Dr. Becky’s Favorite Belly Fat Fighting Foods

foods that fight belly fat

Dr. Becky’s Favorite Belly Fat Fighting Foods

The foods below made the list of best belly fat-fighting foods because:

  • They are foods you are most likely to eat
  • They are high in nutrients and/or fiber
  • They have a low Glycemic Load (GL)

If you must eat a piece of birthday cake or other sugary food, combine it with one or more of the foods from this list. The nutrients mix in your stomach and lessen the insulin spike that builds belly fat.


(Download PDF of The Belly Fat-Fighting Foods HERE or click on the picture below)


Fruits fight belly fat with fiber, a nutrient that slows the insulin spike. Choose from apples, berries (all kinds), cherries, grapefruit, kiwi, oranges, pomegranate, pears, plums, and peaches. Limit your intake to no more than three servings a day.


Vegetables are packed with fiber and nutrients. The following veggies cause almost no insulin response: asparagus, broccoli, cauliflower, celery, cucumber, green beans, lettuce (any variety), mushrooms, onions, peppers, spinach, tomatoes, and zucchini. Eat them all day!


Beans are a triple threat for fighting belly fat. They are packed with fiber, contain protein and have a low GL. Aim for at least a cup of beans a day (any variety).

Lean Meats & Fish

Lean mean and fish, as well as poultry, eggs, and seafood, do not have a glycemic index because they do not raise your blood sugar. These are good foods for burning belly fat, but choose those low in saturated fats (i.e. any variety of fish, seafood, poultry or eggs). If you must have red meat, choose sirloin or tenderloin (Memory Trick: loin means lean).

Raw Nuts & Seeds

Raw nuts and seeds are packed with healthy fats that fight belly fat. The downside: they are also packed with calories. Don’t eat them as snacks; instead, add one handful (1 ounce/day) to salads or recipes. Keep them raw, the roasting process changes the beneficial fats!

More on Fighting Belly Fat

Want to know if your belly is too big? I wrote about this in my post Is Your Belly Too Big? More Than A Yard Too Much Lard.

About the Author

Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.

4 thoughts on “Dr. Becky’s Favorite Belly Fat Fighting Foods

  1. Glad I found your Youtube videos and website. I had a question about hair after 50 or menopause. Coloring and age can take its toll on older women. Are there supplements, foods, or shampoos, that can help generate hair growth and stop the hair loss that can happen after menopause? Thank you!

  2. Glad I found Dr Becky taking Post Breast Cancer drugs Dr cant explain why my belly has just blown up. It’s because the drug forces you into menopause by destroying estrogen which is at the root of most Breast Cancers. It works fast in throwing you into menopause while my belly fat is increasing and increasing in sugar levels/A1C . My God why dont these Doctors know this. It goes hand in hand to what Dr Becky is saying about Belly Fat/Menopause angst cell Storage. Dr Becky you need to Partner with an Oncologist and get the word out there. Because the Drug Manufacturers and Oncologists dont have a clue what is going on with the lost of estrogen/menopause and fat storage….

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