10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks

Home>
Nutrition & Diet>
10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks  >
Nutrition & Diet
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

        10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks  
    Adding these fiber-packed foods to your diet can shrink your waistline and reduce bloat.
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
 See Full Bio 

        Shutterstock
    
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
 See Full Bio 
Nutrition & Diet
Related Stories
AI Powered

        5 Foods to Melt Your Belly Fat Away
    

        5 Foods That Reduce Abdominal Fat
    
A flatter belly doesn’t require complicated diets or intense workout routines. The secret to achieving this goal might be as simple as adding more high-fiber foods to your meals. Fiber plays a crucial role in digestion, helps regulate blood sugar, and keeps you feeling fuller for longer. It’s also a powerful ally in reducing belly fat and bloating, as it supports healthy gut bacteria and promotes regularity. By incorporating these 10 fiber-rich foods into your daily diet, you can start to see visible results in just two weeks. From versatile grains to delicious fruits and vegetables, these options are easy to prepare, satisfying, and packed with nutrients to help you feel lighter, healthier, and more energized. Here’s how these foods work and why they belong on your plate.
1. Oatmeal
Shutterstock
Oatmeal is a fiber-rich breakfast staple that sets the tone for a healthy day. Packed with soluble fiber, oatmeal helps reduce cholesterol levels, regulate blood sugar, and prevent fat storage. Its high fiber content also keeps you full longer, reducing the likelihood of snacking before lunch. For added benefits, top your oatmeal with fresh berries or a sprinkle of chia seeds, both of which boost fiber and antioxidants. Quick to prepare and endlessly customizable, oatmeal is a versatile choice for anyone looking to flatten their belly. Choose steel-cut or rolled oats for the most nutritional value, and skip sugary instant options to maximize the benefits.
2. Chia Seeds
Shutterstock
Chia seeds are small but powerful, delivering a remarkable 10 grams of fiber per ounce. When soaked, they form a gel-like consistency that aids digestion and promotes feelings of fullness. Their high fiber content also helps stabilize blood sugar levels, reducing cravings and supporting weight loss. Add chia seeds to yogurt, smoothies, or overnight oats for an easy fiber boost. They’re also a great thickener for puddings or baked goods. Rich in omega-3 fatty acids, chia seeds provide additional health benefits, including reducing inflammation. With their mild flavor and impressive nutritional profile, chia seeds are an easy way to upgrade your meals.
3. Avocados
Shutterstock
Avocados are a fiber and nutrient powerhouse, with around 10 grams of fiber per fruit. They’re also packed with heart-healthy monounsaturated fats that keep you satiated and energized. The fiber in avocados supports healthy digestion and helps reduce bloating, making them a perfect addition to your weight-loss plan. Slice them onto toast, add them to salads, or blend them into smoothies to enjoy their creamy texture and mild flavor. Avocados also contain potassium, which helps regulate sodium levels and prevent water retention. Versatile and satisfying, this superfood is a must-have for a flatter belly and overall health.
4. Lentils
Shutterstock
Lentils are a high-fiber, protein-packed legume that can transform any meal. One cup of cooked lentils delivers over 15 grams of fiber, making them a standout choice for improving digestion and reducing belly bloat. Their complex carbohydrates provide steady energy, while their fiber keeps you feeling full longer. Lentils are incredibly versatile—use them in soups, stews, salads, or as a meat substitute in dishes like burgers or tacos. They’re also rich in iron and folate, which support overall health. Affordable and easy to cook, lentils are an excellent staple for anyone looking to flatten their belly naturally.
5. Berries
Shutterstock
Berries like raspberries, blackberries, and blueberries are fiber-rich fruits that are as delicious as they are nutritious. A cup of raspberries, for instance, contains about 8 grams of fiber, supporting digestion and promoting satiety. Their high antioxidant content also helps fight inflammation, which can contribute to belly fat. Add berries to oatmeal, yogurt, or salads for a sweet and satisfying treat. They’re also an excellent snack on their own. Low in calories but high in nutrients, berries make it easy to enjoy a flavorful and fiber-packed diet that supports your weight-loss goals.
6. Broccoli
Shutterstock
Broccoli is a fiber-filled vegetable that’s also rich in vitamins and antioxidants. Just one cup provides about 5 grams of fiber, along with essential nutrients like vitamin C and potassium. Its fiber content supports a healthy digestive system, reducing bloating and promoting regularity. Broccoli can be steamed, roasted, or added to stir-fries, soups, and salads. Its versatility makes it an easy addition to any meal. Plus, its low-calorie count and high nutrient density make it a perfect food for weight loss. Incorporating broccoli into your diet regularly is a simple way to work toward a flatter belly.
RELATED:I Lost 25 Pounds by Swapping Out These 6 Sugary Foods
7. Quinoa
Shutterstock
Quinoa is a high-fiber, gluten-free grain that’s ideal for those looking to lose weight. A cup of cooked quinoa contains around 5 grams of fiber, along with complete protein and essential amino acids. Its unique combination of nutrients helps regulate blood sugar and keep you full. Use quinoa as a base for salads, in place of rice, or as an addition to soups. It pairs well with vegetables and lean proteins, making it an excellent component of balanced meals. Quinoa’s versatility and nutritional profile make it a great choice for supporting a flatter belly.
8. Sweet Potatoes
Shutterstock
Sweet potatoes are not only delicious but also packed with fiber and essential nutrients. One medium sweet potato provides about 4 grams of fiber, promoting healthy digestion and reducing bloating. Their natural sweetness satisfies sugar cravings, making them an excellent alternative to processed snacks. Bake them, mash them, or cut them into wedges for a healthy side dish. Sweet potatoes are also rich in vitamins A and C, which support your immune system. Their combination of fiber, nutrients, and natural sweetness makes them a valuable addition to a belly-flattening diet.
9. Almonds
Shutterstock
Almonds are a high-fiber, protein-rich snack that’s perfect for weight loss. Just one ounce provides about 3.5 grams of fiber, along with healthy fats that keep you feeling full. Almonds are an excellent alternative to sugary snacks, helping you avoid energy crashes. Enjoy them on their own, add them to salads, or sprinkle them over yogurt for a crunchy, satisfying boost. Rich in magnesium and vitamin E, almonds also provide additional health benefits, including supporting heart health. Their convenience and versatility make them a go-to option for healthy snacking.
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
10. Beans
Shutterstock
Beans, including black beans, kidney beans, and chickpeas, are fiber powerhouses. A single cup of cooked beans contains around 15 grams of fiber, making them one of the best foods for improving digestion and reducing belly fat. Beans are also rich in protein, which helps build lean muscle and burn fat. Use them in soups, stews, salads, or as a base for dips like hummus. Their affordability and versatility make them an easy addition to any meal plan. With their high fiber content and ability to curb hunger, beans are a must-have for anyone looking to flatten their belly. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
proteinsproteinhealthy eatingweight loss

        
        The Latest
        
    

        7 Tricks to Summer Body Success!
    
Leah Suzanne
Mar 31, 2025

        10 Best High-Protein Foods for Women Over 40
    
Christopher Roback
Apr 02, 2025

        Mom Lost 135 Pounds and Kept It Off With These 7 Meals
    
Christopher Roback
Apr 02, 2025

        She Walked in a Weighted Vest For 30 Days
    
Christopher Roback
Apr 02, 2025

        
        More For You
        
    
Nutrition & Diet
        10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks  
    

        Shutterstock
    
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
A flatter belly doesn’t require complicated diets or intense workout routines. The secret to achieving this goal might be as simple as adding more high-fiber foods to your meals. Fiber plays a crucial role in digestion, helps regulate blood sugar, and keeps you feeling fuller for longer. It’s also a powerful ally in reducing belly fat and bloating, as it supports healthy gut bacteria and promotes regularity. By incorporating these 10 fiber-rich foods into your daily diet, you can start to see visible results in just two weeks. From versatile grains to delicious fruits and vegetables, these options are easy to prepare, satisfying, and packed with nutrients to help you feel lighter, healthier, and more energized. Here’s how these foods work and why they belong on your plate.
1. Oatmeal
Shutterstock
Oatmeal is a fiber-rich breakfast staple that sets the tone for a healthy day. Packed with soluble fiber, oatmeal helps reduce cholesterol levels, regulate blood sugar, and prevent fat storage. Its high fiber content also keeps you full longer, reducing the likelihood of snacking before lunch. For added benefits, top your oatmeal with fresh berries or a sprinkle of chia seeds, both of which boost fiber and antioxidants. Quick to prepare and endlessly customizable, oatmeal is a versatile choice for anyone looking to flatten their belly. Choose steel-cut or rolled oats for the most nutritional value, and skip sugary instant options to maximize the benefits.
2. Chia Seeds
Shutterstock
Chia seeds are small but powerful, delivering a remarkable 10 grams of fiber per ounce. When soaked, they form a gel-like consistency that aids digestion and promotes feelings of fullness. Their high fiber content also helps stabilize blood sugar levels, reducing cravings and supporting weight loss. Add chia seeds to yogurt, smoothies, or overnight oats for an easy fiber boost. They’re also a great thickener for puddings or baked goods. Rich in omega-3 fatty acids, chia seeds provide additional health benefits, including reducing inflammation. With their mild flavor and impressive nutritional profile, chia seeds are an easy way to upgrade your meals.
3. Avocados
Shutterstock
Avocados are a fiber and nutrient powerhouse, with around 10 grams of fiber per fruit. They’re also packed with heart-healthy monounsaturated fats that keep you satiated and energized. The fiber in avocados supports healthy digestion and helps reduce bloating, making them a perfect addition to your weight-loss plan. Slice them onto toast, add them to salads, or blend them into smoothies to enjoy their creamy texture and mild flavor. Avocados also contain potassium, which helps regulate sodium levels and prevent water retention. Versatile and satisfying, this superfood is a must-have for a flatter belly and overall health.
4. Lentils
Shutterstock
Lentils are a high-fiber, protein-packed legume that can transform any meal. One cup of cooked lentils delivers over 15 grams of fiber, making them a standout choice for improving digestion and reducing belly bloat. Their complex carbohydrates provide steady energy, while their fiber keeps you feeling full longer. Lentils are incredibly versatile—use them in soups, stews, salads, or as a meat substitute in dishes like burgers or tacos. They’re also rich in iron and folate, which support overall health. Affordable and easy to cook, lentils are an excellent staple for anyone looking to flatten their belly naturally.
5. Berries
Shutterstock
Berries like raspberries, blackberries, and blueberries are fiber-rich fruits that are as delicious as they are nutritious. A cup of raspberries, for instance, contains about 8 grams of fiber, supporting digestion and promoting satiety. Their high antioxidant content also helps fight inflammation, which can contribute to belly fat. Add berries to oatmeal, yogurt, or salads for a sweet and satisfying treat. They’re also an excellent snack on their own. Low in calories but high in nutrients, berries make it easy to enjoy a flavorful and fiber-packed diet that supports your weight-loss goals.
6. Broccoli
Shutterstock
Broccoli is a fiber-filled vegetable that’s also rich in vitamins and antioxidants. Just one cup provides about 5 grams of fiber, along with essential nutrients like vitamin C and potassium. Its fiber content supports a healthy digestive system, reducing bloating and promoting regularity. Broccoli can be steamed, roasted, or added to stir-fries, soups, and salads. Its versatility makes it an easy addition to any meal. Plus, its low-calorie count and high nutrient density make it a perfect food for weight loss. Incorporating broccoli into your diet regularly is a simple way to work toward a flatter belly.
RELATED:I Lost 25 Pounds by Swapping Out These 6 Sugary Foods
7. Quinoa
Shutterstock
Quinoa is a high-fiber, gluten-free grain that’s ideal for those looking to lose weight. A cup of cooked quinoa contains around 5 grams of fiber, along with complete protein and essential amino acids. Its unique combination of nutrients helps regulate blood sugar and keep you full. Use quinoa as a base for salads, in place of rice, or as an addition to soups. It pairs well with vegetables and lean proteins, making it an excellent component of balanced meals. Quinoa’s versatility and nutritional profile make it a great choice for supporting a flatter belly.
8. Sweet Potatoes
Shutterstock
Sweet potatoes are not only delicious but also packed with fiber and essential nutrients. One medium sweet potato provides about 4 grams of fiber, promoting healthy digestion and reducing bloating. Their natural sweetness satisfies sugar cravings, making them an excellent alternative to processed snacks. Bake them, mash them, or cut them into wedges for a healthy side dish. Sweet potatoes are also rich in vitamins A and C, which support your immune system. Their combination of fiber, nutrients, and natural sweetness makes them a valuable addition to a belly-flattening diet.
9. Almonds
Shutterstock
Almonds are a high-fiber, protein-rich snack that’s perfect for weight loss. Just one ounce provides about 3.5 grams of fiber, along with healthy fats that keep you feeling full. Almonds are an excellent alternative to sugary snacks, helping you avoid energy crashes. Enjoy them on their own, add them to salads, or sprinkle them over yogurt for a crunchy, satisfying boost. Rich in magnesium and vitamin E, almonds also provide additional health benefits, including supporting heart health. Their convenience and versatility make them a go-to option for healthy snacking.
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
10. Beans
Shutterstock
Beans, including black beans, kidney beans, and chickpeas, are fiber powerhouses. A single cup of cooked beans contains around 15 grams of fiber, making them one of the best foods for improving digestion and reducing belly fat. Beans are also rich in protein, which helps build lean muscle and burn fat. Use them in soups, stews, salads, or as a base for dips like hummus. Their affordability and versatility make them an easy addition to any meal plan. With their high fiber content and ability to curb hunger, beans are a must-have for anyone looking to flatten their belly. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
        Most Popular
        
    

        I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits
    
Ferozan Mast
Aug 12, 2024

        Petra Genco in 2-Piece Workout Gear Reveals 7 Things She Did to Lose 30 Pounds in Her 50s
    
Leah Groth
Oct 04, 2024

        How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49
    
Leah Suzanne
Mar 30, 2025

        Leslie Bibb Reveals Her Diet and Fitness Secrets
    
Leah Suzanne
Mar 31, 2025

        I Got My Best Body After 50 and Here’s How You Can, Too
    
Liz Hilliard
Jun 03, 2024

        I Walked With a Weighted Vest for 30 Days for Weight Loss and Here Are 7 Things I Learned
    
Leah Groth
Aug 05, 2024
Don’t Miss Out
Body Network is devoted to you getting the fittest, healthiest body on the planet. Featuring nutrition and fitness experts and influencers, and real-life success stories, it's for anyone who wants to look and feel their best.
Nutrition & Diet
        Eat Your Way to a Flat Stomach With These 2 Foods, According to Weight Loss Expert
    
jennaaaamariee/Instagram
By Leah GrothApr 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose weight by eating yummy food? Fitness influencer and online coach Jenna Rizzo (@jennaaaamariee) has been helping women get in shape the natural way – via diet and exercise, for six years. In a recent TikTok video she claims that you can lose weight fast by adding two foods to your diet. “These are two foods you're not eating, but you absolutely should be if you want a flat stomach,” she says at the start of the clip. She explained that she recently got a text from one of her clients who lost five pounds in two weeks simply by adding them to her diet. The Body Network also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the foods. 
Food One: Fermented Foodjennaaaamariee/TikTok
“The first thing you want to make sure you're eating a lot of is any type of fermented foods,” says Jen. “These are foods like yogurt, sauerkraut, kimchi, kombucha.”
They Are Loaded with Nutrients and Probioticsjennaaaamariee/TikTok
Why are fermented foods good for you? “These foods are going to be loaded with nutrients and a good bacteria called probiotics, and these foods are going to help way more with reducing bloating than any type of greens drink ever will,” she claims. Collingwood is a big fan of probiotics, as they “are excellent for gut health which can potentially help with weight loss, immune system, and overall wellness,” she says. “Fermented foods are a natural way to get probiotics into the gut and aiming for daily consumption is an excellent goal.”
RELATED:I Lost 7 Pounds in 2 Weeks With This Simple Plan
Food Two: Proteinjennaaaamariee/TikTok
The second thing is to “add protein to every single meal and snack you eat throughout the day,” Jen says. “I don't care who you are, you're probably not eating enough protein.”
Protein Keeps You Satiated and Helps Burn Fatjennaaaamariee/Instagram
“Not only is protein going to help you feel full for longer periods of time, it's going to naturally increase your body's ability to burn fat,” Jen explains. 
It Promotes Muscle Tonejennaaaamariee/Instagram
“It also creates a nice muscle tone so when you do lose weight, you don't end up looking skinny fat,” she continues. 
RELATED:5 Reasons Your Body May be at Risk for Heart Disease
Aim for 30 Grams of Protein Per Meal and 15 Per Snackjennaaaamariee/TikTok
“You want to aim for about 30 grams of protein per meal and 15 grams of protein per snack,” she says. “Protein is necessary for all of us, and it is especially good when trying to lose weight,” agrees Collingwood. “Protein helps to keep you satiated for longer periods of time as well as having a higher thermic effect of food meaning it burns more calories to digest it than fat or carbs.” She recommends aiming for 30 grams per meal “and depending on body weight and activity level, getting a bit more in snacks is also beneficial.”
💪🔥Body Booster: If you want to lose weight, try adding fermented food to your diet and amping up your protein intake. 
@jennaaaamarieeStart eating the first one & watch your bloating disappear.
Nutrition & Diet
        15 Tips on How to Use Fiber for Weight Loss
    

        Shutterstock
    
By Leah GrothJun 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
When trying to lose weight, lots of people focus on amping up their protein intake. However, increasing the amount of fiber you eat can also be a game-changer. Obviously, you can take a fiber supplement. However, there are lots of other ways to get more nutrients into your diet. Here are 15 tips on how to use fiber for weight loss, according to research and health experts.
Aim for 30 Grams of Fiber
Shutterstock
A study published in Annals of Internal Medicine found that eating 30 grams of fiber each day can help you lose weight, lower blood pressure, and improve the body's response to insulin just as effectively as the more complex American Heart Association's (AHA) diet.
Fiber Takes Longer to Digest
Shutterstock
How does fiber help with weight loss? For one, “this nutrient can help people feel fuller longer because it takes longer to digest,” says Dominique R. Williams, MD, MPH, medical director and obesity specialist at Abbott.
Consciously Incorporate Fiber Into Every Dish
Shutterstock
Williams recommends incorporating high-fiber fruits, vegetables, whole grains, and beans into meals. “An easy way to do this is to ‘upgrade’ every dish,” she says.
Swap Whole Grain Pasta for White Pasta
Shutterstock
No, you don’t have to sacrifice your love of pasta to lose weight. “Use whole-grain pasta instead of white,” suggests Williams. Alternatively, you can try a chickpea pasta like Banza, which is high in protein and fiber.
Eat Veggies with Dip
Shutterstock
Looking for a snack that adds some fiber to your diet? “Use veggies with dip instead of chips,” she says.
Add Fruit
Shutterstock
Fruit is a great source of fiber and can sweeten up any meal, says Williams. “Top whole grain toast or whole grain cereal with fruit,” she recommends.
Pair Fiber with Protein
Shutterstock/Shift Drive
Williams stresses that people on weight loss journeys should also prioritize protein intake. Here’s why: “As people lose weight, they also lose muscle. Increasing protein not only helps to preserve muscle during weight loss but also helps to control appetite and body weight,” she says.
Nutrition Shake
Shutterstock
Williams recommends Incorporating a nutrition shake like Abbott’s Protality. “It has 4 grams of fiber and 30 grams of high-quality protein can help increase protein and fiber intake as one looks to balance their diet,” she says.
Chia Seeds
Shutterstock
Chia seeds are also high fiber and packed with omega 3, says Amy Lee, MD, Chief Medical Advisor at Lindora. “Its ability to expand with liquids can help with keeping one full and satisfied,” she says. They are also great for throwing in a smoothie or sprinkling on yogurt or a smoothie bowl.
Psyllium Husk
Shutterstock
Psyllium husk is a great source of fiber. A study published in the Sept. 15, 2018, American Journal of Clinical Nutrition, found that psyllium husk also helps lower LDL cholesterol levels as well as two other lipid markers for heart disease.
Swap Your Cereal for High Fiber Cereal
Shutterstock
If you eat cereal in the morning, make sure to pay attention to the fiber content. One-half cup of Fiber One cereal boasts 14 grams of fiber, while All Bran offers 10 for the same serving.
RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 
Swap White Rice for Barley or Brown Rice
Shutterstock
When choosing between rice, remember that brown has more fiber. White rice only has 0.6 grams of fiber per one-cup serving. One cup of cooked barley has 9 grams of fiber, while the same serving of brown rice offers 4.
Swap White Bread for Wheat
Shutterstock
When choosing bread, always opt for whole grains. One slice of white bread offers about 0.8 grams of fiber. The same slice of whole wheat bread boasts around 3.
Add Beans to Your Salad or As a Side
Shutterstock
If you are making a salad or looking for a side, throw in some beans. One-half cup of kidney or lima beans offers 6 grams of fiber, while baked beans have 5.
RELATED: 10 Ways to Lose Your Arm Flab in 4 Weeks
Leave the Skin On Your Fruit
Shutterstock
Whether you are eating an apple or a pear, leave the skin on. You might not know this, but about half the fiber in either fruit is courtesy of the skin.
💪🔥Body Booster: To maintain muscle while losing weight and manage your appetite, eat more protein-rich foods like lean meats, fish, eggs, legumes, and low-fat dairy products.
Nutrition & Diet
        10 Power-Packed High-Fiber Snacks Nutritionist Swear By
    

        Shutterstock
    
By Yaa Boakye, rdn, ldn, cptSep 21, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
As someone who lives and breathes nutrition, I want to shine a spotlight on an unsung hero of your diet: fiber. Trust me, it's a total game-changer for your body!
Get ready to discover ten delicious, fiber-packed snacks that'll not only make your tummy happy but could also help you shed those extra pounds. These easy additions to your daily routine might just revolutionize how you feel. Ready to give your body some fiber love? Let's dive in!
Why Fiber Is Your Body's Best Friend
Shutterstock
Fiber is like a superhero for your body. It:
Keeps your tummy happy
Helps you feel full longer
Supports healthy weight
Keeps your blood sugar steady
There are two types of fiber:Soluble fiber: Found in oats, beans, and fruits. It's great for your heart and blood sugar.
Insoluble fiber: Found in whole grains, nuts, and veggies. It keeps things moving in your digestive system.
Why Should You Care?Eating enough fiber can lower your risk of some scary health problems like heart disease, type 2 diabetes, and even some cancers. That's pretty awesome, right?
How Much Fiber Do You Need?Women: Aim for 25 grams a day
Men: Shoot for 38 grams a day
Over 50? You can dial it back a bit: 21 grams for women, 30 for men
Here's the kicker: most people only eat about 15 grams a day. We can do better!
Let's Get That Fiber!I'm a huge fan of getting your fiber from whole foods. It's easier than you might think! Stay tuned for some quick, tasty, and fiber-packed snack ideas that'll make your body thank you.
Remember, small changes can make a big difference. Let's start boosting that fiber intake together!
Apple Slices with Almond Butter
Shutterstock
Fiber Content: ~4.5g per medium apple
Why It Works: Apples are rich in both soluble and insoluble fiber, making them a great choice for improving digestion and promoting satiety. Pairing them with almond butter adds healthy fats and protein, making this a balanced snack.
Customize it: Sprinkle cinnamon for extra flavor or swap almond butter for peanut butter if preferred.
Chia Seed Pudding
Shutterstock
Fiber Content: ~10g per 2 tbsp chia seeds
Why It Works: Chia seeds are a powerhouse of fiber and omega-3 fatty acids. When mixed with liquid (like almond milk or yogurt), chia seeds expand to create a pudding-like texture that’s both filling and nutritious.
Customize it: Add fresh berries or a drizzle of honey for natural sweetness, or incorporate some nuts for a crunchier texture.
RELATED:5 Reasons Walking Might Beat Running After 50 (and 3 Reasons It Might Not)
Hummus with Carrot and Cucumber Slices
Shutterstock
Fiber Content: ~6g per 2 tbsp hummus and 1 cup of veggies
Why It Works: Hummus, made from fiber-rich chickpeas, provides a combination of fiber, healthy fats, and protein. Pairing it with crunchy, fiber-filled vegetables like carrots and cucumbers makes for a satisfying and nutrient-dense snack.
Customize it: Add bell peppers, celery, or cherry tomatoes for more variety and fiber.
Avocado Toast on Whole Grain Bread
Shutterstock
Fiber Content: ~10g per serving (1 slice whole grain bread + ½ avocado)
Why It Works: Avocados are loaded with heart-healthy monounsaturated fats and fiber, while whole grain bread offers an extra dose of fiber to help keep you full longer.
Customize it: Add toppings like tomato slices, microgreens, or a sprinkle of chia seeds for even more fiber and nutrients.
Greek Yogurt with Flax Seeds and Berries
Shutterstock
Fiber Content: ~8g per serving (1 cup Greek yogurt, 1 tbsp flax seeds, ½ cup mixed berries)
Why It Works: Flax seeds are packed with fiber and omega-3 fatty acids, and when combined with fiber-rich berries like raspberries and blackberries, this snack becomes a powerful digestive health booster. Greek yogurt adds protein and creaminess to make the snack well-rounded.
Customize it: Swap flax seeds with chia seeds or add a spoonful of almond butter for a richer flavor.
Popcorn (Air-Popped)
Shutterstock
Fiber Content: ~4g per 3 cups (air-popped)
Why It Works: Popcorn is a whole grain that’s low in calories but high in fiber, making it a great snack for when you’re craving something crunchy. Air-popping the kernels keeps the calorie count low while maintaining all the benefits of the fiber.
Customize it: Sprinkle with nutritional yeast or a pinch of sea salt for flavor. Avoid adding butter or oil to keep it light and healthy.
RELATED:Stop Making These 10 Smoothie Mistakes That Cause Weight Gain
Roasted Chickpeas
Shutterstock
Fiber Content: ~6g per ½ cup
Why It Works: Chickpeas are rich in both protein and fiber, making them a satisfying snack that will keep you full for hours. Roasting them gives them a crunchy texture that makes for a great alternative to chips.
Customize it: Season with spices like paprika, cumin, or garlic powder for a flavorful twist. You can also use different legumes like lentils or black beans.
Oatmeal Energy Bites
Shutterstock
Fiber Content: ~4g per serving (2 bites)
Why It Works: These no-bake energy bites made with oats, flaxseeds, and almond butter are not only delicious but also loaded with fiber, healthy fats, and protein. They’re a great on-the-go snack that satisfies hunger and keeps you energized.
Customize it: Add dark chocolate chips, shredded coconut, or dried cranberries to mix up the flavors and textures.
Pear Slices or Pineapple Slices with Cottage Cheese
Shutterstock
Fiber Content: ~5.5g per medium pear
Why It Works: Pears are an excellent source of fiber, particularly soluble fiber, which is beneficial for digestive health. Pairing pear slices with cottage cheese creates a balanced snack that combines fiber with protein and healthy fats.
Customize it: Add a drizzle of honey or sprinkle with cinnamon for extra sweetness, or swap cottage cheese with Greek yogurt for a different texture.
Edamame
Shutterstock
Fiber Content: ~5g per ½ cup (shelled)
Why It Works: Edamame is not only rich in fiber but also packed with plant-based protein. It’s a great snack for those looking to add more fiber and protein to their diet while keeping calories low.
Customize it: Sprinkle with sea salt or a dash of soy sauce for flavor. You can also toss the edamame with sesame seeds for added crunch and nutrients.
RELATED:These 6 Cheat Codes Made My 40-Pound Weight Loss Simple
Bonus Tips for Adding More Fiber
Shutterstock
If you’re looking to incorporate even more fiber into your diet, here are some simple ways to elevate the fiber content of your meals:
Add Seeds: Sprinkle chia seeds, flaxseeds, or hemp seeds onto your yogurt, smoothies, or salads for an extra fiber boost.
Go Whole Grain: Choose whole grain options whenever possible, such as whole wheat bread, crackers, or tortillas.
Increase Vegetable Intake: Use raw veggies as a base for your snacks or add them to wraps, dips, or smoothies to naturally boost fiber intake.
Use Legumes: Incorporate legumes like chickpeas, lentils, or black beans into dips, soups, and salads for a high-fiber, protein-rich addition.
Final Words on Fiber
Shutterstock
By making informed dietary choices and gradually increasing fiber intake, individuals can improve their overall health and well-being. However, it’s always important to consult with a doctor or dietitian before making significant changes to your diet. Also, you should gradually increase fiber, primarily to prevent gastrointestinal discomfort and to allow the digestive system to adjust to the increased fiber load. Sudden increases in dietary fiber can lead to symptoms such as bloating, gas, and abdominal cramps, as the gut microbiota may need time to adapt to the changes in fiber consumption. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        20 Foods That Strip Belly Flab
    

        Melissa Pfeister
    
By Melissa Pfeister, cnApr 23, 2024
Melissa Pfeister, cn
Founder of Stripped with Melissa, Host of the Side Piece Podcast, Co-host of the Namaste B$tches Podcast
Melissa Pfeister is a Stanford Med Certified Nutritionist and founder of the program Stripped with Melissa.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Growing up in Ohio, my life revolved around sports. I was so serious about being “the female Michael Jordan” that I convinced my parents to build a half-basketball court in our backyard and turn our basement into a full-blown workout facility. Playing sports and working out year-round ultimately got me into learning about food and healthy ways of eating. That then turned into wanting to help others do the same, which is why I became a Stanford Medicine certified nutritionist and started my business, Stripped with Melissa. This turned into working with Body Network's sister site, Eat This, Not That! on their Medical Expert Board. Helping people with their nutrition is my greatest love and passion! Read on to discover the key foods that help reduce belly fat and learn proven tactics to kickstart your weight loss journey and stay on track.
1. Good Ol’ H2O
Shutterstock
Yes, water! Water is SO awesome for your entire body, especially when trying to burn belly fat or any fat. Not only does water fill you up without filling you out, but it keeps your body hydrated. A hydrated body allows for fat molecules to break down, helping you to burn off energy!
2. Avocado
Shutterstock
Not only is avocado one of my absolute favorite foods ever, but it’s also full of omega-3 fatty acids which helps to reduce visceral fat. Visceral fat is also known as “toxic fat” stored for winter or any season deep within your body, especially within your belly. The more we can chop away at the visceral fat, the slimmer and healthier your belly and body become!
Related: I Lost 30 Pounds With These 4 Easy Exercises
3 & 4. Kale & Spinach
Shutterstock
Numbers 3 & 4 go to the rockstars kale and spinach. Not only can you eat them raw or cook them up in so many ways, but dark leafy greens are low-calorie, little to no fat, and perfect for getting that belly lean and mean!
5 & 6. Eggs & Fish
Shutterstock
Numbers 5 & 6 go to my other loves, eggs and fish! Protein-packed foods like these two all-stars increase your body’s metabolic function, which gets your body working, resulting in less abdominal fat! Whole eggs are great, but just using the whites is very eggcellent with lower calories than eating the egg yolk as well.
7. Hot Sauce
Shutterstock
Number 7 might be my all-time favorite ever… hot sauce! The hot part of your favorite spicy food comes from a compound called capsaicin. This has been shown to boost your metabolism, helping your body to burn more calories and fat. Hot sauce or salsa are also beneficial when used as a healthy, low-calorie ingredient or condiment instead of high-fat butter or margarine. When in doubt, hot sauce it out!
Related: This is the #1 Carb You Could Eat For Your Body
8. Beans
Shutterstock
Beans beans, they’re good for your heart, the more you eat them the more you… lose that weight! Yes, it’s true, beans ARE the magical fruit! Low-fat and loaded with fiber, beans help to keep your body filling up without filling you out!
9. Cinnamon
Shutterstock
Cinnamon is SO fine that’s why it’s #9! Oh, how I LOVE cinnamon. Whether adding to your morning coffee or bowl of oatmeal, there are many benefits to using cinnamon. As with hot sauce or salsa, it has zero to no calories and is an amazing substitute for sugar. While sipping that cinnamon in your coffee, digestion is improved which lends to your metabolism kicking into gear and burning extra calories and fat!
10. Nuts
Shutterstock
Number 10 is NUTS! No, really, nuts like almonds are full of those amazing omega-3 fats, protein, vitamins, and minerals which help to keep you feeling fuller longer. They also contain amygdalin, a compound shown to help reduce belly and body fat overall. So enjoy. It’s time to be nutty!
11. Yogurt
Shutterstock
Nowadays, so many of us have an uneasy gut. Gut issues are a pain, literally, and absolutely no fun. The great news, there’s a way to help and eating yogurt is one of them! Yogurt is an amazing source of probiotics helping to support the bacteria good for gut health. These probiotics assist you not only in feeling better in your gut but helping you lose that stubborn belly fat!
Related: The Best 20-Minute Full-Body Workout, by Selena Gomez’s Trainer
12 & 13. Chicken & Turkey
Shutterstock
#12 & lucky 13…Get your meat! Well, chicken and turkey! I cannot say enough about foods high in protein. But please do me a favor and sub out that red meat for the low-fat, and most importantly, healthy fat turkey and chicken!
14 & 15. Salmon and Tuna
Shutterstock
Is that tasty chicken of the sea… salmon and tuna! Remember with those almonds and avocados, salmon is full of heart and belly healthy omega-3s which help to boost your metabolism and reduce that underneath visceral belly fat! Both are also high in protein helping you to feel fuller for a longer time.
16. Apples
Shutterstock
An apple a day keeps the belly fat away! Apples are one of the highest-fiber fruits packing a huge healthy punch to that belly fat. Fiber slows digestion in your gut, helping you feel fuller longer. Although apple contain natural sugar, the high fiber actually slows down blood sugar absorbed as well! 
17. Oats
Shutterstock
Oats baby! Grab those oats, add some cinnamon, and make a heart healthy, belly fat fighting meal! Oats are high in soluble fiber which, like with the fiber in those apples, slows digestion by the absorption of water AND blood sugar. Oats are oatastic so enjoy your cinnamon flavored oatmeal for breakfast!
18. Broccoli
Shutterstock
Broccoli is so good for your body! Broccoli contains vitamin K which is amazing for fat metabolism. Broccoli also contains a compound called carotenoids that helps to get the fat burning going and help you lose that belly fat! 
19. Protein Shake
Shutterstock
Shake shake, shake it off! And by shake, I mean grab a protein shake. Some of us don’t get enough protein in the day, so having a protein shake is a quick and easy way to fuel up on that goodness your body needs. Along with all the amazing protein packed foods above, the protein in these shakes make you feel fuller longer while helping your muscles burn fat and get the recharge they need to keep burning, building and getting stronger! 
20. Green Tea
Shutterstock
Want a drink?! Well look no further! Number 20 is one of my favorite go-to’s Green Tea! Whether you’re a hot tea or an iced tea lover, green tea contains not only caffeine, but a type of antioxidant called catechin. Catechin combined with the caffeine can speed up your metabolism, increasing the amount of energy used and helping to break down that stubborn excess belly fat. So, grab a glass or cup, add some cinnamon and say bye-bye to that weight!
21. Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your Body
Shutterstock
You know that old saying “You are what you eat”? Well, I’m a very firm believer in it! Eating donuts every day doesn’t mean you are going to turn into one however, all the calories, sugar and fat in those donuts will leave its mark on your body. A funny story about that little saying too…when first becoming a mom, I was big on making sure my baby had enough vegetables. When taking my boy to his one-year check-up, the doctor asked if I often fed him orange-colored vegetables like sweet potatoes, carrots, and squash. I proudly responded, “Yes!” She then asked me to look at the bottom of his feet and pointed out the light color of orange they were. While she was very proud as his pediatrician, she said he’s literally turning orange, so maybe don’t have to feed him so many!
Related: Boost Your Ozempic Results With This Quick 10-Minute Workout
22. Belly Flab Strip Tip: Take It One Day at a Time
Shutterstock
Please know when you’re about to begin your weight loss journey, take it one day at a time and take small steps! Losing weight and getting healthy is a marathon, not a sprint. It’s not about crazy fad diets that are impossible to sustain long term. Just as you would starting back to riding a bike or working out, slow and steady wins the race! Staying positive and taking everything, no matter how small you might think it may be, as a win is huge. We are always so busy with work, kids and taking care of everyone else, it’s important to take care of yourself. The healthier and happier you are, both physically and mentally, the better you are for everyone else! 
Oh, how I love all the deliciously amazing foods that are great for your entire body, especially for your belly! There are so many to choose from, but these are some of my favorites!
Related: 8 Game-Changing Daily Habits for a Better Body
23. Belly Flab Strip Tip: Start Small
Melissa Pfeister
I’m a firm believer that small changes make a BIG difference. It’s not about a complete 180 of your eating. Take one meal and start to make changes. Get comfortable with the new routine. Strive for being confident. As much as you are wanting a change physically, we must change your mental game and outlook as well. Don’t forget to be proud of yourself. The more fun you have with it, the more success you will have in the long run. All these foods are amazing for your body and to burn belly fat, for best results though get moving and keep that exercise going. The more you move, the more your body is working and helping you on your successful belly-fat fighting, weight loss journey!
💪🔥Body Booster: Hot sauces boost your metabolism, helping your body to burn more calories and fat.
Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
Nutrition & Diet
        10 Foods That Secretly Burn Fat After 40
    

        Shutterstock
    
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear. 
We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

            
                Why Your Body Changes After 40 (And What to Do About It)
            
            
        Shutterstock"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."
Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.
Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                1. Lean Proteins
            
            
        ​Lean ProteinShutterstockThink of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.
Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.
Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."
How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

            
                2. Greek Yogurt
            
            
        Shutterstock
That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.
Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.
How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                3. Fatty Fish
            
            
        ShutterstockSalmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.
Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.
"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."
How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

            
                4. Whole Grains
            
            
        ​30. QuinoaShutterstockForget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.
Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.
"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."
How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

            
                5. Eggs
            
            
        ​Don’t Skip BreakfastShutterstockEggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.
Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain. 
How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                6. Legumes
            
            
        ​23. ChickpeasShutterstockLentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.
Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.
How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

            
                7. Green Tea
            
            
        ShutterstockGreen tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.
NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.
How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

            
                8. Nuts and Seeds
            
            
        Shutterstock"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.
The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks. 
How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack
RELATED:20 Superfoods for People Over 50

            
                9. Leafy Greens
            
            
        ​Zucchini or Kale ChipsShutterstockYou've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.
"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."
How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

            
                10. Water
            
            
        Shutterstock
It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.
After 40, our thirst signals often become less reliable, making conscious hydration even more important.
How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

            
                Putting It All Together: Your After-40 Eating Strategy
            
            
        ShutterstockHere's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."
Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."
Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

            
                The Bottom Line
            
            
        5 Menopause-Soothing Foods for Quick ReliefShutterstockThese 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.
The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.
It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Hold This 10-Minute Squat? You’re a Mobility Pro
    

        Copyright Laura Try/YouTube/Instagram
    
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

            
                What Is the Deep Squat Test?
            
            
        The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                The Lost Resting Position
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

            
                Why We Struggle With Squatting
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

            
                Benefits Beyond Flexibility
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Making the Squat Accessible
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

            
                Laura's Personal Journey
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

            
                The "Use It or Lose It" Principle
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Beyond Static Holding
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

            
                Making It Part of Daily Life
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.
RELATED:20 Superfoods for People Over 50

            
                The Routine That Worked for Laura
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

            
                A Test of Mental Resilience
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

            
                Start Where You Are
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        12 Best Foods That Help You Look 10 Years Younger
    

        Copyright harmony_aesthetics/Instagram
    
By Leah SuzanneApr 02, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says. 

            
                Almond Milk 
            
            
        ShutterstockAlmond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Avocado
            
            
        Shutterstock“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues. 

            
                Blueberries
            
            
        ShutterstockBlueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

            
                Carrots
            
            
        ​VegetablesShutterstockCarrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Coconut
            
            
        Shutterstock“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

            
                Cucumber
            
            
        ShutterstockCucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.” 

            
                Green Tea 
            
            
        ShutterstockGreen Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains. 
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Nuts
            
            
        ​NutsShutterstockNuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains. 

            
                Olive Oil
            
            
        ShutterstockOlive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains. 

            
                Pumpkin
            
            
        ShutterstockPumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert. 

            
                Spinach
            
            
        ShutterstockSpinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains. 
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Sweet Potatoes
            
            
        ​Sweet PotatoesShutterstock“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

            
                Tomatoes
            
            
        ShutterstockTomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims. 

            
                Turmeric
            
            
        Shutterstock“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Load More