Bloated Belly

Another reason for a fat or large tummy is due to bloating. A bloated belly can be caused by a number of reasons and eliminating or reducing those reasons is a good way to start getting a flat tummy and lose weight without a strict diet.

Belly bloat can be caused by water retention, heavy solids, and gas so getting rid of those causes will help you look and feel lighter more quickly.

Avoid the following:


Salt attracts water and when you eat higher amounts, your body will retain more fluid, contributing to extra weight from excess water and make you feel sluggish, and not apt to be more active.

Excess Carbs

Decrease your carbohydrate intake, especially the white breads, pastas and rice, to temporarily train your body to access the stored carbohydrates your body already has, and burn it off. At the same time, you'll get rid of the excess stored fluid.

Bulky Raw Foods

Eat only smaller portions of cooked vegetables, unsweetened dried fruit, and canned fruits in natural juice, not syrup. This will allow you to meet your nutrient needs without expanding your tummy with all the extra volume from raw bulky fruits and veggies.

Gassy Foods

Some foods cause your body to create more gas and hence a bloated feeling. For instance, legumes, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers, and citrus fruits to name a few.

Chewing Gum

When you chew gum, you swallow air! The air gets trapped in your body and causes pressure, and a bloated belly.

Sugar Alcohols

These are sugar substitutes such as xylitol or maltitol. Low-cal, low-carb or 'sugar free' products that power or energy bars, cookies, candy, etc and energy bars often have to make them taste sweet. Because your body can’t absorb most of them they can cause gas, abdominal distention, bloating, and diarrhea.

Fried Foods

Fatty fried foods digest slowly and cause heaviness and a bloated belly. Stick to the good for you MUFA fats.

Spicy Foods

Stomach acid can be released from eating foods seasoned with such seasonings as black pepper, nutmeg, cloves, chili powder, hot sauces, onions, garlic, mustard, barbecue sauce, horseradish, ketchup, tomato sauce, or vinegar.

Carbonated Drinks

Sodas are loaded with bubbles and sugars, which end up in your belly.

High-Acid Drinks

High acid drinks can irritate and cause swelling. These can include alcohol, coffee, tea, hot cocoa, and acidic fruit juices.

All the above categories are part of a 'jumpstart' phase of the Flat Belly Diet.

Return from Bloated Belly to Flat Tummy Home