There isn’t a vegetable out there without some sort of health benefit. Vegetables are nutrient-dense, antioxidant-rich, and versatile foods that can improve digestion, regulate blood sugar, reduce disease risk, and support healthy weight loss. In addition to these general benefits, certain vegetables also contain specific nutrients that can help reduce belly fat.
It is important to note that no single food can eliminate belly fat on its own. Factors such as genetics, age, diet and lifestyle play significant roles in excess belly fat, and addressing it requires a balanced, holistic approach. For example, Harvard Health says that exercising, avoiding tobacco, reducing stress and eating a balanced diet low in added sugar can help you achieve your belly fat reduction goals.
So when we talk about the best vegetables for losing belly fat, we include vegetables that contain certain nutrients that are useful for this process, but we encourage you to include these foods as part of a complete and balanced diet plan.
To learn more about these vegetables and the nutrients they contain that can help with your goal of losing belly fat, we spoke with Trista Best, MPH, RD, LDregistered dietitian and consultant with Balance One Supplements and Courtney D’Angelo, MS, RDregistered dietitian and author at Go Wellness. Read on, and for more healthy eating tips, check out these 31 weeknight dinner ideas to kick-start a healthy 2025.
Broccoli
Broccoli is one of the most nutrient-dense vegetables you can find, which is why both of our dietitians swear by this green vegetable as a food to help manage the weight around your belly.
“This cruciferous vegetable is rich in antioxidants that help reduce inflammation in the body,” says Best. “The primary compound is sulforaphane, which works through lower cytokines and NF-kB in the body. These substances drive the inflammatory process. By reducing inflammation, the body can better shed weight and work efficiently in all other areas as well.”
Research confirms that broccoli is a good vegetable for belly fat. A study published in Journal of the Academy of Nutrition and Dietetics found that regular consumption of dark green vegetables (which includes broccoli and leafy greens such as kale and spinach) helped reduce visceral fat in obese Latino youth participants. Similar results were found with bright yellow and orange vegetables, such as carrots and peppers.
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Carrots
The research from Journal of the Academy of Nutrition and Dietetics included carrots in their conclusion about useful vegetables for belly fat, adding that carrots and broccoli were the most commonly consumed vegetables among participants.
Carrots are rich in a type of plant compound called lutein, which research has shown has antioxidant properties, as well as potential links to helping fatty tissue in the lower abdomen. On top of that, Best says that chewing raw carrots can actually help with metabolism.
“This vegetable is unique in its ability to help reduce belly fat in the fact that it raises the body’s metabolism,” says Best. “The thermogenic effect of food (TEF) is the amount of calories a food causes the body to burn while being digested. Because carrots have a hard texture, they have a high TEF and therefore cause the body to burn more calories just by eating them.”
Salad
Another vegetable that provides beneficial nutrients linked to belly fat loss is lettuce. First and foremost, lettuce contains a lot of luteinthe plant compound we already mentioned has a potential impact on reducing belly fat. This compound is part of a larger group of compounds called carotenoids, which include lutein, lycopene and zeaxanthin – all of which have antioxidant properties. Along with being antioxidants, some research supports that these compounds may also aid in fat loss.
A study on Japanese men with obesity found that increasing carotenoid-rich vegetables (which include lutein-rich vegetables such as lettuce) can reduce visceral fat — a type of abdominal fat located near vital abdominal organs.
Lettuce was also mentioned in Journal of the Academy of Nutrition and Dietetics study on Latino youth as a green vegetable linked to abdominal fat loss.
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Orange and yellow peppers
Other vegetables that are rich in lutein (the compound linked to belly fat loss) are orange and yellow bell peppers. These bright, flavorful vegetables are great additions to a meal plan suited to losing belly fat, and they’re easy to enjoy in a variety of dishes or on their own.
A study published in British Journal of Nutrition found that lutein supplementation combined with a low-calorie diet had several positive effects on participants. Those who supplemented with lutein saw a reduction in waist circumference, visceral fat, body weight and body fat, as well as lower LDL cholesterol levels.
Beetroot
Beets aren’t talked about enough, but these earthy root vegetables are full of nutrients that can help you manage the weight around your belly, while maybe even improving digestion.
This vegetable is high in fiber, approx 3.8 grams per cup. Eating enough fiber at every meal or snack is known to prevent bloating, reduce appetiteand increase your feelings of satiety. Fiber can also help improve the health of your gut microbiome, which is critical to maintaining or losing weight healthily.
Along with being able to help with general weight loss, fiber is also crucial for belly fat loss as well. For example, a study published in Journal of Clinical Endocrinology & Metabolism found that a diet higher in fiber was associated with less visceral fat.
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Kale
Kale is a green vegetable packed with nutrients. With this yummy leaf you get vitamins A, K, C and B6, as well as manganese, copper and potassium. You also get fiber and protein, just in case about 43 calories per 100 grams.
Remember that study Did we mention dark green vegetables that help reduce belly fat? Kale is included in this list of dark green vegetables, so incorporating more of this leafy food into your diet can help you work toward your goals with less belly fat.
Spinach
Pass the spinach, please! This leafy green is packed with nutrients and great as a salad, sautéed or tossed into your protein smoothie. According to our nutritionists, adding more spinach to your diet can help you lose belly fat.
“Leafy greens are not only super nutritious, but they also help you shrink belly fat,” says D’Angelo. Spinach contains some fiber, which can help with digestion and gut health, and “It’s also high content of vitamin Kwhich can sometimes support the reduction of body weight, including visceral fat“, adds D’Angelo.
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Red pepper
Red peppers are a versatile vegetable with a natural sweetness that goes great in a wok or on top of your burrito bowl. They are also full of nutrients that can help you with your belly fat loss goals.
“Parrots are ideal vegetables to add to a weight loss diet,” says Best. “They are low in calories and rich in nutrients, while helping to create a feeling of satiety after meals. This combination can help prevent overeating for the rest of the day.”
Another benefit of red peppers is that they are high in a type of carotenoid called lycopene, and we’ve learned that carotenoid-rich vegetables can potentially help reduce belly fat.
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