They have lots of fiber, plant-based protein, vitamins that help your immune system, and minerals that help get rid of bloat.

You can put chickpeas in salads, soups, stews, and side foods with ease.
Besides that, chickpea flour is a great choice to regular flour when baking because it makes the food more nutritious and filling.

With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes.
Try this the next time you’re craving sweets: add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.

It doesn’t get any better than the healthy fats in this fish when it comes to hearty protein, alongside salmon and sardines.
They’re filled with omega-3s and lean protein, helping you fill up at meal time and dodge sneaky snack attacks later in the day or night.

Zinc and polyunsaturated fatty acids in salmon make it a great choice for dinner.
A vitamin D substance found in each fish has been linked to studies showing that it may help overweight people control their weight.
Plus, 25% of your daily vitamin B6 needs will be met. This vitamin can help keep your mood and stress in check.

It’s true—air-fried potatoes (yes, really!) are a great way to get potassium, which can help with bloating and balance out salt.
And because they have a lot of fiber, potatoes can be a healthy food—as long as they’re not made into french fries.

In addition to having a lot of zinc, which is good for your immune system, pumpkin seeds also have a lot of fiber, which makes them a very filling snack.

Pepitas are a great snack food because they add about 7 grams of protein to a small amount.

Foods that have been fermented, like miso, tempeh, and sauerkraut, contain probiotics, which are good bacteria that help your immune system, keep your gut healthy, and get rid of gas.

Unsweetened plain Greek yogurtcan provide probiotic benefits too. Make sure that each 6-ounce serving has at least five types of bacteria.

Like yogurt, kefir is a cultured diary byproduct, but it’s more of a creamy, delightful drink that has a smoothie consistency.

It has a lot of probiotics that help keep your gut healthy. If you feel fat, this is a great choice because constipation can be a big cause of that.

Adding a splash to your morning smoothie is a great way to get a lot of protein.

sauerkraut may be the first fermented food you ever encountered — and it should have a space among other condiments in your pantry.

There are probiotic benefits to sauerkraut because it’s been fermented. Mostly, it’s low in calories and high in fiber, like most veggies. Right away, try putting it on a salad or a sandwich.

Probiotics introduce useful bacterial to your system, but the prebiotics in oats feed the good bacteria already living there, helping it proliferate.
Also, oatmeal, which is made from oats, has a lot of fiber—4 grams in just half a cup—which will help you stay full until lunch.

 We love almonds, peanuts, walnuts, and pistachios. Specifically, almonds are a great source of protein, and many studies have shown that eating more almonds can lower LDL cholesterol (the “bad” kind).

The Journal of Research in Medical Sciences says that eating almonds as a snack on a daily basis may help people lose more weight because they speed up metabolisms.

Walnuts are another nut hero. They are high in monounsaturated fats, which makes them a much healthier snack than chips or pretzels for on the go.

Previous studies have shown that walnuts, in particular, can help you control your hunger between meals.

Have you ever wondered why pistachios are sometimes sold in their shells? You won’t believe it, but pistachios are a great example of a healthy snack that may make you slow down and pay attention to what you’re eating because of their shells.

A study in the journal Appetite found that dieters were more likely to eat less when they were cracking pistachios. This was because the shells reminded dieters of how much they had already eaten.

Each cup of blueberries has 4 grams of fiber, and they also have a lot of vitamins. They are a tasty, juicy treat.
Also, blueberries have less sugar than most other fruits. They’re a sweet, healthy snack or treat option that will fill you up.

Compared to other berries, raspberries have especially high fiber counts.
They’re a great addition to an already balanced breakfast, whether it’s cereal, oatmeal, yogurt, or even a quick smoothie (making it feel so much more substantial!).

Plant-based oils like extra-virgin olive oil create that “full” feeling and help you slim down overall.
A substance called oleocanthal, which is found in extra-virgin olive oils and has been said to have effects on the body similar to ibuprofen when taken regularly, also helps lower inflammation.

Skip battered foods deep-fried in oil, though! You should only eat fried snacks once in a while because they can make you gain weight.

Researchers have found that eggs may help people lose weight over time because they are low in calories and high in other nutrients.

Breakfasts high in protein, like omelets and veggie-packed skillet scrambles, can keep you full all day. But a hard-boiled egg on top of a salad for lunch can also keep you full until dinner.

You can find beans in a lot of vegetarian recipes because they are full of minerals, B vitamins, and plant-based proteins.
Also, they have a lot of soluble fiber, which makes it take longer for your body to digest a bean-based meal. This means you’ll eat fewer calories throughout the day.

These little protein-filled bites of plant-based goodness make for excellent soup bases or salad additions to make a meal feel so much more substantial.

As far as weight loss goes, grains get a bad reputation. But that’s because refined grains are linked to bigger waists.
But 100% whole grains are great for preventing bloating because they are full of minerals and balance out the salt you eat during the day.
For the most health benefits, stick to pantry items like farro and brown rice.

Quinoa is a great whole grain to eat a lot of because it is high in fiber and a complete protein, which means it has the right amounts of all eight necessary amino acids.

Because it has a low glycemic index, it doesn’t completely mess up blood sugar levels either. Overall, if you want to keep your weight off, you need to add quinoa to your diet.

You should get omega-3s from plants every day, but leafy greens like spinach are especially good for getting in shape.
Spinach is full of minerals, like potassium, which can help balance out the effects of salt on your stomach.

Another leafy green, kale is virtually fat-free and a single cup containsabout 30 calories, alongside strong amounts of vitamins A, K, C, B6, calcium, potassium, and magnesium, among others.
Whether it’s tossed as a salad or sautéed as a side for dinner, kale is a no-brainer for anyone trying to eliminate stubborn belly fat.

These crunchy vegetables are all high in fiber: broccoli, cauliflower, Brussels sprouts, kohlrabi, and more. You can find them fresh in any food aisle.

These vegetables are low in calories when cooked simply in a sauté or baked on a sheet pan. But if you eat them raw, they keep all of their phytonutrients, which include many minerals and vitamins (from calcium to zinc!) that you may not be getting enough of in other parts of your diet.

Fans of this fruit (yes, it’s a fruit!) will be happy to hear this: A study from 2013 found that eating avocados daily was linked to a smaller waist and a lower BMI.

Also, the monounsaturated fats are good for your heart and make you feel full, which makes you less likely to snack on processed foods afterward.

https://drkotb.online/healthy-eating" target="_blank" rel="noopener" data-vars-ga-outbound-link="https://www.goodhousekeeping.com/health/diet-nutrition/g2065/potassium-superfoods/">Filled with potassium and magnesium, bananas offset the bloat caused salty processed foodsand pack in plant-based prebiotics, “feeding” your good bacteria. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal.

Caffeinated coffee keeps things moving through the digestive tract.Drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule.

Furthermore, a regular cup of Joe can influence your metabolic rate for the better, per previous research. Just remember: The neater your coffee is, the better.

Sugary mixed-coffee treats can lead to weight gain due to sugar-packed flavorings and synthetic sweeteners.

There is a lot of water in tomatoes, mushrooms, carrots, cucumbers, and other salad staples, so they help you stay hydrated.
That extra water can counteract the lack of fluid loss caused by too much salt.

As a prebiotic-filled veggie, asparagus is a great addition to soups, pastas, and omelets, or served as a side dish.
For extra bloat-beating benefits, try pairing asparagus sticks with other crudité and dipping in hummus.

The potassium in citrus helps combat bloat while the antioxidants fight inflammation, which is associated with belly-fat storage.
One important way to fight the bulge is to stay hydrated. Adding citrus to your water can help people who don’t normally drink water sip up and lose weight.

You already know that alliums like garlic, onion, leeks, scallions, and shallots add lots of flavor, but they also provide tons of prebiotic fiber. Sneak them into savory dishes, like omelets and healthy salads.

Sweet potatoes, butternut squash, and other good-for-you orange veggies are lower in calories and chock-full of potassium and beta-carotene. Their mineral-rich and fiber-full properties make them bloat-beating all-stars.

Flavor foods with herbs and spices whenever you can. It’ll encourage you cut back on high-sodium staples and avoid the salt shaker, a major player in bloating.
Plus, many have mild diuretic effects, helping you flush out excess water. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers, to name a few.