Top 10 abdominal-friendly superfoods

By Daniel Coughlin

Stock up on these nutritional powerhouses and scoff your way to a sculpted midsection.

As any personal trainer will tell you, great abdominal muscles are made in the kitchen, not the gym. You can punish yourself with set after set of gruelling crunches, but if you're not eating right, you won't get the flat tummy of your dreams. So we went in search of the ultimate waistline-skimming superfoods to help you banish the bloat, turbo-charge your metabolism and blitz away the blubber.

Almonds
If you want to shed a few pounds and trim your waistline, protein-rich foods that keep you fuller for longer are key. Reduce any cravings by grazing on a handful of amino acid-rich almonds instead of the usual crisps or crackers. Studies have shown that almonds help stabilise blood sugar, so they're the perfect snack pick if you're keen to cut down on calories but don't want to go hungry.

Flat tummy tip: too much sodium in the system can lead to water retention and belly bloat, so avoid overly salted processed nuts. Opt instead for unblanched almonds and subtly salt them yourself.

Low-fat bio yoghurt
Not only does probiotic yoghurt aid digestion and minimise bloating, daily servings as part of healthy diet may help fight the flab. Science boffins at the University of Tennessee found that increased calcium levels signal cells to stop storing fat and start burning it. Another study by Imperial College London suggests that the bacteria in live yoghurt may even reduce the amount of fat the body absorbs.

Flat tummy tip: refined sugar is your belly's worst enemy, so stick to sugar-free bio yoghurt and sweeten it with chopped-up low GI fruits, like blueberries or raspberries.

Salmon
Packed with belly-filling protein, this super-nutritious fish is also an excellent source of MUFAS (monounsaturated fatty acids) and omega-3 fatty acids. These ultra-healthy fats have been shown to help regulate the glucose-insulin response, crucial for keeping the metabolism in check, controlling the appetite and fighting any cravings.

Flat tummy tip: if you can find or afford it, try to stretch to wild salmon. Farmed varieties contain less omega-3 fatty acids and more toxic polychlorinated biphenyl (PCB) chemicals, so wild is best.

Grapefruit
Grapefruit may have its detractors but there's no denying its superfood powers. Rich in abdominal-friendly fibre and vitamins, it's also a good source of naringenin, an antioxidant that researchers at the University of Ontario claim can help promote weight loss by reprogramming the liver to burn up excess fat, rather than store it.

Flat tummy tip: forget juice – the nutritional goodies are abundant in the inner skin, so only fresh and whole will do. If you're not into the bitter taste, blitz your grapefruit in a smoothie along with some sweeter, low-glycaemic index (GI) fruits.

Free-range eggs
There's so much confusion surrounding the health properties of the humble egg. Once thought to increase 'bad' cholesterol, recent research has shown that eggs don't actually raise 'bad' cholesterol levels adversely, so you pop them back on the menu. Nutritional powerhouses, eggs are packed with protein and are a good source of B vitamins that help break down fat cells.

Flat tummy tip: look for eggs fortified with omega-3. The extra fatty acid boost will help stabilise your blood sugar levels.

Quinoa
The ultimate complex carb, quinoa boasts twice as much complete protein as wholegrains such as brown rice and rye, so it's the perfect stomach filler if you're trying to create a calorie deficit. Quinoa contains no bloat-causing gluten, rocks a low GI index and is packed with fibre to keep you extra-satisfied between meals.

Flat tummy tip: eager to maintain your protein intake but want to reduce your saturated fat consumption?  Ditch the meat and rice, and rustle up some quinoa with a vegetarian bean dish.

Green papaya
Recent research suggests that unripened pawpaw may help aid digestion and battle the bloat. Dubbed 'the dieter's fruit' in Thailand where it's a staple, green papaya is packed with two enzymes, papain and chymopapain, which are thought to break down proteins, fats and carbs, aiding digestion and speeding up the metabolism.

Flat tummy tip: if you're not too keen on the bitter flavour, try it shredded in a spicy Thai som tam salad or whizzed up in a fruit smoothie to camouflage any tartness.

Oats
Starting the day with a decent low GI brekkie will help prevent mid-morning cravings which won't do your belly blubber any favours. Unsweetened porridge made with skimmed milk is a wise choice. It's rich in complex carbs and soluble fibre that will hit the spot and maintain blood sugar levels to stop you from crashing and binging on sugar, fat or salt-laden snacks.

Flat tummy tip: can't stomach unsweetened porridge? Try livening it up a few yummy berries, or invest in a bottle of low-GI agave syrup as a healthy alternative to refined sugar.

Turkey breast
The ultimate lean meat, turkey breast is a fantastic source of high-quality protein and it's almost saturated fat-free - less than a gram per 100g portion. It's also rich in niacin, vitamin B6 and selenium. These nutrients help regulate energy production and promote a healthy immune system, essential if you're cutting down on calories.

Flat tummy tip: cook raw turkey breasts from scratch and avoid those prepared packs of wafer-thin turkey breast meat – they tend to have a heavy salt content.

Strawberries
Strawberries are definitely worth adding to your abs diet shopping list, even if they're more pricey and less tasty at this time of year. Strawberries boast a relatively low GI ranking, are high in fibre and best of all, they are brimming with antioxidants – a  University of Florida study found that people who consume more antioxidants weigh less, even when they don't eat fewer calories.

Flat tummy tip: sprinkle chopped up strawberries, the sweetest of the fairly low GI berries, on yoghurt at breakfast time for a tasty early morning treat.