22 Best Carbs For Cutting Belly Fat, Dietitians Say – Eat This, Not That

If you’re trying to get rid of belly fat, carbs are probably a food you think you should cut out. But that’s only partially true.

“Carbs get a bad rap because they’re associated with simple carbs found in drinks, sweets, and other processed foods,” says one dietitian nutritionist. Jonathan Valdez, RDN, owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics. “When consumed in excess, they can cause cardiovascular disease, diabetes, stroke, heart disease, etc.”

While it’s important to cut out these types of carbs, other types of carbs will go a long way in helping you reach your belly fat weight loss goals.

“Carbohydrates obtained from whole foods can be part of a healthy, balanced diet,” according to Brittany Michels, MS, RDN, LDN, Registered Dietitian Nutritionist at The Vitamin Shoppe. “Not all carbs are created equal. Some carbs contain components that may aid weight management and reduce body fat.”

Next time you go to the grocery store, be sure to grab the following carbs to help shed that belly fat.


“It’s my favorite. It’s not only inexpensive, but it has a combination of high fiber and protein needed to feel full with fewer calories,” says Valdez. “When it comes to belly fat, excess calories are the enemy.”

broccoli and green beans

“Soluble fiber is found in plant foods and has a gel-like consistency that slows digestion, improves satiety, and helps with blood sugar management. These benefits may contribute to fat loss,” says Michels. “A five-year study found that eating 10 grams of soluble fiber a day reduced belly fat by 3.7%. Another study found that people who ate 3/4 cup of beans a day weighed 6.6 pounds less than those who ate none. – although bean eaters consume an average of 199 calories more per day.”

Foods included in this list include carrots, green beans, broccoli, navel oranges, avocados, grapefruit, strawberries, flax, and Beans.

greek yogurt

“In general, plain Greek yogurt will be high in protein, with 1 cup being about 20 grams of protein,” Valdez says. “Carb wise, it will be close to yogurt and cow’s milk at around 10 grams of carbs. Overall, this high-protein powerhouse paired with fruit will be a delicious snack that will maximize your satiety with less calories to keep your belly fat down.”

fermented foods

“Several probiotic strains (such as Bifidobacterium animalis, Bifidobacterium breve, Lactobacillus gasseri BNR17, Lactobacillus plantarum, Lactobacillus rhamnosus, Lactobacillus salivarius Ls-33) are linked to either lower body fat, abdominal fat, lower body weight, reduced waist and hip circumference and/or decreased appetite,” says michaels.

These foods include kefir, kimchi, sauerkraut, and kombucha. She adds that you might also consider a probiotic supplement, like this one.

prebiotic foods for gut health, keto, ketogenic, low carb diet, sugar free, dairy free and gluten free, healthy plant based vegan food

“Prebiotic fiber is defined as any fiber that feeds our good gut bacteria,” says Michels. “Prebiotic fiber produces small-chain fatty acids that nourish gut flora. Not all plant-based dietary fiber provides this added benefit. Prebiotic fiber provides support for digestion and blood sugar management, which can contribute to fat loss.

These foods include leeks, bananas, Jerusalem artichokes, honey, onions, garlic, and chicory root.

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