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

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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 

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By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
 See Full Bio 
Nutrition & Diet
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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.
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Nutrition & Diet
        10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks  
    

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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.

        
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        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. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
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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.”
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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.
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        15 Tips on How to Use Fiber for Weight Loss
    

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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 
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   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
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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
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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
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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
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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
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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
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Looking for a snack that adds some fiber to your diet? “Use veggies with dip instead of chips,” she says.
Add Fruit
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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
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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
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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
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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
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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
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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
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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
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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.
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Leave the Skin On Your Fruit
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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.
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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 ...
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   FACT CHECKED BY
   Christopher Roback
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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.
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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
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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
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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
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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
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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
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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
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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)
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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
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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
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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
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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
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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
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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.
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   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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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#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
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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
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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
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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
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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
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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
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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
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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
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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.
Fitness & Workouts
        3 Walking Mistakes That Are Stopping You From Burning Fat
    

        I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
    

        Copyright autumnelle_nutrition/Instagram
    
By Christopher RobackMar 24, 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've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

            
                Mistake 1: Not Walking Enough
            
            
        The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Know Your Baseline
            
            
        
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"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

            
                Challenge Yourself Weekly
            
            
        
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For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

            
                Mistake 2: Not Spreading Your Steps Throughout the Day
            
            
        
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Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                The Sitting-Inflammation Connection
            
            
        
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"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

            
                Mini Walking Breaks
            
            
        
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The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

            
                Mistake 3: Only Walking on a Treadmill
            
            
        
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While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                The Power of Negative Ions
            
            
        
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"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

            
                Cortisol Reduction
            
            
        
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These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

            
                Making Walking Work For You
            
            
        
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A post shared by Autumn Bates | Nutrition | Intermittent Fasting (@autumnelle_nutrition)
By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Start Where You Are
            
            
        
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Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.
Nutrition & Diet
        How to Lose 10 Pounds in the Next 6 Weeks
    

        ​Prioritize Whole Foods
    

        Copyright fitnutfitness/Instagram
    
By Leah GrothMar 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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.
Do you want to shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes. 

            
                These Habits Will Help You Feel Stronger and Also Boost Energy
            
            
        
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“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Strength Train
            
            
        
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The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills

            
                Prioritize Protein
            
            
        
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Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Walk Daily
            
            
        
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She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Track Macros (Not Just Calories!)
            
            
        
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Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Sleep
            
            
        
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Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Habits to Lose 50 Pounds from a Coach
    

        Copyright dietdivatara/Instagram
    
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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✓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.
Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off. 

            
                1. Track Your Food Intake
            
            
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Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                2. Prioritize Protein and Fiber
            
            
        ​Also, Amp Up Fiber IntakeShutterstockProtein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

            
                3. Stay Hydrated
            
            
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Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                4. Strength Train & Move More
            
            
        ​4. Incorporate Strength TrainingShutterstockIncorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

            
                5. Watch Portions & Eat Mindfully
            
            
        ​She AteShutterstockUse smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

            
                6. Get Quality Sleep (7-9 Hours Nightly)
            
            
        ​STOP Hitting SnoozeShutterstockPoor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                7. Stay Consistent & Adjust as Needed
            
            
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When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.
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