Eat This to Reduce Belly Fat

Soluble fiber aids in satiety and digestion and lowers blood sugar

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Losing weight can be a challenge—and shedding belly fat can be even more difficult. Is there a simple and effective way to get rid of stubborn fat? The answer is yes. Adding more soluble fiber to your diet can help reduce belly fat.

Two Types of Dietary Plant Fibers

There are two types of plant fiber: soluble and insoluble—both are valuable for good health.

Insoluble fiber cannot be broken down by water and is directly excreted from the body. If consumed in excess it can cause diarrhea. Foods with insoluble plant fiber include fruits, vegetables, nuts and seeds, wheat bran, and whole grains.

Soluble fiber dissolves in water and becomes a gel-like substance in the colon and is found in foods such as oats, barley, legumes, apples, citrus fruits, carrots, and psyllium husks.

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Some foods contain both soluble and insoluble fibers.

The Role of Soluble Plant Fiber

Soluble fiber plays an important role in our digestive system and significantly impacts our health and weight.

Soluble plant fiber aids in weight loss by absorbing water in our digestive system and expanding—creating a feeling of fullness that helps control appetite.

Soluble plant fiber also nourishes the microbiome in our gut. Our microbiome exists in various body parts, including the respiratory tract, reproductive tract, mouth, nose, and digestive system, with the highest concentration in the gut. These microorganisms include protozoa, fungi, viruses, and bacteria, with bacteria being the most abundant with more than 100 trillion of them stored in our bodies.

Soluble plant fiber can feed these microorganisms, which are essential for our health as they protect the integrity of our gastrointestinal mucosa and aid digestion by helping us metabolize the food and absorb and utilize its nutrients. The most important of the microorganisms is they can effectively reduce inflammation in the intestine.

Studies have found that gut microbiome levels are closely related to our digestive, immune, and nervous system functions. Many autoimmune diseases and neurological disorders are linked to Dysbiosis, an imbalance in the microbiome in the gut.

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Traditional Chinese medicine (TCM) has always believed that gut health is crucial to our overall health. Therefore, TCM greatly emphasizes gut health and has unique methods for gut maintenance.

Another benefit of soluble fiber is that it promotes blood sugar balance. Although it is a carbohydrate, it does not produce much energy and can regulate insulin sensitivity and blood sugar levels.

However, consuming too much soluble plant fiber can cause constipation as it absorbs all the water in the intestines.

The Best Soluble Fiber Foods for Weight Loss

Not all soluble fiber has the same effect. Only thick and viscous fibers have the effect of satiety as they stay in the digestive system longer, and create a feeling of fullness while performing various biochemical functions.

So which foods contain these thick and viscous soluble fibers? They include legumes, flaxseeds, asparagus, Brussels sprouts, and oats. Notably, fiber supplements are less effective than consuming these foods directly. Many studies have found that fiber supplements do not have the same effect as viscous soluble fiber found in food. Consuming at least 30 grams of fiber per day is sufficient.

In Summary

Consuming at least 30 grams of thick and viscous soluble fiber daily can aid in weight loss. This type of fiber is mainly found in legumes, green vegetables, and oats. It is important to maintain a healthy lifestyle and to consume soluble and insoluble fiber in moderation to avoid constipation or diarrhea.