20 Ways to Get a Flat Belly Naturally: Tips for a whole-food Diet

Eliminate bloating and achieve a flat stomach with these simple, research-backed tips to lose weight without changing your diet or hitting the gym.

A woman promoting natural ways to achieve a flat tummy with her hands on her stomach
Achieve a flat tummy by making simple changes to your diet 

Here you will find our guide on how to develop a flat stomach naturally. In this article, we will examine the connection between a flat stomach and a whole-food diet. You can improve your health and achieve your flat tummy goals by making a few simple changes to your eating habits and focusing on connected, whole probiotics. The following tips can help you shave a few inches off your waist, and you won’t have to resort to extreme dieting.


Stay Away from Processed Foods

Processed foods have become a standard part of our modern diet, but they may not be the healthiest option. They have lots of sugar, bad fats, and other things added to them that can make you overweight, have heart problems, and cause other health problems. By moving away from processed foods and choosing whole foods, you can take a significant step towards a healthier lifestyle. 

Colorful donuts on a pink background promotes the temptation to indulge in processed food


Risks Linked to Processed Foods

Processed foods are notorious for their negative impact on health. They are high in calories, sugar, salt, and unhealthy fats, leading to problems like obesity, heart disease, type 2 diabetes, and an increased risk of cancer. It's crucial to recognize these risks and switch to whole foods. 

A doctor is standing next to a colorectal cancer


Tips for changing to a complete diet

Gradual Changes: Take small steps towards incorporating more whole foods into your meals. Add fruits, vegetables, and whole grains to your plate, and gradually reduce processed snacks and fast foods.

Meal Planning: Plan your meals ahead of time to ensure you have the necessary ingredients for whole-food recipes. Batch cooking and meal prep can save time and keep you on track.

A person is preparing a salad in bow


Smart Shopping: When grocery shopping, focus on fresh produce, lean meats, and dairy products along the store's perimeter. Read labels carefully and avoid products with added sugars, artificial ingredients, and unhealthy fats.

Label Reading: 

Learn to read labels and choose products with minimal ingredients and no added sugars or harmful additives. Avoid "low-fat" or "low-calorie" products containing unhealthy ingredients.

A woman practices smart shopping by carefully reading labels in a grocery store


Rub Your Tummy

Gentle abdominal massage stimulates the muscles in your digestive system, which can help flush gas and stool out of your body and reduce bloating, Crumble Smith explains. Start by putting your hands just above the right hip bone. Rub in a circular motion toward the right side of the rib cage, across the upper belly, and down to the left hip bone. Make sure you massage clockwise.

A Young Woman Holding Her Stomach


Eat small meals

When you eat a big meal, your digestive system has to work harder to break down the food, Crumble Smith explains, which can lead to feelings of hunger and bloating. Instead, eat smaller meals more often throughout the day.

A small meal of spaghetti served on a white plate with a fork and spoon


Reduce Alcohol Intake

Alcohol is problematic because it is widely consumed in social settings, Crumble Smith says, but it is wise to be careful about how much and what you drink. This is because alcohol increases the amount of gastric acid in the digestive system. Studies also show that the digestive system slows down to allow the body to process alcohol. This means that the food you consume may not be metabolized or broken down properly, as Crumble Smith explains. These issues can be made worse if you drink sugary drinks.

Demonstrating responsible alcohol consumption by pouring a glass of whisky in moderation


Regarding Digestive enzymes

There are a number of enzymes that can help with the digestion of beans and cruciferous vegetables, as well as other foods rich in FODMAPs (Fermentable oligosaccharides, disaccharides, monosaccharides, and Polyols). Source: Goodhousekeeping

It may be beneficial to consult your registered dietitian to see if one of the following enzymes can help with your digestion:


Lactase, Xylanase, Cellulase, Amylase, and Protease Lipase

A group of capsules on a white surface, digestive enzymes


Include ginger in your diet

In addition to its antioxidant, anti-inflammatory, and diuretic properties, ginger is also known to improve digestion. This is because it helps food move through the digestive system at a faster rate, which helps reduce bloating and gas.

Ginger tea is one of the quickest and most popular ways to incorporate ginger into your diet. You can also add it to smoothies, soups, and salad dressings.

Ginger, mint, and oil on a white background for weight lose


Practice Yoga

Yoga may not be your go-to cardio workout, but it does have belly-flattering benefits. According to one small study, women with a 34.6-inch or larger waist circumference significantly reduced their waist size when they did two 90-minute hatha yoga sessions weekly for 12 weeks compared to those who did not do yoga.

Want to give yoga a try? Check out Prevention’s Flat Belly Yoga Program. It tightens and tones your stomach in minutes a day—no crunches needed!

A woman doing yoga on a yellow wall, promoting belly fat


Chew slowly

When you eat faster, your digestive system has to work harder to break down the food. “The stomach and intestinal systems have to work harder to digest the food, which can result in a lot of gas and digestive problems,” says Reichman. When you eat faster, you’re also more likely to swallow air. To help you slow down, try to eat mindfully and listen to the flavors, textures, and tastes of each bite. Try to chew each bite 10 times or more before swallowing.

A hand cutting a timer cake with a knife and fork, slow chewing


Drink green juice

If you’re looking for a way to improve your health and lose weight at the same time, adding vegetable juice to your diet is a great option. Vegetables are packed with essential nutrients like fiber, vitamins, and minerals that are essential for overall health. When you make your own vegetable juices with carefully chosen ingredients, you’ll not only increase their nutritional value, but you’ll also make them taste better. Consuming vegetable juice can also help you feel fuller for longer, which will help you in your weight loss journey.

Green smoothies with apples and green vegetables


Add apple cider to your diet

Acetic acid slows down the rate at which your stomach empties its contents into the small intestine. This may help keep you full for longer after eating.

Apple Cidar vinegar in a bottle with three apples and one sliced on a white wood background


Include good fats

Fatty Acids are found in liquid fats at room temperature. Some of the best sources of monounsaturated fats include avocados, olive oil, nuts, sesame oil, and peanut butter.

Avocado for weight lose, two halves of an avocado on a green background


Try turmeric

Blood sugar control: According to some studies, curcumin can help control blood glucose levels and enhance insulin sensitivity. A stable blood sugar level prevents over-absorption of fat and reduces cravings for sugary foods that cause weight gain and belly fat.

Turmeric powder on a white background promoting flat tummy


Try almond

Nuts have several nutrients that your body may not be able to fully digest. About 6% of the calories in nuts aren’t absorbed by your body. There is some evidence that consuming nuts can have a slightly beneficial effect on your metabolism. Adding nuts to your weight loss plan can help you lose weight. Nuts are known to be very satisfying to eat. High-quality human studies have supported this claim. A meta-analysis of 64 clinical studies and 14 randomized, controlled trials showed that almonds alone were the only nuts that showed a small but substantial reduction in weight and body weight mass. Overweight women who ate nuts lost more weight than those who ate nuts-free. The almond-eating group also improved their waist circumference and had better health

Almond nuts with green leaves on white pattern top view, flat lay


Consider cinnamon

According to some studies, cinnamon may have some side effects on the bodies's metabolism, which may help burn more calories, including calories stored as belly fat

Cinnamon powder and cinnamon stick in a wooden spoon, wood surface, studio shot, promoting belly fat lose..


Implement spinach

Say goodbye to bloating and discomfort! Spinach promotes healthy digestion and aids in maintaining a happy gut.

A woman is preparing salad with spinach in the kitchen


Include beans

There are many benefits to eating beans, but one of the most important is weight control. Beans are packed with protein and fiber, which help keep you full for longer. Studies have shown that people who eat more protein and fiber have a healthier BMI. One study over 10 years found that people who ate beans regularly lost less weight and had lower belly fat than those who didn’t. By adding beans to your diet, you’ll be able to reap the benefits of this magic duo, which will help support your weight loss efforts and help you live fuller, healthier lives.

Diagonal stripes of brown shaded beans


Intake of plant-based kinds of milk

The first thing I do when I see a person who says they’re bloated is get a dietary summary of what they typically eat. The most common food intolerance is lactose intolerance. Lactose intolerance is when your body does not produce enough of an enzyme called lactase to break down a milk sugar called lactose. This can cause bloating and diarrhea and is estimated to affect 68% of people around the world. Fortunately, there are plenty of plant-based milk, yogurt, and ice cream options that do not contain lactose, such as almond milk, soy milk, hemp milk, oat milk, cashew milk, pea milk, and banana milk. You can also take an over-the-counter (OTC) lactase supplement called Lactaid.

Reducing bloating, pouring milk in the glass on the background of nature

Frequently Asked Questions

1. Is it possible to get a flat stomach naturally without resorting to diets or supplements?

Yes, absolutely! By adopting a whole-food diet and making healthier food choices, you can naturally reduce belly fat and achieve a flat tummy without taking extreme measures.

2. How do whole foods help flatten the tummy?

Whole foods are minimally processed and rich in essential nutrients, fiber, vitamins, and minerals. They promote better digestion, aid in weight management, and reduce the risk of chronic diseases, contributing to a flatter tummy.

3. Can I still enjoy my favorite foods while transitioning to a whole-food diet?

Yes, you can still enjoy your favorite foods! The key is moderation. Gradually reduce processed snacks and meals while incorporating whole-food alternatives into your diet.


4. Will a whole-food diet be expensive and hard to maintain?

A whole-food diet can be affordable and sustainable. Buying fresh produce, whole grains, and lean proteins can often be more cost-effective than processed convenience foods in the long run.

5. Are there specific exercises I should incorporate with the whole-food diet to target my stomach?

While a whole-food diet is crucial for overall health, incorporating targeted abdominal exercises, such as crunches and planks, can help tone and strengthen the muscles in your tummy.

6. Can I still dine out while following a whole-food diet?

Yes, dining out is possible while following a whole-food diet. Look for restaurants that offer healthier menu options, such as salads, grilled proteins, and vegetable-based dishes.

7. How long will it take to see results in achieving a flat tummy with this diet?

The timeline for seeing results may vary from person to person. Consistency is key. With a whole-food diet and regular exercise, you may start noticing positive changes within a few weeks to a couple of months.

8. Can I consume whole-food snacks if I get hungry between meals?

Yes, you can enjoy whole-food snacks like fresh fruits, nuts, or yogurt between meals. These healthy options can satisfy your hunger while supporting your flat tummy goals.

9. Is it safe to make this dietary change if I have any underlying health conditions?

Before making significant dietary changes, especially if you have underlying health conditions, it's essential to consult with a healthcare professional or a registered dietitian to ensure the diet is suitable for you.

10. Will a whole-food diet help reduce bloating and improve gut health?

Yes, a whole-food diet can reduce bloating and improve gut health due to its high fiber content and the absence of artificial additives found in processed foods.

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