It’s no joke that belly fat is unhealthy.  Carrying excess pounds stored as belly fat located deep within the abdominal region also known as central obesity is more harmful than many individuals realize.  This deeply stored belly fat has its own special name called visceral fat.  Visceral fat is more harmful and worse for your health than fat located anywhere else in the body and is the type of fat that increases the risk for certain chronic diseases.  Regardless of your overall weight, having a large amount of belly fat increases your risk of cardiovascular disease, stroke, insulin resistance and type 2 diabetes.

So, if you’ve been trying to lose weight but still are not seeing the scale tip in the right direction, it could be your diet contains certain foods leading to bloating, water-retention (salt) and a higher calorie intake.  By making a few easy swaps, these 12 foods will not only keep you feeling fuller longer but they will also work their nutrient-enhancing magic to help reduce belly bloat.

1.  Probiotic foods

Also known as fermented food, these gut-friendly foods help boost good bacteria creating the perfect environment to enhance your immune system, regulate gut functions and banish belly bloat.  Try top-notch probiotic foods such as miso, sauerkraut, tempeh, or unsweetened plain Greek yogurt.

2.   Oatmeal

Heart friendly and full of fiber and nutrients, oatmeal is a prebiotic food helping feed the good bacteria in your gut, helping it to proliferate.

3.  Berries

Berries of all kinds (blueberries, raspberries, blackberries, and strawberries) are always a good food choice and will not lead to belly bloat. Packed with fiber (up to 9 grams in one cup), and antioxidants, these naturally sweet fruits need no added sugar. 

4.  Eggs

It’s always a good day when it is started with a high-protein breakfast that includes eggs.  One large egg contains 6 grams of protein – starting the day off with a high-protein breakfast has been linked to weight loss while reducing belly fat in the process.  Eggs are good at other times of the day too – add eggs to salads, stir-frys, or pair them with 100% whole-grain toast and veggies for a hearty breakfast.

5.  Fish

Talk about healthy lean protein and cold-water fish of tuna, salmon and sardines will be in the conversation.  Packed with healthy omega-3 fats, fish is one of the best ways to curb hunger preventing overeating which only contributes to unhealthy belly fat. 

6.  Beans and lentils

Often referred to as “pulses” the dry edible seeds of beans, lentils, chickpeas (garbanzo beans) and peas are a must on every dinner plate.  Chock full of soluble fiber which helps to moderate blood glucose levels and lower cholesterol, pulses are a dietary plus. Their healthy plant-based protein, minerals and B-vitamins, can reduce belly fat by aiding your nervous and muscular systems, helping you build lean body mass.

7.  Olive oil

This Mediterranean staple has a special trick of creating a “full” feeling helping you to slim down overall. Stay away from foods deep-fried in oil – frequent snacking on fried foods is associated with weight gain.

8.  Dairy

Yes, consuming dairy can result in a belly-busting effect.  Choose a cup of low-fat milk, a part-skim mozzarella stick or a half-cup of low sodium cottage cheese for breakfast and you’ll be well on your way to a slimmer you.  Much research has linked calcium with lower body weights suggesting that calcium-containing foods may reduce waist circumference. 

9.  Leafy greens

Load up on leafy greens to see a big difference in a smaller waist.  Loaded with minerals such as potassium, adding in spinach, Swiss chard, mustard greens or Romaine lettuce can help offset the bloat-inducing effects of sodium.

10.  Avocados

Here is a fruit to sink your teeth into.  Avocados are the only fruit containing fat and it’s a good one at that.  The heart-healthy and waist-friendly monounsaturated fat found in avocados are also very filling, reducing the urge to graze on not-so-healthy processed foods later on.

11.  Coffee and tea

Want to keep things moving quickly through your digestive tract? Pour yourself a morning cup of joe or have that hot cup of tea.  Caffeinated coffee and tea can help keep you regular, a key to a tighter-looking tummy.  Just 8 to 16 ounces (about 2 cups) at the same time every day can keep you on a regular schedule.

12.  Citrus fruits

Choose a citrus fruit to beat back belly bloat and inflammation.  The potassium and antioxidants found in oranges or grapefruit are your best allies in making this happen.  A key part of beating the bulge is proper hydration.  Try adding freshly squeezed citrus (lemon, lime, orange) to your water helping to prevent dehydration and to ultimately slim down.