1.Oats
Oats are high insoluble fiber, specifically a fiber called beta-glucan, which absorbs water and slows digestion and glucose, or blood sugar absorption.
“Soluble beta-glucan fiber has been shown to be beneficial for insulin resistance and weight loss, specifically abdominal fat loss because it helps to keep you full and reduces hunger cravings,” Larsen explains. “A bowl of oatmeal in the morning with high fiber fruit and flaxseeds can provide a good dose of soluble fiber and manage your appetite throughout the day.”
2. Barley
Barley is a whole grain with a chewy consistency and nutty flavor. Barley is high in soluble fiber and resistant starch, which is not digested by our body.
“Resistant starch slows digestion which curbs appetite and lowers blood glucose,” says Larsen. “Resistance starch is also a beneficial prebiotic, helping the beneficial bacteria flourish in our gut. A healthy gut is associated with improved satiety and weight loss.”
Larsen recommends swapping out your white rice with wholegrain barley as a dinner side to boost your fiber intake and help with belly fat loss.
3. Apples
Apples are one of the highest-fiber fruits, packing 4.5 grams of fiber (17% of the daily value) in one medium apple.
“The fibers in an apple are called pectin, which breaks down in your gut and slow digestion, helping you feel full longer after eating,” Larsen explains. “An apple a day can keep the belly fat away! Although apples contain sugar, you don’t need to be worried about this increasing blood sugar because of the high fiber content which slows blood sugar absorption.”
4. Flaxseed
Flaxseeds are a rich source of omega-3 fatty acids, fiber, and the antioxidant lignan.
Diets rich in lignans can help to reduce inflammation and fight against metabolic syndrome, which is a group of conditions that can increase the risk for chronic diseases such as high cholesterol, high blood glucose, and large waist circumference,” Larsen states. According to one study, men who consumed flaxseed daily at breakfast lost significantly more weight than those who did not eat the flaxseed.
To incorporate more flaxseeds in your diet, Larsen suggests adding them to a smoothie or sprinkled on cereal, avocado toast, or yogurt parfait.
5. Capsaicin
This can be found in cayenne pepper, chili peppers, chili powder, curry powder, paprika, and red pepper flakes.
“Capsaicin has not only been found to suppress inflammation caused by obesity, but it has the potential to decrease food intake, burn fatter, lower body fat stores, increase metabolism, and reduce appetite,” says Melina B. Jampolis, MD, internist, board-certified physician nutrition specialist and author of Spice Up, Slim Down: A Guide To Using Herbs and Spices To Live A Longer, Healthier, and More Vibrant Life. “Chili peppers and cayenne, in particular, can help us burn more calories by about 5 percent.”
6. Cardamom
Nicknamed the “Queen of Spices” (black pepper is the “King”) because it was a favorite of the elite, and because its flavor is almost feminine compared to other spices – floral, lemony, with a hint of mint, Dr. Jampolis explains. That might be why it was once considered an aphrodisiac.
The health advantages of cardamom ran the gamut.
“People used it to remedy inflamed eyelids, tooth and gum infections, lung congestion, and more. The benefits we see today are broad, too, but relevant because Americans eat so poorly. In essence, cardamom may help counter the effects of our bad diets, especially when we tend to eat too many carbohydrates,” says Dr. Jampolis.
One study showed that subjects who ate cardamom gained less extra weight (and, importantly, less belly fat) and avoided increases in their blood sugar, cholesterol and inflammation levels. Cardamom also helps relax the gut to help improve digestion and may improve heart health by lowering blood pressure and preventing blood clots according to animal and test-tube studies.
7. Raspberries
“These fruits are full of fiber, vitamins and nutrients that help you stay fuller and eat less throughout your day,” says Courtney D’Angelo, RD and author at Fit Healthy Momma. “The vitamin C is an added bonus that’s great for your immune system.”
8. Avocados
You may be shocked avocados are on the list since this fruit is high in fat. But it’s a good kind of fat and will actually support your efforts to trim your waistline.
“This super healthy fruit that has monounsaturated fats that help with fat and weight loss,” D’Angelo explains.
They’re also high in soluble fiber, which helps reduce belly fat by suppressing appetite. “Basically, soluble fiber will help you stay fuller longer and you’ll have less of that ‘hungry’ feeling,” D’Angelo adds.
9. Nuts
According to research, eating an ounce of nuts or so every day actually helps regulate appetite, which helps reduce excess calories, which could make weight control easier and flatten your belly, D’Angelo explains.
In addition, only two-thirds of the calories in walnuts, pistachios, and almonds are actually available to the body.
10. Broccoli
If you’re looking to burn belly fat, stock up on this nutritious green veggie!
“I cannot recommend this enough as this vegetable improves insulin sensitivity which helps with weight loss and reduces the risk of type2 diabetes,” says D’Angelo.
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