If you’re on a mission to shed some pounds and tackle that stubborn belly fat, embracing a fiber-rich diet might just be your ticket to success. Not only does trimming your waistline offer a confidence boost, but it also plays a vital role in enhancing your overall health. While most of us are familiar with subcutaneous fat—the pinchable stuff visible right beneath the skin—many are blissfully unaware of the more dangerous visceral fat lurking deeper in the abdomen. This hidden fat snuggles around your vital organs and can lead to serious health complications, including certain cancers, strokes, and type 2 diabetes.
So how do you know if you might be harboring this insidious fat? A growing belly is often the first sign, but many go through life completely unaware. The most reliable way to gauge your risk? Keep an eye on your waist circumference, body mass index (BMI), and waist-to-hip ratio.
“You might not even realize you have visceral fat because it’s not something you can feel or see,” cautions Dr. Seema Bonney, founder and medical director of the Anti-Aging & Longevity Center of Philadelphia. “Visceral fat is really sneaky—it churns out inflammatory proteins that can wreak havoc on blood vessels and the organs inside your body.”
But don’t let that get you down; there’s a silver lining! The good news is that you can combat both visceral and subcutaneous fat with the right dietary choices and consistent exercise.
“Diet is responsible for around 80% of the puzzle when it comes to shedding visceral fat,” Dr. Bonney shares. “Focus on a healthy diet packed with a variety of colorful fruits and vegetables.”
One vital piece of the dietary puzzle? Fiber! Research has shown that a high-fiber diet is effective in diminishing visceral fat. While the recommended daily intake of fiber varies based on age and gender, the Federal Drug Administration suggests that adults aim for at least 28 grams per day based on a 2,000-calorie diet.
If you’re set on decluttering your belly or simply want to maintain a healthy lifestyle, we’ve rounded up 23 fiber-rich foods highly recommended by nutrition experts. These selections are ranked from lowest to highest in fiber content.
Flaxseeds
Fiber: 2.8 grams
Flaxseeds may have slipped from the social media spotlight, but these tiny powerhouses are still nutritional rockstars. Studies indicate that regular flaxseed consumption can lower total cholesterol and may help stave off type 2 diabetes and several cancers. Additionally, these little seeds can aid in digestion and help trim that waistline.
“Flaxseeds are a treasure trove of soluble fiber and omega-3 fatty acids,” says Rene Ficek, RDN, owner of Seattle Sutton Healthy Eating. “The fiber keeps you feeling fuller for longer, while omega-3s help reduce inflammation and fat accumulation around the abdomen.”
Prunes
Fiber: 3 g
Prunes may have gained a reputation as an elder’s digestion helper, but they come packed with benefits that go way beyond. They’re good for your heart health and your bones too! Not to mention, they can help diminish belly fat.
“Prunes feature a unique blend of nutrients—soluble and insoluble fiber, sorbitol, polyphenols, and prebiotics—that work in unison for digestion and enhancing gut health,” shares Lauren Manaker, MS, RDN, LD, a registered dietitian based in Charleston. “A recent study in the Journal of Nutrition found that eating 100 grams of prunes daily can help prevent changes in fat distribution, particularly in the belly area. Plus, they provide a naturally sweet treat to satisfy your sweet tooth!”
The post “23 High-Fiber Foods That Shrink Belly Fat Fast, Experts Say” appeared first on Eat This, Not That!.
Report By Axadle
