Health
Discover 6 Foods Dietitians Recommend to Trim Belly Fat and Boost Gut Health
When it comes to slimming down, many people focus on the midsection, not just for aesthetic reasons but also for health concerns. Belly fat, particularly the type that wraps around internal organs known as visceral fat, poses significant health risks. While exercise and a healthy diet are key to reducing this type of fat, incorporating certain gut-friendly foods can give you an extra edge. Here are eight foods that dietitians recommend to help improve gut health and target belly fat.
Kimchi
Kimchi, a traditional Korean dish, is gaining recognition for its health benefits. Registered dietitian Jennifer Pallian explains that kimchi is rich in lactic acid bacteria (LAB), which can beneficially modulate the gut microbiota. A 2024 study in the journal Nutrients found that “consumption of Lactobacillus sakei OK67 for 12 weeks resulted in a statistically significant reduction in visceral fat area in overweight individuals, with no major adverse effects.” Additionally, kimchi consumption has been linked to reduced inflammation, which is closely associated with visceral fat.
Fermented Foods
Fermented foods like miso, tofu, and tempeh are excellent for gut health and weight loss. Katherine Basbaum, a registered dietitian, notes that these foods “support microbial diversity and play a role in overall digestive balance.” Michelle Routhenstein, a cardiology dietitian, adds that tempeh, in particular, is “high in protein and probiotics, which aids digestion and fat metabolism.” Doenjang, a fermented soybean paste, is especially effective in targeting visceral fat, as shown in a study involving overweight adults.
Legumes
Legumes such as lentils, peas, beans, and chickpeas are packed with soluble and insoluble fiber. Avery Zenker, a registered dietitian, explains that these fibers feed beneficial gut bacteria, producing anti-inflammatory compounds like short-chain fatty acids (SCFAs). “When those bacteria break down the fiber, they produce beneficial anti-inflammatory compounds called short-chain fatty acids (SCFAs) like butyrate, that play a direct role in regulating appetite, improving insulin sensitivity, and even increasing energy expenditure and reducing visceral fat,” she says.
Whole Grains
Whole grains like quinoa, brown rice, and oats are not only high in dietary fiber but also rich in prebiotics. Basbaum highlights that these grains contain “non-digestible compounds that serve as nourishment for the good bacteria in your gut.” Once they reach the colon, prebiotics ferment and promote the growth of a healthy microbiome, aiding in weight management.
Bananas
Despite their sugar content, bananas are high in fiber, which helps mitigate blood sugar spikes. Zenker points out that bananas contain inulin, “a type of prebiotic fiber, meaning it acts as food for beneficial gut bacteria.” Routhenstein recommends greener bananas for their higher resistant starch content, which “may help reduce hunger and improve insulin sensitivity.”
Berries
Berries are not only rich in fiber but also packed with polyphenols, which have anti-inflammatory and antioxidant properties. Zenker notes that these compounds “modulate the gut microbiome, improve blood sugar regulation, and reduce fat storage, especially in the abdominal area.” Research suggests that polyphenols can enhance metabolism and insulin sensitivity.
Incorporating these gut-friendly foods into your diet can be an effective strategy in your journey to reduce belly fat. By focusing on foods that promote a healthy gut microbiome, you can improve your overall health and well-being while targeting visceral fat. So, next time you’re planning your meals, consider adding these nutritious options to your menu.
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