Research shows that women who followed a higher-fibre diet were at a reduced likelihood of having an increased waist circumference. Aim to get at least 25 grams of fibre, which Muhlstein said can help keep you regular and relieve belly bloat.
Go for soluble fibre; it dissolves in water and gastrointestinal fluids and creates a gel-like substance that mixes with other partially digested food in your small intestine. "This gel that forms slows digestion in the body, which keeps you feeling full for longer," Beckerman said. Go for foods like oat bran, barley, lentils, beans, and some fruits and veggies such as cauliflower, apples, and citrus fruits. Try this recipe for cauliflower rice and beans.