15+ Foods That Shrink Belly Fat Quickly

Prunes aren’t considered the most glamorous food, but these sweet gems are packed with fiber, nutrients, and prebiotics. This means they can aid digestion and nourish your gut microbiome. They can also help to burn belly fat! Previous research has suggested that eating 100 grams of prunes each day is enough to make a difference.

Flaxseeds are a nutrient-packed superfood that can help to reduce belly fat. Regular consumption could lower your cholesterol, reduce inflammation, and improve overall digestion. Loaded with fiber, flaxseeds also help you to feel fuller for longer, meaning you’re less likely to be tempted to reach for extra snacks throughout the day.

These tree-like cruciferous vegetables are worth tucking into if your goal is to lower fat around the abdominal area. They’re fiber-rich (keeping you feeling satiated) while also being low in calories. Broccoli also contains phytochemicals which help to promote overall fat loss in the body.

Papayas are a delicious, creamy-tasting fruit packed with vitamin C and vitamin K. These help to boost the immune system and support bone health. They can, of course, also help when it comes to shifting belly fat. This is down to their fiber content and ability to aid digestion.

These vibrant vegetables are naturally sweet and nutritious, more so than white potatoes. They’re rich in fiber and antioxidants, allowing you to bulk out meals in a healthy way. Antioxidants help to reduce inflammation in the body, in turn reducing the risk of fat expansion. Try baking sweet potatoes in the oven and topping them with butter or cheese for a tasty meal.

When it comes to breakfast, oats are an excellent choice for shrinking belly fat. Plain oats are rich in fiber, which aids good digestion and keeps you full until lunchtime. Just remember to avoid pre-packaged, flavored oatmeal options – these are usually laden with hidden sugars. Top your oatmeal with chopped fruit for sweetness instead.

Rich, earthy-tasting mushrooms can help to shrink belly fat in multiple ways. Firstly, they help to stabilize your blood sugar levels which in turn helps you to burn body fat. They're also packed with protein and can boost your metabolism, leading to potential fat loss!

Mild and juicy in flavor, pears are a great choice of food if you want to lose weight. Their fiber content makes for a healthy and filling snack, for starters. Previous research has also shown that people who eat the fresh fruit daily are significantly less likely to be obese!

Brussels sprouts – you either love them or hate them! If you’re willing to experiment with different seasonings and cooking methods, they could just be your key to shrinking belly fat. Brussels sprouts are loaded with fiber (among valuable vitamins and minerals) which can help to keep your abdomen looking trim.

Besides being delicious, avocados are great for blasting belly fat. They’re rich in healthy monounsaturated and polyunsaturated fats and fiber which help you to feel full and satisfied after eating. Previous studies have also shown that consuming avocado every day helps to reduce visceral fat.

If you want to shrink fat around your stomach, consider eating edamame beans for a tasty, healthy snack. Edamame is high in protein, unsaturated fat, and fiber, all of which aid weight management and stabilize blood sugar. These satisfying little morsels can also help to manage hunger, meaning that you’re likely to consume less calories over the course of the day.

Quinoa is a grain to consider eating in place of white rice and pasta if you want to shrink belly fat. This is because it’s a great source of fiber (which can improve digestion and curb overeating), and it contains essential amino acids. If you’re feeling creative, cooked quinoa can even be combined with chocolate and incorporated into baked goods.

Whether you eat raspberries alone or use them as a healthy topping, these fruits are an excellent food for losing fat around your belly. They’re surprisingly high in fiber and low in calories, meaning they satisfy hunger cravings and aid digestion without contributing to excess weight gain.

Cinnamon isn’t just for the festive season – eat this spice all year round if you want to stay trim. Some studies suggest that cinnamon has a stabilizing effect on blood sugar levels. This helps to curb your appetite, resulting in overall fat loss. Stir some into your hot drinks or sprinkle it over yogurt to add natural sweetness.

Incorporating pumpkin seeds into your diet is a simple way to blast fat – they’re full of nutrients which benefit digestion, promote good bowel health, and reduce your risk of developing diabetes. Eat them alone as a snack or add them to salads, oatmeal, yogurt, and trail mix!

If you ever need an excuse to cook Mexican-inspired food, this is it! Whether you’re making tacos, burritos, or salads, toss in some extra black beans to help fight the belly fat. These beans are rich in both fiber and protein, satisfying appetite and helping to reduce fat around the abdominal area.

If you’re a pasta lover, you don’t need to give up the food completely. Simply switch white pasta for a whole wheat variety. Whole grain foods contain more fiber, vitamins, and minerals which help to keep your digestive system healthy. They also help to lower your risk of developing high cholesterol and diabetes.

Chewy figs are the perfect solution whenever you’re craving a sweet treat.  Unlike typical candies and chocolates, they’re packed with nutritional value and help when it comes to weight management and fighting belly fat. Eat them fresh or dried, alone or sprinkled over yogurts and salads.

If you’re a meat eater, don’t worry – you can still eat meat and lose belly fat. Simply stick to lean meats like skinless chicken breasts. These are high in protein and keep you full without being too calorific. Lean cuts of beef such as flank steak are also a good option.

Lentils are another excellent food choice for reducing body fat. They’re high-protein, high-fiber, and packed with nutrition! Experts say that lentils keep you feeling full, help to boost metabolism, and aid fat loss (especially around the midsection). Mix them with tasty herbs and spices in soup and stew recipes.

If you don’t know, tempeh is a plant-based protein that makes for an excellent alternative to meat! Made from fermented soybeans, tempeh is high in protein as well as vitamins and minerals that help support your metabolism. Slice it up and add to stir fries or salads for a tasty meal.

Another alternative to white pasta is chickpea pasta – enjoy cozy comfort food with none of the guilt! Chickpea pasta is much higher in fiber and protein, which is more beneficial in shrinking belly fat than white pasta. The fiber aids in digestion while protein helps to balance your blood sugar.

Not only do pumpkin seeds help to blast belly fat – so do whole pumpkins! Low in calories and high in fiber, they can be chopped and puréed into soups and sauces. If you don’t want to buy hefty whole pumpkins, canned pumpkin is just as beneficial and can be eaten all year round.

Apple cider vinegar might not look appealing but consider a pantry staple if you want to lose belly fat! Research has shown that diluting vinegar with water and drinking it regularly can help you to slim down. Drinking undiluted vinegar is also an option but the acidity may ruin your teeth (not the mention the taste is much stronger)!

Eggs are rich in choline, a nutrient that is linked to reducing visceral fat gain. Eggs are also high in protein which helps to manage your blood sugar levels. Swap sugary cereals for eggs at breakfast time and you’re sure to feel more energetic throughout the morning.

These teeny tiny seeds are much more powerful than they appear! They’re full of protein, fiber, and omega-3 fatty acids, all of which help to battle hunger pangs throughout the day. They're also low in calories which supports overall weight management. Try sprinkling them into salad dressings or stir them into sweet desserts.

Vibrant carrots are one of the best low-calorie vegetables you can eat to lose body fat. They’re rich in fiber which keeps your belly full and promotes good digestion. Drink carrots in juice form or chop up whole carrots for stir-fries and stews. You can also replace chips for carrot batons when indulging in dips.

Mild and creamy in flavor, white beans are a smart addition to any meal, whether it’s soups, stews, or salads. They’re naturally rich in fiber which supports digestive health and overall weight loss. White beans are also an excellent source of protein for vegetarians and meat-eaters alike.

Multiple studies have suggested that green tea can stimulate the body to burn fat by breaking down fat cells. This is because it contains a phytochemical that can boost metabolism. Try drinking several cups a day to reap the full benefits and see if you notice your belly fat shrinking!

You might never have eaten split peas before, but it’s a habit worth getting into if you want to lose fat around your belly! They're exceptionally high in fiber and super versatile. Boil and add them to dips, curries, soups, and stews. Split peas also have a low glycemic index, meaning they prevent blood sugar crashes – this is important as you’re less likely to reach for additional snacks!

Oily fish such as sardines, salmon, and mackerel are rich in protein and omega-3 fatty acids which can play a part in reducing visceral fat. Research suggests that having two or three servings a week is enough to make a difference. Not only can oily fish help you to lose weight, but they can also reduce your risk of developing chronic health conditions like heart disease - it's a win-win!

Watermelon mostly consists of water and therefore takes up more room in your gut when eaten – without the hefty calories! This means you’ll feel full more quickly and are less likely to keep eating. The fruit is also an excellent source of hydration without having to drink liquids.

Plain Greek yogurt is another food that may help to shrink belly fat when eaten regularly. Just remember that not all yogurts are made equal – avoid sugary, flavored options. Greek yogurt in particular contains much more protein than other yogurt varieties, keeping your stomach satisfied for longer.

Research has indicated that eating a Mediterranean diet is beneficial for overall health. This includes opting for foods that are high in healthy fats, such as extra virgin olive oil. Olive oil may reduce belly fat by stimulating digestion and keeping your blood sugar levels stable.

If you can handle the heat, hot chili peppers are a great food for aiding fat loss! This is because they contain a chemical called capsaicin, which can curb appetite and boost metabolism. They’re also super versatile – they can be dried, frozen, or eaten fresh. Chop them up and toss them into stews and dips for extra zing.

Grapefruit is packed with fiber and low in sugar and calories which makes it a perfect food choice if your aim is to lose body fat. Whether you slice the fruit into chunks or opt for grapefruit juice, you’re likely to feel full quickly, meaning that you’re unlikely to overeat.

Spinach and other leafy green vegetables like kale and chard are essentials if you want to shrink belly fat. Spinach is high in fiber which keeps you fuller for longer without having to consume excess calories. Toss leafy greens into practically any savory meal to ramp up its nutritional benefit!

Good news if you can’t live without your daily caffeine fix – coffee may help you to lose weight! Experts suggest that the beverage can boost metabolism and burn body fat. Some also believe that it also acts as an appetite suppressant, meaning that you’re less likely to overeat. Just make sure that you stick to black coffee over sugary, syrupy options.

Asparagus may be one of the most underrated superfoods on this list! It’s worth adding these green spears to your diet if your goal is to achieve a slimmer waistline. This is because asparagus contains a chemical called asparagine, which is known to break down fat.

If you want to shrink belly fat quickly, one of the best things you can do is swap your whole milk for skimmed milk. Whether you’re eating cereal or adding a splash to hot drinks, milk is something that you likely consume daily. Switching to skimmed milk means less calories while still allowing you to feel satiated.