If you suspect you might have a food intolerance or your stomach bloating persists for an extended period of time, please see your doctor.

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 to shedding belly fat, but abs really are made in the kitchen. Never underestimate the power of eating the right foods that can stop bloating, naturally! 

Keep reading for some easy recipes to help flatten your stomach. And don’t forget to grab a copy of my free 7-day guide to getting a flatter stomach!

bloat-reducing foods infographic by 28 By Sam Wood
Sam’s Top Belly Busting Foods

Top 10 foods for a bloat-free belly

If you’re wondering how to get a flatter, bloat-free stomach, you should eat more of these healthy foods.

  1. Almonds
  2. Eggs
  3. Berries
  4. Salmon
  5. Greek Yoghurt
  6. Asparagus
  7. Fermented Vegetables
  8. Olive Oil
  9. Leafy Greens
  10. Avocado

Keep on reading for some easy recipes to help flatten your stomach and, don’t forget to grab a copy of my free 7-day guide to getting a flatter stomach!

Sam’s belly-busting foods (and 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.


ANTI-BLOATING RECIPE: 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.


ANTI-BLOATING RECIPE: 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.


ANTI-BLOATING RECIPE: 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!


ANTI-BLOATING RECIPE: These delicious Salmon Burgers are a great way to get a bit 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.


ANTI-BLOATING RECIPE: 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.


ANTI-BLOATING RECIPE: Give my Inside Out Asparagus and Shitake Sushi Roll a go. A great choice for eating healthy this summer!

7. Fermented Vegetables

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!

Easy kimchi recipe for improved digestion

ANTI-BLOATING RECIPE: My easy kimchi recipe is one recipe that will get your digestive juices flowing! Packed full of stimulating spice this fermented recipe increases the production of healthy gut bacteria which are known to reduce belly bloat.

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. For a healthy hit of olive oil (and a whole lot of other nutritious foods), try my Quinoa & Roast Vegetable Salad with Haloumi.

Warm Quinoa & Roast Vegetable Salad with Haloumi
This is one of our most popular warm salads! It's a the perfect salad for winter, spring and autumn. It's not only fresh and colourful but it has a 24g serve of vegetarian protein to keep you feeling satisified so you'll feel fuller for longer.
Get the full recipe

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
Beets & Greens Liver Cleanse Smoothie

ANTI-BLOATING RECIPE: 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

Skin Beauty Avocado Salad
Avocado Beauty Salad

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.

ANTI-BLOATING RECIPE: This avocado beauty salad combines so many ingredients vital for good skin health – and they also happen to be foods that help you get a flatter, bloat-free belly!

FREE: 7-day guide to a flatter stomach!

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 to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.