Skip to content
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.

The 8 Foods That Fight Bloating and Help Shrink Your Waist

These nutrient-packed foods can reduce bloating and support a slimmer appearance.

Christopher Roback
By Christopher RobackNov 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Cropped,Close,Up,Young,Strong,Sporty,Athletic,Fitness,Trainer,Instructor
Bloating can make your waistline feel larger and leave you uncomfortable throughout the day. The good news is that certain foods can help reduce bloating, support digestion, and promote a flatter stomach. These eight nutrient-rich options are not only delicious but also naturally reduce water retention, combat inflammation, and support gut health. Incorporate them into your meals to feel lighter, more energized, and confident in your skin. [slidetitle num="1"]Cucumbers[/slidetitle] Cucumbers are rich in water and contain antioxidants like quercetin, which can help reduce bloating. Their hydrating properties flush out excess sodium, a common cause of water retention. Slice them into salads, enjoy them as a snack, or add them to infused water for extra benefits. [slidetitle num="2"]Ginger[/slidetitle] Ginger is a natural anti-inflammatory and aids digestion by relaxing the muscles in your gastrointestinal tract. Adding fresh ginger to tea, smoothies, or stir-fries can soothe an upset stomach and reduce bloating, helping you feel more comfortable and trim. [slidetitle num="3"]Bananas[/slidetitle] Rich in potassium, bananas help balance sodium levels in the body, reducing water retention and bloating. They also provide natural sweetness and fiber, making them a great snack or addition to oatmeal or smoothies. [slidetitle num="4"]Avocados[/slidetitle] Avocados are loaded with healthy fats and potassium, which counteract bloating caused by high-sodium meals. Their creamy texture makes them versatile for salads, spreads, or even smoothies, helping you stay satisfied while reducing discomfort. [slidetitle num="5"]Yogurt[/slidetitle] Yogurt with live probiotics supports gut health by promoting the growth of beneficial bacteria. This can improve digestion and reduce bloating. Opt for plain, unsweetened yogurt and add fresh fruit for flavor without excess sugar. [slidetitle num="6"]Papaya[/slidetitle] Papaya contains papain, a digestive enzyme that helps break down food and reduces bloating. It’s also rich in water and fiber, making it an excellent choice for supporting a flatter stomach. Enjoy papaya as a snack or in fruit salads. [slidetitle num="7"]Asparagus[/slidetitle] Asparagus acts as a natural diuretic, helping your body flush out excess water and reduce bloating. It’s also high in fiber, which promotes digestion. Steam or roast asparagus as a side dish for a light, nutritious meal. [slidetitle num="8"]Fennel[/slidetitle] Fennel seeds and bulbs are known for their anti-bloating properties. They relax the digestive tract and help relieve gas. Brew fennel tea or slice the bulb into salads for a refreshing, stomach-soothing option. Incorporating these foods into your daily diet can help you feel lighter, reduce bloating, and promote a flatter stomach. Let them be your go-to for digestive comfort and confidence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Christopher Roback
By Christopher RobackNov 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Nutrition & Diet

Bloating can make your waistline feel larger and leave you uncomfortable throughout the day. The good news is that certain foods can help reduce bloating, support digestion, and promote a flatter stomach. These eight nutrient-rich options are not only delicious but also naturally reduce water retention, combat inflammation, and support gut health. Incorporate them into your meals to feel lighter, more energized, and confident in your skin.

Cucumbers

Cut,Cucumber,In,Glass,Bowl,,Fresh,Vegetables,And,Dill,OnShutterstock

Cucumbers are rich in water and contain antioxidants like quercetin, which can help reduce bloating. Their hydrating properties flush out excess sodium, a common cause of water retention. Slice them into salads, enjoy them as a snack, or add them to infused water for extra benefits.

Ginger

Flying,Slices,Of,Fresh,Ginger,Root,And,Leaves,On,GreyShutterstock

Ginger is a natural anti-inflammatory and aids digestion by relaxing the muscles in your gastrointestinal tract. Adding fresh ginger to tea, smoothies, or stir-fries can soothe an upset stomach and reduce bloating, helping you feel more comfortable and trim.

RELATED: This Man Lost 100 Pounds With 10 Realistic Changes Anyone Can Make

Bananas

A,Bunch,Of,Bananas,And,A,Sliced,Banana,On,AShutterstock

Rich in potassium, bananas help balance sodium levels in the body, reducing water retention and bloating. They also provide natural sweetness and fiber, making them a great snack or addition to oatmeal or smoothies.

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are loaded with healthy fats and potassium, which counteract bloating caused by high-sodium meals. Their creamy texture makes them versatile for salads, spreads, or even smoothies, helping you stay satisfied while reducing discomfort.

RELATED: The Top 20 Foods For Ultimate Weight Loss

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

Yogurt with live probiotics supports gut health by promoting the growth of beneficial bacteria. This can improve digestion and reduce bloating. Opt for plain, unsweetened yogurt and add fresh fruit for flavor without excess sugar.

Papaya

Fresh,Ripe,Papaya,Fruits,With,Green,Leaves,On,Grey,Table,Shutterstock

Papaya contains papain, a digestive enzyme that helps break down food and reduces bloating. It’s also rich in water and fiber, making it an excellent choice for supporting a flatter stomach. Enjoy papaya as a snack or in fruit salads.

Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus acts as a natural diuretic, helping your body flush out excess water and reduce bloating. It’s also high in fiber, which promotes digestion. Steam or roast asparagus as a side dish for a light, nutritious meal.

RELATED: The 7 Worst Breakfast Habits For Weight Loss

Fennel

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Fennel seeds and bulbs are known for their anti-bloating properties. They relax the digestive tract and help relieve gas. Brew fennel tea or slice the bulb into salads for a refreshing, stomach-soothing option.

Incorporating these foods into your daily diet can help you feel lighter, reduce bloating, and promote a flatter stomach. Let them be your go-to for digestive comfort and confidence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

healthy eatingweight loss

More For You

Nutrition & Diet

The 8 Foods That Fight Bloating and Help Shrink Your Waist

Cropped,Close,Up,Young,Strong,Sporty,Athletic,Fitness,Trainer,Instructor
Bloating can make your waistline feel larger and leave you uncomfortable throughout the day. The good news is that certain foods can help reduce bloating, support digestion, and promote a flatter stomach. These eight nutrient-rich options are not only delicious but also naturally reduce water retention, combat inflammation, and support gut health. Incorporate them into your meals to feel lighter, more energized, and confident in your skin. [slidetitle num="1"]Cucumbers[/slidetitle] Cucumbers are rich in water and contain antioxidants like quercetin, which can help reduce bloating. Their hydrating properties flush out excess sodium, a common cause of water retention. Slice them into salads, enjoy them as a snack, or add them to infused water for extra benefits. [slidetitle num="2"]Ginger[/slidetitle] Ginger is a natural anti-inflammatory and aids digestion by relaxing the muscles in your gastrointestinal tract. Adding fresh ginger to tea, smoothies, or stir-fries can soothe an upset stomach and reduce bloating, helping you feel more comfortable and trim. [slidetitle num="3"]Bananas[/slidetitle] Rich in potassium, bananas help balance sodium levels in the body, reducing water retention and bloating. They also provide natural sweetness and fiber, making them a great snack or addition to oatmeal or smoothies. [slidetitle num="4"]Avocados[/slidetitle] Avocados are loaded with healthy fats and potassium, which counteract bloating caused by high-sodium meals. Their creamy texture makes them versatile for salads, spreads, or even smoothies, helping you stay satisfied while reducing discomfort. [slidetitle num="5"]Yogurt[/slidetitle] Yogurt with live probiotics supports gut health by promoting the growth of beneficial bacteria. This can improve digestion and reduce bloating. Opt for plain, unsweetened yogurt and add fresh fruit for flavor without excess sugar. [slidetitle num="6"]Papaya[/slidetitle] Papaya contains papain, a digestive enzyme that helps break down food and reduces bloating. It’s also rich in water and fiber, making it an excellent choice for supporting a flatter stomach. Enjoy papaya as a snack or in fruit salads. [slidetitle num="7"]Asparagus[/slidetitle] Asparagus acts as a natural diuretic, helping your body flush out excess water and reduce bloating. It’s also high in fiber, which promotes digestion. Steam or roast asparagus as a side dish for a light, nutritious meal. [slidetitle num="8"]Fennel[/slidetitle] Fennel seeds and bulbs are known for their anti-bloating properties. They relax the digestive tract and help relieve gas. Brew fennel tea or slice the bulb into salads for a refreshing, stomach-soothing option. Incorporating these foods into your daily diet can help you feel lighter, reduce bloating, and promote a flatter stomach. Let them be your go-to for digestive comfort and confidence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Christopher Roback
By Christopher RobackNov 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Bloating can make your waistline feel larger and leave you uncomfortable throughout the day. The good news is that certain foods can help reduce bloating, support digestion, and promote a flatter stomach. These eight nutrient-rich options are not only delicious but also naturally reduce water retention, combat inflammation, and support gut health. Incorporate them into your meals to feel lighter, more energized, and confident in your skin.

Cucumbers

Cut,Cucumber,In,Glass,Bowl,,Fresh,Vegetables,And,Dill,OnShutterstock

Cucumbers are rich in water and contain antioxidants like quercetin, which can help reduce bloating. Their hydrating properties flush out excess sodium, a common cause of water retention. Slice them into salads, enjoy them as a snack, or add them to infused water for extra benefits.

Ginger

Flying,Slices,Of,Fresh,Ginger,Root,And,Leaves,On,GreyShutterstock

Ginger is a natural anti-inflammatory and aids digestion by relaxing the muscles in your gastrointestinal tract. Adding fresh ginger to tea, smoothies, or stir-fries can soothe an upset stomach and reduce bloating, helping you feel more comfortable and trim.

RELATED: This Man Lost 100 Pounds With 10 Realistic Changes Anyone Can Make

Bananas

A,Bunch,Of,Bananas,And,A,Sliced,Banana,On,AShutterstock

Rich in potassium, bananas help balance sodium levels in the body, reducing water retention and bloating. They also provide natural sweetness and fiber, making them a great snack or addition to oatmeal or smoothies.

Avocados

Sliced,Avocado,On,A,Cutting,BoardShutterstock

Avocados are loaded with healthy fats and potassium, which counteract bloating caused by high-sodium meals. Their creamy texture makes them versatile for salads, spreads, or even smoothies, helping you stay satisfied while reducing discomfort.

RELATED: The Top 20 Foods For Ultimate Weight Loss

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

Yogurt with live probiotics supports gut health by promoting the growth of beneficial bacteria. This can improve digestion and reduce bloating. Opt for plain, unsweetened yogurt and add fresh fruit for flavor without excess sugar.

Papaya

Fresh,Ripe,Papaya,Fruits,With,Green,Leaves,On,Grey,Table,Shutterstock

Papaya contains papain, a digestive enzyme that helps break down food and reduces bloating. It’s also rich in water and fiber, making it an excellent choice for supporting a flatter stomach. Enjoy papaya as a snack or in fruit salads.

Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus acts as a natural diuretic, helping your body flush out excess water and reduce bloating. It’s also high in fiber, which promotes digestion. Steam or roast asparagus as a side dish for a light, nutritious meal.

RELATED: The 7 Worst Breakfast Habits For Weight Loss

Fennel

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Fennel seeds and bulbs are known for their anti-bloating properties. They relax the digestive tract and help relieve gas. Brew fennel tea or slice the bulb into salads for a refreshing, stomach-soothing option.

Incorporating these foods into your daily diet can help you feel lighter, reduce bloating, and promote a flatter stomach. Let them be your go-to for digestive comfort and confidence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods She Stopped Eating to Reveal Abs

Kylie Holmes king.khy.fit
Copyright king.khy.fit/Instagram
Leah Groth
By Leah GrothMar 20, 2025
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:
✓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.

Are you trying to lose weight but unsure if your diet is in check? You may be eating a number of foods that aren’t good for you and are getting in the way of your weight loss goals. Kylie Holmes is a Nutritionist and student-athlete who shares tips on how to lose weight with her followers. In a new post, she reveals how she achieved her ab-fab figure with her diet. “The five foods I stopped eating to lean out and hit my fitness goals,” she writes in her post.

You Need to Limit Foods that Cause Bloating, Water Retention, and Fat Gain

Losing weight isn’t just about eating less, but avoiding particular unhealthy foods. “To tone out and reveal your abs, reducing body fat is key. This involves avoiding or limiting certain foods that can cause bloating, water retention, or fat gain,” she explains. “Here are 5 foods to cut or limit.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sugary Foods and Drinks

The first category to stay away from? Sugary food and drinks.

Examples: Sweets, pastries, soda, fruit juices.

Reason: “High sugar content spikes insulin, promotes fat storage, and adds empty calories,” she says.

Refined Carbs

She also discourages eating refined carbohydrates.

Examples: White bread, pasta, pastries, and white rice.

Reason: “They lack fiber, digest quickly, and can lead to fat storage around the midsection,” she explains.

Processed Foods

Processed foods are a definite no-no, as they generally provide little nutritional value at a high caloric cost.

Examples: Chips, fast food, packaged snacks.

Reason: “High in unhealthy fats, sodium, and additives that contribute to bloating and weight gain,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Alcohol

You should also avoid alcohol for a variety of reasons, she says.

Examples: Beer, cocktails, wine.

Reason: “High in empty calories and slows down your metabolism, hindering fat loss,” she writes.

Fried Foods

Fried foods are not going to do you any favors.

Examples: French fries, fried chicken, doughnuts.

Reason: “Loaded with trans fats and calories, which increase fat accumulation,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

What to Eat Instead

What should you eat instead, according to Kylie? “Instead, focus on whole, nutrient-dense foods like lean proteins, vegetables, whole grains, and healthy fats to support fat loss and muscle definition. Combine this with regular exercise for the best results!” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Foods to Melt Your Belly Fat Away

Strong healthy muscle sporty looking handsome charismatic man bodybuilder in black tank top and white apron leaning on kitchen counter with colorful vegetables, bottle of vinegar and spices on it.
Shutterstock/PAVEL ZENYUK
Leah Groth
By Leah GrothApr 10, 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 while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions.

Low Calorie Density Foods

Jeremy_Ethier4Jeremy Ethier/YouTube

The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.”

However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.

Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains.

Lean Proteins

chicken fillet on a stone backgroundShutterstock

“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.”

He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”

Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”

RELATED: 5 Little-Known Tips for Burning Belly Fat

Omega-6 PUFA-Rich Food

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.”

Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”

Beverages Sweetened with Non-Nutrtives

Jeremy_Ethierjeremyethier/Instagram

The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”

RELATED: Simple Full Body Home Workout For Small Spaces

Foods You Love, But Modified

Jeremy_Ethier3Jeremy Ethier/YouTube

“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier.

The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.”

Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”

💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes.

Nutrition & Diet

10 Ways to Eat for Abs

Fit woman holding frying pan with omlette looking at camera
Shutterstock
Annette Snyder, MS, RD, CSOWM
By Annette Snyder, MS, RD, CSOWMMay 11, 2024
Annette Snyder, MS, RD, CSOWM
Annette Snyder, MS, RD, CSOWM, is a Certified Registered Dietitian and Certified Specialist in Obesity and Weight Management (CSOWM) at Top Nutrition Coaching, with nearly twenty years of experience.
See Full Bio
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.

What foods support loss of belly fat, or help keep off the weight? Come along with me, and let’s take a look! My name is Annette Snyder, and I’ve been a registered dietitian (RD) for nearly 20 years, now working with Top Nutrition Coaching. I’ve had extensive experience in the practice areas of weight management, diabetes care, and digestive disorders. I currently maintain additional board certification (CSOWM) in weight management through the Commission on Dietetic Registration, the credentialing body for the Academy of Nutrition and Dietetics. I’m passionate about the new things nutrition science is teaching us. My goal is sharing that knowledge in a way that inspires others to get curious about their health. The foods that support intended weight loss share some qualities in common (1-3). They tend to be higher in fiber, contain a decent amount of protein, and fewer inflammatory fats (saturated). Read on for my list of 10 ways to eat for abs.

1. Fruits and Veggies

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

This is a no-brainer. A number of scientific studies (4) have suggested links to eating more produce, especially veggies, with lower risk of gaining weight and lower waist circumference. Plus, you know, you get vitamins and minerals. Bonus!

2. Whole Grains

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

These include oats, buckwheat, quinoa, barley and others. While they’re full of gut-friendly fiber, vitamins, minerals, and antioxidants, they also help manage blood sugar. Keeping your blood sugar in check means you deal with fewer mid-afternoon cravings (5) for all things carb. Whole grains have also been associated with appetite control and can affect how the body uses energy (calories) from food (6).

Related: How I Shed 99 Pounds Naturally With These 4 Changes

3. Heart-Healthy Fats

Mackerel,Fish,Grill,foodShutterstock

Heart-healthy fats from fish (like tuna, mackerel, salmon), in addition to calming inflammation in the body, have a role in weight control by promoting lower belly fat and unhealthy triglyceride levels (blood fats) (7). Fish is also a rich protein source, which is important in maintaining muscle mass. Protein has been linked to reduced appetite (8) along with fiber.

4. Nuts and Seeds

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

Not to be outdone in the nutrient department, nuts and seeds provide boosts of fiber, protein, and healthy fats. Various smaller studies have observed reductions in belly fat and/or waist circumference when consuming almonds (9) or chia (10), for example. There are tons of options—pumpkin seeds, sunflower seeds, walnuts, pistachios, just to name a few—and they’re great for snacking!

5. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green tea has also entered the conversation. It contains the compound EGCG, which has been observed to bump up your calorie burn (11). Various studies have also found loss of belly fat and waist circumference with regular intake of green tea (12). Aside from EGCG, green tea is loaded with antioxidants.

6. Keep Your Gut Happy With Probiotics

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

What about the bacteria in our digestive tract? They play a role, too! More studies in recent years (13) have identified the role of our microbiome in appetite as well as metabolism. At present, we continue to investigate what those microbes are doing that has those effects. Various strains such as Lactobacillus and Bifidobacterium have been looked at (14) more closely for a possible link in weight loss—stay tuned. In the meantime, keep your gut happy with some probiotics from food: kefir, yogurt, kimchi, sauerkraut, and aged cheeses are some great sources.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

7. Hydrate Right

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

How about your hydration? Do you drink enough fluid (especially water) on a daily basis? Your body uses water in its day-to-day function to perform tasks like burning calories. It’s kind of like the oil that makes the machine work better. A study on hydration and health in older adults (15) found a strong link between low fluid intake/dehydration and increased occurrences of weight gain, high waist circumference, insulin resistance, diabetes, low HDL (good) cholesterol, high blood pressure, and metabolic syndrome. Drink up!

8. Think About How You Eat, Not Just What You Eat

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

Aside from what we eat and drink (or don’t), how we eat can have a big impact. Are you known for finishing your meal well before everyone else at the table? (Do you taste your food?) Take a pause. Slowing down actually lets your body do its thing and send you the message that you have taken in enough fuel (calories). You cruise right on by that point and don’t hear the message when you rush the process—resulting in eating more calories than you actually need.

9. Avoid Added Sugars

,Granulated,Sugar,sweet,cubesShutterstock

Of course, I’m going there: we tend to eat too much added sugar. Added sugar (vs naturally-occurring sugar in things like fruit or milk) has number of drawbacks. Added sugars don’t add nutrition. Our bodies aren’t set up to process the large quantities we are capable of ingesting, and figuring out what to do with that extra fuel is where we see fat storage start. A large review of the available studies aimed to determine what happens with excess sugar intake (16), and it ain’t pretty. Significant links between sugar intake and higher weight, along with a host of other conditions such as heart disease and depression, have been suggested. Sugar-sweetened drinks are the biggest culprit: soda, fruit drinks, sweet tea, and coffee drinks. (As a coffee lover myself, that last one hits hard.)

Related: What Happens When You Quit Soda, According to a Nutritionist

10. Avoid Alcohol

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

Alcohol has been linked to belly fat for quite some time now. Various studies have found links between drinking and increased waist circumference (17), especially if consuming in larger quantities (18). Calories from alcohol are not stored like carbohydrates (19) (glycogen); rather the body stores them as fat. Essentially, alcohol offers calories, just like added sugars, and no nutrition benefit.

11. Final Word From the Expert

Happy,Multiethnic,Millennials,Playing,Together,Eating,Skewers,And,Eating,TogetherShutterstock

While a number of foods can provide benefits that support weight loss, it’s important to remember that you don’t eat in a vacuum. What do I mean? Eating more almonds while living on fast food isn’t going to do the job. Get your house in order with all of your food and drink choices to see real results. If you enjoyed this article, don’t miss out on 4 Incredible Ways Your Body Changes When Intermittent Fasting.

Cited References

  1. Schutte S, Esser D, Siebelink E, et al. Diverging metabolic effects of 2 energy-restricted diets differing in nutrient quality: a 12-week randomized controlled trial in subjects with abdominal obesity. Am J Clin Nutr. 2022;116(1):132-150. doi:10.1093/ajcn/nqac025
  2. Barnard ND, Goldman DM, Loomis JF, et al. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients. 2019;11(1):130. Published 2019 Jan 10. doi:10.3390/nu11010130
  3. Paixão C, Dias CM, Jorge R, et al. Successful weight loss maintenance: A systematic review of weight control registries. Obes Rev. 2020;21(5):e13003. doi:10.1111/obr.13003
  4. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018;10(11):1626. Published 2018 Nov 2. doi:10.3390/nu10111626
  5. Njike VY, Smith TM, Shuval O, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016;7(5):866-878. Published 2016 Sep 15. doi:10.3945/an.115.009340
  6. Karl JP, Meydani M, Barnett JB, et al. Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women [published correction appears in Am J Clin Nutr. 2017 Aug;106(2):708]. Am J Clin Nutr. 2017;105(3):589-599. doi:10.3945/ajcn.116.139683
  7. Karlsson T, Rosendahl-Riise H, Dierkes J, Drevon CA, Tell GS, Nygård O. Associations between fish intake and the metabolic syndrome and its components among middle-aged men and women: the Hordaland Health Study. Food Nutr Res. 2017;61(1):1347479. Published 2017 Jul 13. doi:10.1080/16546628.2017.1347479
  8. Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41
  9. Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial. J Am Heart Assoc. 2015;4(1):e000993. Published 2015 Jan 5. doi:10.1161/JAHA.114.000993
  10. Tavares Toscano L, Tavares Toscano L, Leite Tavares R, da Oliveira Silva CS, Silva AS. Chia induces clinically discrete weight loss and improves lipid profile only in altered previous values. Nutr Hosp. 2014;31(3):1176-1182. Published 2014 Dec 14. doi:10.3305/nh.2015.31.3.8242
  11. Kapoor MP, Sugita M, Fukuzawa Y, Okubo T. Physiological effects of epigallocatechin-3-gallate (EGCG) on energy expenditure for prospective fat oxidation in humans: A systematic review and meta-analysis. J Nutr Biochem. 2017;43:1-10. doi:10.1016/j.jnutbio.2016.10.013
  12. Hibi M, Takase H, Iwasaki M, Osaki N, Katsuragi Y. Efficacy of tea catechin-rich beverages to reduce abdominal adiposity and metabolic syndrome risks in obese and overweight subjects: a pooled analysis of 6 human trials. Nutr Res. 2018;55:1-10. doi:10.1016/j.nutres.2018.03.012
  13. Diener C, Qin S, Zhou Y, et al. Baseline Gut Metagenomic Functional Gene Signature Associated with Variable Weight Loss Responses following a Healthy Lifestyle Intervention in Humans. mSystems. 2021;6(5):e0096421. doi:10.1128/mSystems.00964-21
  14. Álvarez-Arraño V, Martín-Peláez S. Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review. Nutrients. 2021;13(10):3627. Published 2021 Oct 17. doi:10.3390/nu13103627
  15. Stookey JD, Kavouras SΑ, Suh H, Lang F. Underhydration Is Associated with Obesity, Chronic Diseases, and Death Within 3 to 6 Years in the U.S. Population Aged 51-70 Years. Nutrients. 2020;12(4):905. Published 2020 Mar 26. doi:10.3390/nu12040905
  16. Huang Y, Chen Z, Chen B, et al. Dietary sugar consumption and health: umbrella review. BMJ. 2023;381:e071609. Published 2023 Apr 5. doi:10.1136/bmj-2022-071609
  17. Ryu M, Kimm H, Jo J, Lee SJ, Jee SH. Association between Alcohol Intake and Abdominal Obesity among the Korean Population. Epidemiol Health. 2010;32:e2010007. Published 2010 May 19. doi:10.4178/epih/e2010007
  18. Zakhari S. Overview: how is alcohol metabolized by the body?. Alcohol Res Health. 2006;29(4):245-254.
Nutrition & Diet

15 Superfoods That Reduce Abdominal Fat

Diabetic health food low on glycemic index with foods high in protein, omega 3, antioxidants, fibre, vitamins, minerals and anthocyanins. All foods below 55 on GI index. Health care concept. Top view.
15 Superfoods That Reduce Abdominal Fat
Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 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.

Abdominal fat is not only uncomfortable but also linked to several concerning health conditions such as diabetes and heart disease—so getting rid of it should be a priority. “A few small changes in your lifestyle can make a big difference and reduce your waist size,” dietician Maya Aboukhater tells Bupa UK. “Try to reduce your portion sizes and cut out sweet treats and alcohol. Also increase the amount of physical activity you do, and eat more fruits and vegetables. Try to do some strength training exercises at least twice a week.” Here are 15 superfoods that can help you fight the battle of the bulge.

Yogurt

Banana,Yogurt,And,Spoon,breakfast​Solution #1: Increase Protein IntakeShutterstock

Research from the University of Tennessee shows that yogurt encourages fat-burning. "Not only did yogurt help the study participants lose more weight--the average weight loss was 13 pounds--they were about twice as effective at maintaining lean muscle mass," says Michael Zemel, PhD. "This is a critical issue when dieting—you want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss."

Fish

Mackerel,Fish,Grill,food​3. Fatty FishShutterstock

Fish is a high-quality protein which can help with weight loss. “Most fish are generally considered a lean source of protein,” dietitian Miriam Troutner tells UnityPoint Health. “This technically means it contains less than 3 grams of fat per ounce or less than 10 grams of fat in 100 grams portion. Beware, because fish is such a lean source of protein, many recipes add additional fat in cooking or serving to enhance the flavor. Save fried fish for special occasions and limit creamy sauces if you eat fish routinely.”

Eggs

Chicken eggs in sack bag on black background.​3. EggsShutterstock

The fat and protein in eggs make them a great snack or meal. “The nutrient profile of eggs also yields itself to provide greater satisfaction at a meal, meaning it can help with satiety, which is great for those trying to lose weight,” Rachel Bunch, RD, LD, tells Parkview Health. “Eggs have been shown to suppress appetite and decrease plasma ghrelin levels. Ghrelin is a hormone responsible for appetite stimulation.”

Soybeans

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

“Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and probably more often, and is likely to provide health benefits,” says Harvard Health. “Especially when eaten as an alternative to red and processed meat.”

Green Tea

Japanese green tea​Green TeaShutterstock

Green tea contains no calories and can help burn fat. “Tea itself is great because it has antioxidants,” dietitian Teresa Fung, Sc.D. tells TODAY. “You’re drinking fluids, and when we are getting our fluids from tea, hopefully we are not getting it from soda.”

Avocados

Organic,Avocado,For,A,Healthy,Vegetarian,Diet.​AvocadoShutterstock

Studies show avocados can help with weight loss. “Researchers added half of an avocado to the subjects’ lunch meals and found that they felt fuller over a longer period of time and had less of a desire to eat,” Surgical Oncologist Dr. Mark Reeves tells Loma Linda University Health. “Not only that, but their insulin levels decreased after the meal.”

Berries

Fresh,Blueberry,Background,,Texture,Blueberry,Berries,Close,Up,,Macro,Shot.​BlueberriesShutterstock

Berries are low-sugar and packed full of antioxidants. “No matter the variety of foods you eat, healthy diets should try to incorporate five servings of fruit and vegetables each day, because studies have shown that this can improve overall health and lower the risk of serious health problems, such as obesity or type 2 diabetes,” Rachel Lander-Canseco, RD, tells Keck Medicine.

Almonds

Almonds in ceramic bowl on wooden background. Selective focus.​29. AlmondsShutterstock

Research from the University of South Australia shows almonds can help reduce appetite. “We found that people who ate almonds experienced changes in their appetite-regulating hormones, and that these may have contributed to reduced food intake (by 300kJ),” says Dr Sharayah Carter from UniSA's Alliance for Research in Exercise, Nutrition and Activity (ARENA). "Almonds are high in protein, fiber, and unsaturated fatty acids, which may contribute to their satiating properties and help explain why fewer kilojoules were consumed."

Chili Peppers

Raw Red Organic Hot Finger Peppers in a BasketShutterstock

Chili peppers contain capsaicin, which is shown to help boost metabolism and burn fat. “Capsaicin helps increase your core temperature, increase metabolism and helps burn calories faster,” clinical dietitian Haley Robinson tells Piedmont Health. “Research has shown that it could increase your metabolism by up to 5 percent.”

Broccoli

Macro,Photo,Green,Fresh,Vegetable,Broccoli.,Fresh,Green,Broccoli,On​7. BroccoliShutterstock

Broccoli is a filling, satiating vegetable packed with antioxidants. “Broccoli is a member of the cruciferous vegetable family,” says UnityPoint Health. “It's known for its high water and fiber content, which is a great combination to help you feel full.”

Go Low-Carb

Scrambled eggs with cherry tomatoes , avocado feta cheese and olive oil.Selective focus, space for text.Shutterstock

A low-carb diet could help boost fat-burning. “When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet,” says Johns Hopkins Health. “28.9 pounds versus 18.7 pounds.”

Don’t Drink Sugar

,Bubbly,Soda,Pop,Ice,Cubes,sugar​Soda and Sugary DrinksShutterstock

Avoid sugary sodas to help with fat loss. “Switching from sugar-sweetened beverages to diet is a step in the right direction for most people with excess weight,” registered dietitian David Creel, PhD, tells the Cleveland Clinic. “But we’re still learning about the long-term effects of different low-calorie sweeteners — like the ones found in diet soda — on things like taste preferences, cravings, gut bacteria and insulin resistance, a precursor to Type 2 diabetes.”

Oatmeal

Bowl with tasty oatmeal on white wooden table​8. Oatmeal (5-6g protein per 1/2 cup dry)Shutterstock

Oatmeal is a great snack or breakfast choice. “This is a powerhouse full of fiber that will not only help you last through the morning without hunger but will slow down the release of sugar into your bloodstream,” says UnityPoint Health. “Start the day with a hot bowl of oatmeal in the morning or make overnight oats the night before in a mason jar for an on-the-go breakfast.”

Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

Chickpeas are versatile and delicious. “While naturally low in saturated fat, chickpeas are nutrient-dense,” dietitian Caitlin Terpstra tells Mayo Clinic Health System. “They provide nearly 20 grams of protein in a ½-cup serving and 5 grams of dietary fiber. Chickpeas also are a source of folate, iron, vitamin C and phosphorus.”

Water

Young woman in black sport outfit resting and drinking water after running.​3. Drink More WaterShutterstock

Hydration has a significant impact on weight loss. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain,” internist and board-certified physician nutrition specialist Melina Jampolis tells Johns Hopkins. "You may be able to decrease appetite by drinking water if you are, in fact, low in water not calories… We're not certain of the mechanism, but mild dehydration decreases lipolysis, which may be due to hormonal changes.”

💪🔥Body Booster: Fat burning affects the whole body, which includes abdominal fat.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.