Main points
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Visceral fat is linked to chronic disease, but certain nutrients can help reduce it.
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Eating more fiber and protein can help keep you feeling full and improve your gut bacteria.
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Other anti-inflammatory nutrients, such as antioxidants and omega-3 fatty acids, can also help.
There are two types of belly fat: subcutaneous fat and visceral fat. Subcutaneous fat is fat that can be pinched with your fingers, while visceral fat is found deep in the abdominal cavity. Some visceral fat is normal – it can even provide cushioning around your organs. But too much visceral fat is linked to inflammation and an increased risk of type 2 diabetes, cardiovascular disease and cancer.
The good news is that specific nutrients are linked to reduced visceral fat. Read on to learn which nutrients nutritionists say can help you lose visceral fat and easy ways to incorporate them into your diet every week, without restrictions.
1. Soluble fiber
All types of fiber can aid weight loss, but soluble fiber may help burn visceral fat. Soluble fiber dissolves in water to form a gel that slows digestion, removes bad cholesterol from the body, and feeds the good bacteria in your gut. Additionally, a special type of soluble fiber called beta-glucan can improve metabolic health and reduce visceral fat by supporting a healthier gut and promoting the growth of beneficial gut bacteria, says Melissa Mitri, M.S., RD.
Beta-glucan is found in whole grains such as oats and barley. “Several studies have shown that higher intake of oats, one of the richest foods in beta-glucan, is associated with lower body weight and smaller waist circumference,” Mitri said. “Smaller waist circumference usually indicates less visceral fat, which often accumulates around the abdomen.”
Enjoying a warm bowl of oatmeal for breakfast is an easy way to increase your beta-glucan intake, Mitri says. Or, if you’re feeling adventurous, functional mushrooms like reishi and shiitake are also rich sources of beta-glucan, so add a handful to the meal you’re making, such as a soup or stir-fry.
2. Protein
Protein gets a lot of credit for weight loss, and for good reason. Protein increases satiety, maintains muscle and boosts metabolism. But research shows protein can also reduce visceral fat. “Eating a lot of protein while reducing caloric intake helps reduce visceral fat, in part because it changes the way the gut uses and processes amino acids (the building blocks of protein),” says Mitri. “Eating enough protein can also help you retain muscle while losing weight, which is critical for long-term healthy metabolism.”
To ensure you’re getting enough protein, Mitri recommends including at least one protein source with each meal. Examples include lean chicken, fish, turkey, eggs, tofu, tempeh, Greek yogurt, cottage cheese, beans and lentils. If you struggle to get enough protein in your meals, adding a high-quality protein powder can help fill the gap. Most protein powders contain 20 to 30 grams per scoop or two. “The exact amount you need depends on your individual protein needs,” says Mitri.
3. Carotenoids
Carotenoids are orange, red and yellow pigments found in fruits and vegetables such as carrots and sweet potatoes. Diets rich in carotenoids, particularly lutein and beta-carotene, are associated with less visceral fat. “Carotenoids act as antioxidants and play a role in reducing oxidative stress,” says Allison Knott, MS, RDN, CSSD. “This ultimately prevents chronic inflammation, which may prevent visceral fat accumulation.”
Red, orange or yellow fruits and vegetables contain the most carotenoids, Knott said, but many green vegetables also contain them. Carrots, spinach, kale, mustard greens, kale, sweet potatoes, papayas, persimmons, oranges and mangoes are all rich in carotenoids. Enjoy oranges or carrots as stand-alone snacks. Or sneak spinach or mango into smoothies or stir-fries to add color and antioxidants.
4. Anthocyanins
Anthocyanins are plant-based compounds that give fruits and vegetables such as berries, cherries, and plums their dark blue, red, and purple colors. They act as antioxidants in the body and may be linked to the reduction of visceral fat. “Research shows that anthocyanins can actually help reduce belly fat by changing the way the body stores fat and supporting a healthier gut,” says Erin Jowett, MS, RD, LDN. “People who eat more of these foods tend to have less visceral fat and a more diverse microbiome,” she added.
To get more anthocyanins in your diet, add frozen berries to smoothies, yogurt, or oatmeal. You can also add anthocyanins to your afternoon snack, says Jowett, who likes to pair it with dried fruits and nuts like cherries or blueberries. Purple potatoes, black rice, and red cabbage are all anthocyanin-rich foods that can be added to dinner.
5. Sulforaphane
Sulforaphane is a potent antioxidant found in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and kale. “It protects your cells from stress and supports your mitochondria (your body’s little energy engines) so everything works more efficiently,” says Jowett.
Emerging animal research suggests sulforaphane may play a role in burning visceral fat. “Early research suggests that sulforaphane can help animals eat more normally, burn more fat for fuel, and reduce overall storage, without acting like a strong appetite suppressant. It may even be expected to help the body respond to leptin again, which is important in the regulation of appetite and belly fat,” Jowett said. While more research in humans is needed, you can’t go wrong adding cruciferous vegetables to your diet. They are rich in fiber, which has been shown to reduce inflammation and improve insulin sensitivity.
Jowett’s easy tips include roasting a big plate of broccoli or Brussels sprouts for an easy meal prep vegetable, blending cauliflower rice into a smoothie, or adding chopped red cabbage to tortillas. If you’ve never had broccoli sprouts, this will be a first for you. Broccoli sprouts contain more sulforaphane than any other food and can be added to sandwiches, salads, grain bowls, or wraps.
6.Omega-3
Omega-3 is a polyunsaturated fat found in fatty fish like salmon and some nuts and seeds like walnuts and chia seeds. Research shows that two omega-3 fatty acids found in fatty fish, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can reduce waist circumference and visceral fat, especially when combined with dietary changes. In one study, women who consumed EPA and DHA (two omega-3s found in fatty fish) had less visceral fat, but the same effect was not seen in men. In another study, people who took omega-3s daily had less abdominal obesity and fewer inflammatory markers than those who took a placebo.
To get more omega-3s, Jowett recommends eating one to two servings of fatty fish per week. Salmon, albacore tuna, sardines and king mackerel are rich in EPA and DHA. Alternatively, you can take fish oil supplements. Most supplements contain about 1,000 mg of fish oil, 180 mg of EPA, and 120 mg of DHA. However, there are no standard recommended amounts of EPA and DHA, so check with your healthcare provider to determine the dosage that’s right for you.
Our expert opinion
Science shows that specific nutrients like fiber, protein, and antioxidants can reduce visceral fat, especially when combined with other healthy lifestyle changes like exercise. While you may have a hard time remembering the names of compounds like anthocyanins and sulforaphane, just remember these simple tips for eating the rainbow. Fill your grocery cart with a variety of colorful fruits and vegetables, fiber-rich whole grains, and lean proteins, and you’ll be well on your way to helping reduce stubborn belly fat.
Read the original article on EatWell
