Sam’s top belly-busting foods

When you’re trying to tone that tummy and keep the bloat at bay, you need to be looking closely at what you are eating. Sit-ups and workouts can go a long way when it comes to shedding belly fat, but never underestimate the power of flat tummy foods in giving you that bloat-free feeling.

If you’re wondering how to get a flat stomach, take a look at my 10 favourite foods and delicious recipes you can find them in.

1. Almonds


Almonds are high in good fats and are jam-packed with protein and fibre, so they keep you full and satisfied and can prevent you from overeating. This makes them a great snack to help you lose weight. They’re also a great source of magnesium which helps to keep you energized and build and maintain your muscle tissue.

Try my Almond & Banana Chia pudding next time you need a snack to power you up on the go.

2. Eggs

The fat and protein combination in eggs promotes satiety and decreases the levels of hunger-signalling hormones (ghrelin) in the body – so they’re an awesome food to eat when weight loss is the aim of the game. A breakfast staple but also an easy snack, eggs also provide all 8 essential amino acids which help build healthy muscles. The more muscle you have the more energy you burn, helping to shed overall body fat and give you that flat-tummy feeling.


We’ve topped these super easy poached eggs with a probiotic kefir hollandaise to keep your gut healthy and strong! Served with nutrient-dense greens and a sprinkling of crunchy seeds, we reckon this brekkie runs circles around the humble eggs benny!

3. Berries

Berries are jam-packed with antioxidants and fibre. Antioxidants help improve blood flow and can assist with your workouts by helping your muscles contract more efficiently. The fibre in berries helps slow down your digestion, keeping you fuller for longer so you won’t be as tempted to eat more and increase your daily calorie intake.


Try my easy Banana Berry Pancakes which contain buckwheat flour, a gluten-free grain that is a great source of protein. You can even make the batter the evening before to save time in the morning!

4. Salmon

Salmon is a nutrient-dense rich source of lean protein and omega 3 fatty acids. These good fats can promote fat burning by revving your metabolism and keeping you full. Eating good fats, like salmon, as opposed to carbohydrates, means you’ll have fatty acids in your bloodstream and use these as your preferred energy source. This means you’ll burn more body fat – including from your tummy!


These delicious Salmon Burgers are a great way to get a bit of extra fish in your diet. They can also be made in bulk and frozen for quick and nutritious dinners.

5. Greek Yoghurt

Full-fat Greek yoghurts have good probiotic bacteria which help keep your digestive system working efficiently, reducing stomach discomfort such as gas and bloating. Good gut health and an efficient digestive system can be key to keeping your tummy flat.


Give my Coco-Berry Yoghurt Smash a go! It’s a quick and nutritious breakfast that’ll give you a kick start to the day. Place the ingredients in a small jar if you want to take it to work.

6. Asparagus

Asparagus is seriously low in calories and acts as a diuretic which helps relieve water retention and reduce abdominal bloating. Asparagus is also a good source of inulin which helps maintain a healthy digestive system. Give my Inside Out Asparagus and Shitake Sushi Roll a go.


7. Fermented Foods

Fermented foods (think kimchi and sauerkraut) promote good bacteria in your gut to aid digestion and help you absorb nutrients better. Good gut health reduces bloating and discomfort and can also minimize those sugar cravings. Winning!


My easy Kimchi recipe is one recipe that will get your digestive juices flowing! Packed full of stimulating spice and fermented to produce a bunch of good gut bugs, kimchi ticks all the gut-lovins’ boxes.

8. Olive oil

High quality extra virgin olive oil (EVOO) is predominantly made up of monounsaturated fats. These healthy fats lower the levels of bad cholesterol in your body and raise the HDL’s (good cholesterol) in your bloodstream. It’s also a healthy alternative to salad dressings and is great as a cooking oil.

9. Leafy Greens

Leafy greens are low calorie, low carb and full of fibre. They’re a great way to bulk up your meals without piling on calories and the fibre content helps promote satiety.

Beets and Greens Liver Cleanse Smoothie

My Beets and Greens Liver Loving Cleanse smoothie combines all of those liver-loving veggies in one to create the ultimate immune boost! Beets are a favourite of ours, containing betaine, which helps liver cells to eliminate those nasty toxins.

10. Avocado

Avocados are a great source of monounsaturated fats and by now you should know that good fats help you burn fat! When consumed in moderation, good fats keep you full and as over 75 percent of the fat in avos are unsaturated, this makes them the perfect substitute for creamy foods high in saturated fats.

Skin Beauty Avocado Salad

This beauty salad combines many ingredients vital for good skin health including avocado, nuts and leafy greens.

Feel free to share our top belly-busting food tips with your friends!
bloat-reducing foods infographic by 28 By Sam Wood
Sam’s Top Belly Busting Foods

lose belly fat and get flat abs - 7 day guide

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.