Who doesn’t want to have a lean flat stomach? However, abdominal fat is the most difficult to deal with. Sometimes the perfect working out routine and a healthy diet do not guarantee you visible results on the mirror.
You sweat in the gym and have already excluded foods that contribute to belly fat, but stubborn stomach fat is still there. If this sounds familiar to you, there’s good news: the problem might be in the foods that you eat.
If you wonder “why is my belly so big still,” find out the foods that have an adverse effect on your weight loss progress by increasing bloating, slowing down digestion, and causing gut bacteria overgrowth.
In this article, discover how to achieve the flat belly of your dreams by just not eating certain products; your jeans should fit more comfortably within just a few days.
How To Get a Flatter Belly
Let’s assume you have already excluded foods that are worst for belly fat :
- carb-dense foods,
- unhealthy trans, and saturated fats,
- fried and processed fast-food,
- sweets and sugar,
- white and wheat flours,
- salty snacks, and
Experts agree: all these foods promote inflammation and weight gain. However, many dietary plans appreciate some healthy foods that heavily contribute to belly fat, bloating, and a bigger tummy size.
Foods You Should Never Eat If You Want A Flat Stomach
The main component of those foods is FODMAPs (Fermentable Oligo-Di-Monosaccharides and Polyols) that worsen your gut function and grow your belly.
According to a scientific study in the Journal of Practical Gastroenterology limiting FODMAPS (carbohydrates) consumption is a good starting point to reduce abdominal bloating, pain, gas, and therefore, flatten the belly.
Five FODMAPs (carbohydrates in foods)
If you consume soft drinks sweetened with artificial sugars and high-fructose corn syrup, it can result in increased visceral fat. Diet soda and most store-bought fruit juices have the same effect.
Do yourself a favor, stay hydrated drinking detox fruit-infused waters, fresh juices, and smoothies instead. Make sure you know the ingredients and those do not add up to bloating and belly fat.
Dairies like regular milk, yogurt with live and active cultures, and dairy-based desserts contain lactose that breaks down by an enzyme called lactase in the small intestine.
With age, our bodies produce less lactase, thus making it harder for us to digest dairy foods. So lactose starts to cause discomfort and bloating even if it didn’t before.
INULIN & FRUCTANS
Consuming fiber is one of the most popular dietary advises you receive once you decide to lose weight. However, fiber is a carbohydrate that our body can’t break down; it moves unchanged through the digestive system.
It means our body cannot absorb certain kinds of fiber that are high in FODMAPs. Consequently, these foods worsen digestive symptoms, cause flatulence, and make your belly bigger.
Inulin is found in fruits (apples, mango), vegetables (artichokes, onions, garlic), and whole grains (barley, wheat). It is a well-known fact that a fiber-rich diet is beneficial for our health. However, to get a flat belly, it’s smart to avoid them in your diet.
Our bodies also lack the enzyme to break down a FODMAP Galactan found in beans, lentils, legumes (black beans, kidney beans, soybeans), some nuts (cashews, pistachios).
So FODMAPs found in these foods could not be absorbed and digested well when consumed in excess. As bacteria digest them, our gut produces gas that causes discomfort and contributes to more severe symptoms.
Polyols (sugar alcohols) are used as ingredients that replace sugar in sugar-free foods, beverages, and sweeteners including erythritol, sorbitol, mannitol, xylitol, maltitol among others.
Polyols are a group of low-digestible carbohydrates, not carbs or sweet sugars with lower caloric value – that makes them suitable for desserts in such popular dieting plans like Prevention Flat Belly Diet and Keto Diet.
However, polyols are incompletely digested and absorbed in the gut. When bacteria dissolve polyols, they generate gases, that leave the belly in flatulence.
Also, you can find polyols in a range of fruits and berries such as apples, avocados, blackberries, apricots, cherries, lychees, pears, nectarines, peaches, prunes, plums, mango, some vegetables including cauliflower, and mushrooms.
Taking into consideration the gastrointestinal effects of polyols, better reduce the amount of polyol-containing foods eaten on a single occasion.
Low-FODMAPs Diet Health Risks To Consider
Eliminating foods with high FODMAPs is an effective method when you want to get rid of bloating and flatten belly quick.
However, nutritional diversity is a supreme priority to a healthy diet. When creating a nutritional plan that eliminates FODMAPs use a good food checklist to minimize GI distress and have balanced food variety.
The strict FODMAP elimination should not be a long-term diet. Within several weeks reintroduce high FODMAP products one at a time. Identify what foods cause your GI symptoms and avoid only them.
Incorporate foods with adequate fiber and prebiotic contents that you avoided during the elimination phase. It will help normalize gut bacteria and digestion.
Design your plan without triggering bloating. It will support your efforts to slim belly on long-term.
It might happen you aren’t sensitive to any FODMAP or experience the effects of FODMAPs after eating only certain products.
A low FODMAP diet reduces bloating and gas when you limit foods high in fructose, lactose, fructans, galactans, and polyols.
Consume foods containing carbohydrates in moderate amounts and limit your intake of high FODMAP foods before important events. Keep in mind, some mild bloating or gas are “normal” and may occur after eating a big meal.