Eating low-sugar foods can be a game-changer for those looking to reduce bloating and lose fat. These foods help manage blood sugar levels, minimize insulin spikes, and prevent the accumulation of excess fat. Additionally, many low-sugar options are rich in fiber and essential nutrients that support digestion and reduce bloating.
We checked in with health experts Dana Ellis Hunnes, PhD, MPH, RD; Alanna Kate Derrick, sports nutrition coach; Dr. Mrinal Pandit, a registered dietitian, clinical nutritionist, and certified nutritional counselor; and Dr. Daniel Boyer, MD, health and nutrition expert at Farr Institute, to learn about nine low-sugar foods that can reduce bloating and shed fat. They told us that lentils, okra, beets, artichokes, berries, whole grains, chia seeds, avocado, and bananas are the ones to eat more of. Read on to find out more.
1. Lentils
Lentils are rich in dietary fiber, which aids digestion and promotes regular bowel movements. This can help reduce bloating by preventing constipation and promoting a healthy gut. Despite being nutrient-dense, lentils are relatively low in calories. This makes them a great option for those looking to lose weight without sacrificing essential nutrients.
"These nutrition powerhouses pack around 16 grams of fiber per cooked cup!" Derrick says. "The combination of protein and fiber makes lentils an incredibly satiating addition to salads, soups, and grain bowls. Simply rinse them, then toss them into your dishes for an instant nutrient boost."
2. Okra
Okra is low in calories, making it a great addition to a weight-loss diet. It provides essential nutrients without adding excessive calories. Okra has a high water content, which helps keep you hydrated. Proper hydration is crucial for reducing bloating and maintaining overall health.
"It is so slimming and packed full of fiber!" Derrick notes. Plus, it's excellent for your digestive health, too. "Okra helps to slow down your digestion while also helping to 'clean' everything out," she continues.
3. Berries
Berries such as strawberries, blueberries, raspberries, and blackberries have relatively low sugar content compared to many other fruits. This helps in managing blood sugar levels and reducing insulin spikes, which can aid in weight management. The fiber and prebiotics in berries support a healthy gut microbiome, which is essential for efficient digestion and minimizing bloating.
"Berries make a delicious high-fiber dessert or addition to overnight oats, parfaits, etc.," Derrick says. "Raspberries contain an impressive 8 grams of fiber per cup. The antioxidants in berries also help reduce inflammation that can cause belly bloating."
4. Beets
Beets are relatively low in calories, making them a great option for those looking to reduce their calorie intake while still enjoying a nutritious and satisfying food. Beets have natural diuretic properties, which help the body eliminate excess water and reduce water retention. This can significantly decrease bloating.
"Beets are high in fiber and can help with digestion, owing to their betaine, which is a digestive enzyme," Hunnes says. "As we get older, we tend to drink less and stay less well-hydrated, which can keep us up," she continues. "[High-fiber] foods can really help, especially when they come from fresh vegetables, whole grains, fruits, etc. because they contain moisture in them as well."
5. Artichokes
Similar to other high-fiber veggies, artichokes are rich in dietary fiber, which is great for your digestive health. This helps prevent constipation and reduces bloating. They're also low in calories, making them a nutritious and satisfying food that can help with weight loss without adding a lot of extra calories to your diet.
According to Derrick, "Artichokes are another all-star bloat-buster, providing around 10g of fiber per medium artichoke." She notes that "the specific type of fiber artichokes contain actually feeds the good bacteria in your gut, improving overall digestion."
6. Whole grains
Whole grains are a fantastic low-sugar food choice that can aid in reducing bloating and supporting weight loss. Their high fiber content promotes healthy digestion, prevents constipation, reducing bloating, and other digestive discomforts.
"These complex carbs take longer to break down compared to refined grains, keeping you satisfied while pushing out waste more efficiently," Derrick explains.
7. Chia Seeds
Chia seeds are incredibly rich in dietary fiber, particularly soluble fiber. This type of fiber absorbs water and forms a gel-like substance in the digestive tract, promoting healthy digestion and regular bowel movements. This can help with bloating and prevent constipation.
"Add chia seeds to smoothies, yogurt, or oatmeal to boost fiber and omega-3 fatty acids," she suggests. Or, "Make chia pudding by soaking chia seeds in almond milk or coconut water overnight and topping with fruit and nuts for a satisfying breakfast or snack."
8. Avocados
Avocados are not big on sugar, which is great if you're keeping an eye on your blood sugar levels. Plus, they're loaded with fiber that keeps things moving smoothly, which means less bloating or feeling sluggish.
"Avocado is an excellent source of fiber, particularly soluble fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels," Dr. Pandit says.
9. Bananas
Bananas have a low to moderate glycemic index, which means they cause a slower, more controlled rise in blood sugar levels compared to high-sugar foods. This helps maintain stable blood sugar levels, reduce cravings, and prevent fat storage.
Boyer stresses eating "fruits that are low in sugar and high in fiber," such as bananas. "Fruits low in sugar can help prevent blood sugar spikes that can lead to bloating and cravings later in the day, while high-fiber fruits help promote healthy digestion and regularity (which can also lead to less bloating)," he says.
