring are important sources of many nutrients including omega 3 fatty acids, vitamin D, and iodine. Seafood can also help shrink your waistline. Researchers found that increasing intake of fatty fish combined with a calorie-restricted diet led to higher levels of weight loss compared with calorie restriction alone (5). 

4. Sweet Potato

Orange sweet potatoes are low in fat and an excellent source of vitamin C, potassium and beta carotene. Beta carotene is converted in our bodies to vitamin A which is needed for eye health and a strong immune system. One cup of cooked sweet potato contains 114 calories and 6 grams of dietary fiber.

5. Leafy Greens

Leafy greens are packed full of beneficial nutrients like fiber, vitamin C, folate and vitamin A. Studies have found that eating more low-calorie foods like spinach, kale, and salad greens can help you lose weight by controlling hunger levels and increasing feelings of satiety.

6. Carrots

Raw carrots are a crunchy, nutritious snack that can help reduce body fat in the midsection. A cup of chopped carrots contains just 53 calories and 3.5 grams of dietary fiber. 

7. Greek Yogurt 

Yogurt is a nutrient-dense food that has been shown to help reduce belly fat. Research has found that individuals who consumed a daily serving of yogurt as part of a calorie-restricted diet saw a greater loss of belly fat over a 12 week period compared with calorie restriction alone (6). 

Greek yogurt contains two to three times more protein than traditional yogurt. In addition to helping reduce belly fat, the high protein content of Greek yogurt can help increase feelings of fullness and reduce eating at subsequent meals (7).

8. Banana

Bananas are a portable and delicious low-fat snack. A medium banana contains 105 calories, 3 grams of fiber, 10% of the recommended daily intake (RDI) of potassium, and 25% of the RDI of Vitamin B6.