Top 8 Foods to Avoid for Flat Stomach

Find the list of top 8 foods to avoid for flat stomach in this article.

It’s true – consuming a lot of certain foods or food groups can promote the storage of belly fat. 

Avoid or at least limiting the consumption of these foods can help you reduce weight and kickstart fat burning especially in the belly area. This can help you achieve a flat stomach. 

According to Harvard Medical School, the places you gain fat are not only influenced by genetics but also hormones and diet. 

That means what you eat matters a lot if you want to slim down your belly. 

Here’s a list of the top foods to avoid for flat stomach: 

List of Top 8 Foods to Avoid for Flat Stomach 

1. High-Fructose Corn Syrup 

High-fructose corn syrup is an ingredient in many processed foods including sodas, sweetened juices, crackers, condiments & salad dressings, cookies, candy, granola and nutrition bars, prepackaged meals such as pizza, store-bought peanut butters, some sweetened breads and pastry, etc. 

It contains a lot of fructose which is what you need to avoid for a flat stomach. When you consume a lot of fructose, it travels to your liver instead of entering the blood stream and triggering the pancreas to release insulin. It instead triggers the release of cortisol (stress hormone) in the liver, which increases the chances of fat being stored in the belly. 

Unlike other sugars such as glucose, fructose doesn’t increase the release of leptin or decrease the release of ghrelin, two hormones that alert the body to eat when hungry and to stop eating when full. This contributes to weight gain especially belly fat.

This 2015 study shows that consumption f fructose-sweetened drinks leads to obesity and increases the risk of developing belly fat, in particular. 

2. Highly Salty Foods 

These include potato chips, salted nuts, canned meats and fish, processed meats like sausages, prepackaged foods including pasta and pizza, store-bought pickles, salt seasonings and more.

Salty foods are high in sodium and low in fiber which promotes water retention. This contributes to bloating, makes you feel heavy and gives you the appearance of a bigger stomach. 

3. Refined Carbohydrates  

Foods containing refined carbohydrates include white bread, pasta or noodles, pastries, breakfast cereals, crackers, potato chips, instant oatmeal, French fries, ice cream and processed foods containing white flour. 

Refined carbohydrates are processed to remove fiber and many beneficial nutrients. 

This makes them move quickly through the digestive system, which leads to a sharp rise in insulin and blood sugar levels. Right after this rapid and quick rise then triggers an increase in cortisol (stress hormone) which leaves you feeling hungry, fatigued, irritated and feeling low. 

According to this 2016 study, consuming too much refined carbohydrates in your diet increases the risk of metabolic syndrome which has symptoms such as extra belly fat. 

Opt for complex carbohydrates and whole grains such as whole grain bread, whole wheat pasta, millets, quinoa, steel-cut rolled oatmeal and others to help reduce belly fat and trim your waist line. 

Eating too many of these types of carbohydrates affects the way your body uses insulin and can disrupt other hormones, leading to weight gain, specifically in the belly.

4. Trans Fat 

Trans fat is one of the top foods to avoid for flat stomach. 

Some of the major sources of trans fat include cakes, pies, crackers, cookies, doughnuts, biscuits and other pastries, margarine, fried foods, and foods made with partially hydrogenated vegetable oils.

A 2012 study showed that compared to saturated fats, trans fats is the one that more significantly increased visceral fat accumulation which includes the dangerous belly fat.

Trans fat also promotes chronic inflammation, insulin resistance and metabolic syndrome in addition to increasing belly fat, according to this research.

5. Alcohol

This should come as no surprise but alcohol is one of the top 5 foods to avoid for flat stomach. 

Alcohol contains a very high calorie content and little nutritional value. When consumed in large quantities, it can lead to an increase in belly fat, also known as a beer belly. 

In this study, participants who had more than one drink over a 30-day duration were shown to have more belly fat than those who drank small amounts more regularly. 

If you’re serious about getting a flat stomach, avoid alcohol completely or take only one drink per sitting.

Other Foods to Avoid for Flat Stomach 

• Too much high-fat dairy  
• High consumption of red meat
• Eating a lot of cruciferous vegetables like cabbage, kale and broccoli

Banish belly fat for good with the above top 8 foods to avoid for flat stomach.