Foods and Your Belly: Which Ones to Limit and Why

Looking for the foods to cut out to lose belly fat? Certain products can encourage bloating, water retention or fat storage around the abdomen. Identifying the foods that disrupt your digestion can help you decide which ones to limit. Here are the main foods to keep an eye on day to day.

Cruciferous vegetables

What are they? They belong to a family of vegetables that includes all types of cabbage (cauliflower, white cabbage, red cabbage, broccoli, Brussels sprouts, Romanesco), as well as watercress, rocket, turnip and swede. Cruciferous vegetables are delicious and low in calories, but they have an unfortunate tendency to ferment in the digestive tract. The result: bloating galore — and a stomach that puffs up like a balloon! Try not to eat too much of them, and above all avoid having them at two consecutive meals, to prevent gas and swelling.

Raw vegetables

Still in the vegetable category. Raw vegetables are a good choice, thanks to their low calorie content. That said, eat them in reasonable amounts and alternate between raw and cooked. Once broken down by the stomach, the dietary fibre in raw vegetables ferments in the intestines. Digestion slows down and bloating sets in. Do eat raw vegetables, for their minerals, vitamins and low calorie count, but chew them thoroughly and don’t overdo it.

Dairy products

To be clear, dairy products don’t cause belly fat! But some people are particularly sensitive to lactose, the natural “sugar” in milk. Those who are lactose intolerant don’t produce enough lactase, the enzyme needed to digest it. Too much lactose and you’re looking at bloating, abdominal cramps and a hard, uncomfortable stomach. If this sounds familiar, opt for:

• Lactose-reduced products (such as lactose-free milk)
• Hard cooked cheeses (in moderation, as they are calorie-dense!) such as Gruyère, Beaufort, Emmental or Comté
• Uncooked pressed cheeses, such as Morbier, Ossau-Iraty, Raclette (phew!), or Saint-Nectaire
• Blue cheeses in moderation
• Yoghurts made from fermented milk, which contain probiotics

Fried foods

Chips, spring rolls, doughnuts on the beach… We all know the feeling of giving in to temptation. But if fried food is your guilty pleasure, watch out! Fried foods have been cooked for a long time in fat (usually oil). Loaded with grease, they may satisfy your taste buds (fat being a carrier of flavour), but they are calorie-dense and not exactly kind to your waistline. On top of that, they are heavy to digest: oxidising compounds called AGEs form during cooking and are unwelcome in the body. In short: high calorie load + poor digestion = a bigger belly. For a slim waist and a flat stomach, say goodbye to crisps!

Cured meats

Salami, Rosette, Parma ham… You love sharing a charcuterie board with friends at aperitif time. Completely understandable — except that cured meats are fatty and salty. If you eat them regularly, don’t be surprised to notice a little belly forming! Fat is not only stored by the body as it tries to build up reserves, it also takes a long time to digest and slows down transit. As for salt, it encourages water retention. So go easy on the prosciutto and opt instead for a lighter aperitif.

Fizzy drinks

It’s right there in the name: they’re fizzy! If your stomach already tends to bloat at the slightest thing and you drink fizzy drinks all day long, brace yourself. Gas and bloating are guaranteed! If your stomach bloats easily, it’s best to kick this habit. Sodas, diet or otherwise, are the enemy of a flat stomach. Swap them for healthier drinks such as water, iced tea (unsweetened) or freshly squeezed fruit juice.

Ready meals

We know: sometimes you get home from work in the evening and you’re exhausted. The temptation to do absolutely nothing takes over. The easy solution: a ready-to-eat meal. And yet, it’s far from a good idea… because ready meals are packed with salt, sugar and flavour enhancers (monosodium glutamate, to name one). Salt encourages water retention. Sugar is converted into fat by the liver, and that fat is stored directly around the abdomen (hello, belly pouch!). As for glutamate, it intensifies the flavour of food so much that you end up eating more than you should. Still tempted to pop a ready meal in the microwave? Better to whip up something light from scratch!

“Sugar-free” foods

Be wary of the “sugar-free” label! Why? Because these products often contain a sweetener called polyol. This ingredient is particularly hard on digestive comfort. It causes bloating and significant intestinal discomfort when consumed in excess. Our advice: check labels carefully for this “fake” sugar, which claims to be your stomach’s friend but may actually leave it bloated. For your digestive comfort, it’s far better to enjoy a square of dark chocolate at the end of a meal than to munch on handfuls of “sugar-free” sweets!

Puffed and airy foods

Popcorn, puffed rice cakes, meringues… You love that light, airy sensation in your mouth. Completely understandable — except that these foods, however delicious and light they may seem, are full of air! Once eaten, that air ends up in your stomach. Don’t expect to deflate anytime soon — and neither will your belly! Not to mention the sugar content of some of these snacks. To sum up: at the cinema, that giant bucket of popcorn? Not for you. Stick to a small handful for the pleasure of it, and you’ll be just fine…

Chewing gum

Much the same principle: you chew and chew… and swallow air for nothing! Chewing gum may freshen your breath, but it won’t do you any favours if you’re trying to lose belly fat. Swallow too much air and you risk a bloated stomach!

Pulses

Legumes have a lot going for them nutritionally: rich in plant-based protein and fibre, low in calories and very filling. Pair them with complex carbohydrates (such as brown rice and lentils Indian-style) and you’ll benefit from everything they have to offer. That said, if your gut is on the sensitive side, eat pulses in moderation. Their fibre can be slow to digest for some people, meaning they linger in your digestive system for a long time — and your stomach won’t thank you for it. Bloating and gas may well leave your belly looking puffier than you’d like.

Sugar in general: a food to cut out to lose belly fat

The last enemy of a flat stomach, and perhaps the most serious, is sugar. Sodas, ice cream, fruit yoghurts, cakes… all foods high in fructose and other added sugars that are best kept to a minimum. Cut back on processed sugary products as much as you can. Choose natural sugars instead, such as those found in fruit, honey or maple syrup. Use warming spices (cinnamon, star anise, green cardamom) to flavour your desserts.

Losing belly fat doesn’t mean depriving yourself of everything or following a drastic diet. It’s first and foremost about understanding how your body responds to certain foods. Bloating, gas, water retention or fat storage: every body is different.

Try cutting back on the most irritating foods and those high in sugars and processed fats. Combine these good habits with adequate hydration, regular physical activity and quality sleep: these changes may be easier to maintain in the long run.

Frequently asked questions

Which foods should I cut out first to lose belly fat?

Start with processed sugary products and ready meals, which are loaded with sugar or salt, then fried foods and fatty charcuterie such as salami and ham. It’s also worth cutting down on fizzy drinks, diet or not, as the gas can encourage bloating. For vegetables, dairy and pulses, it’s more a case of adjusting portions to suit your digestive tolerance.

Should I give up dairy for a flat stomach?

No, dairy products don’t cause belly fat in themselves. People who are sensitive to lactose may, however, experience bloating. If you suffer from cramps or abdominal pain, speak to your GP before changing your diet.

Related articles

• 24 Tips to Lose Belly Fat Naturally
• 8 foods that cause bloating

Useful categories: Slimming Nutrition, Weight Management.

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