One of the best food groups to add to your diet if you are a swollen belly it’s vegetables.
“Vegetables they are the lowest calorie foods out there, and also one of the most nutrient dense foods!” he says roxana ehsaniMS, RD, CSSD, LDN, registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics. “They are loaded with vitamins, minerals, antioxidants, and dietary fiber. They are packed with nutrients and health benefits.”
Yet it’s a food group that Americans rarely get enough of.
“Specifically over 90% of Americans are not eating the recommended amounts each day,” says Ehsani. “Vegetables are also high water contentso they can help you hydrate and reach your daily fluid goals every day as well.”
So, thanks to their high water and dietary fiber content, consuming certain vegetables can helps your gut healthbecause fiber helps move things through your digestive tract, helping you have regular bowel movements and preventing constipation, and bloating that makes your belly a little rounder than normal.
If you’re looking to reduce bloating for a flatter belly, the #1 vegetable to add to your diet is ginger.
“Ginger is a root vegetable that people may not think too much about, but it is definitely the number 1 vegetable to include in your diet when looking for deflateEhsani says.
She points out that ginger has many medicinal properties that can flatten the belly and soothe the gut from the inside out. Specifically, ginger has anti-inflammatory properties that relieve inflammation that can cause a bigger belly. It also has enzymes that can help the body digest food more easily, which helps prevent bloating after meals.
“If you suffer from an upset stomach or nausea, ginger can help calm nausea as well,” says Ehsani. “It also has anti-inflammatory properties, so it can help reduce muscle pain or other types of inflammation in the body such as arthritis. Ginger contains digestive enzymes that help your body break down protein, so it can help you better digest protein-rich foods.”
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So the next time you’re looking for a flatter stomach, reach for some ginger.
Ehsani suggests that you can make a cup of ginger tea or add grated ginger to your next stir fry.
Looking for more ideas? There are many ways you can include more ginger in your diet to achieve a flat stomach.
“It’s so versatile! You can grate it and add it to soups, or add it as a spice when marinating chicken or fish,” says Ehsani. “You can add fresh or dried ginger to smoothies, smoothie bowls, or even your morning bowl of oatmeal. You could add it to just about any sauce, marinade, or even dressing.”
