Abdominal fat is very unhealthy and eating fiber is going to help you. In fact, it increases the risk of heart disease, type 2 diabetes and other health conditions. Fortunately, belly fat can be lost, and recent research shows that a higher fiber intake is related to a lower risk of abdominal fat. But interestingly, it seems that this includes only one type of fiber, soluble fiber. This article explains how soluble fiber can help you lose abdominal fat.
Soluble Fiber Can Help You Lose Belly Fat:
There are two types of fibers, insoluble fibers and soluble fibers. They differ in how they interact with water in the body. Insoluble fiber does not mix with water and acts primarily as a bulking agent to help form stool and pass it through the intestine. This can help with constipation. Soluble fiber, such as beta-glucan, psyllium husk and glucomannan, mixes with water to form a gel-like viscous substance that slows the speed with which the stomach releases digested food in the intestine. This gives nutrients and water more contact time with the walls of the intestine, leading to better absorption. Eating more soluble fiber can also help you lose belly fat and prevent abdominal fat gain. One study linked a 10 gram increase in daily soluble fiber intake to a 3.7% lower risk of gaining abdominal fat. Several other studies also show that people who eat more soluble fiber have a lower risk of abdominal fat.
“In fact, soluble fiber can help reduce belly fat in several ways”.
Summary: Soluble fiber differs from insoluble fiber in how it interacts with water and other areas of the body. Soluble fiber can help reduce belly fat.
Soluble Fiber Stimulates the Diversity of Intestinal Bacteria, which is Linked to Less Abdominal Fat:
The ways in which to eat fiber can help you lose abdominal fat. There are more than 100 billion useful bacteria that live in your large intestine. Unlike other bacteria, these bacteria are harmless and share a mutually beneficial relationship with humans. Humans provide bacteria with a home and nutrients, while bacteria help take care of processes such as producing vitamins and processing waste. There are many different types of bacteria, and having a greater variety of intestinal bacteria is associated with a lower risk of diseases such as type 2 diabetes, insulin resistance and heart disease, to name a few. And although it is not clear why, many studies show that people who consume more soluble fiber have a greater variety of bacteria and better health outcomes. Moreover, a recent study showed that people with a greater variety of intestinal bacteria have a lower risk of abdominal fat. Although initial research on the effect of bacterial diversity on belly fat is promising, more studies are needed before a clear link can be established.
Summary: A greater variety of useful intestinal bacteria may be related to a lower risk of abdominal fat, but more research is needed to confirm this.
The Way Good Intestinal Bacteria Can Reduce Abdominal Fat:
Because your body cannot digest the fiber itself, it reaches the intestine largely unchanged. Once there, specific enzymes in intestinal bacteria can digest soluble fiber. This is an important way in which intestinal bacteria promote optimal health. Meanwhile, soluble fiber acts as a prebiotic, providing bacteria with nutrients. This process of digesting and processing soluble fiber is called fermentation. It produces short chain fatty acids, a type of fat that can help reduce belly fat. A form of short chain fatty acids can help regulate fat metabolism by increasing the fat burning rate or decreasing the fat storage rate, although it is not understood exactly how this works. However, many studies show a connection between a higher level of short chain fatty acids and a lower risk of abdominal fat. In addition, studies in animals and laboratories have shown that short-chain fatty acids have reduced the risk of colon cancer.
Summary: Intestinal bacteria can digest soluble fiber. The process produces short chain fatty acids, which are linked to a lower risk of belly fat.
Soluble Fiber Helps Reduce Appetite:
The ways in which to eat fiber can help you lose abdominal fatOne way to lose belly fat is to lose weight. And since soluble fiber is a powerful natural appetite suppressant, it can help you do that. By suppressing appetite, you are more likely to reduce calorie intake, which can help you lose weight. There are several theories about how soluble fiber can help reduce your appetite. First, soluble fiber helps regulate the hormones involved in appetite control. Some studies have found that eating soluble fiber reduces the number of hunger hormones produced by the body, including ghrelin and neuropeptide Y. Others have shown that soluble fiber increases the production of hormones that make you feel full, such as cholecystokinin, GLP-1 and the YY peptide. Second, fiber can reduce appetite by slowing the movement of food through the intestine. When nutrients such as glucose are released slowly in the intestine, the body releases insulin at a slower rate. This is linked to a reduction in the feeling of hunger.
Summary: Weight loss can help you lose belly fat. Soluble fiber can help you lose weight by curbing your appetite, which reduces calorie intake.
Sources of Soluble Fiber:
Soluble fiber is easy to add to the diet and is found in a variety of plant-based foods. Foods that are high in soluble fiber include flax seeds, sweet potatoes, fruits such as apricots and oranges, Brussels sprouts, legumes and grains such as oats. However, although soluble fiber can help you lose belly fat, it is not a great idea to eat large portions of soluble fiber in a single moment. This can cause side effects, such as stomach cramps, diarrhea and swelling. It is best to increase consumption slowly, over time, to help improve your body’s tolerance. As for the recommended daily intake, the United States Department of Agriculture recommends that men aim to consume 30 to 38 grams of fiber per day, while women should aim for 21 to 25 grams per day.
Summary: Great sources of soluble fiber include flax seeds, legumes, grains, fruits and vegetables. Try to increase consumption slowly over time.
Can Fiber Supplements Help Reduce Belly Fat?
Whole foods are the best way to increase your intake of soluble fiber. But if this is not realistic for you, taking a soluble fiber supplement might be an option. Several types are available, including psyllium husk, glucomannan and inulin, and some tests show that they can help you lose abdominal fat. For example, a six-week study in teenage boys showed that taking a supplement from psyllium husk reduced belly fat. In addition, viscous fiber glucomannan has shown mixed results for belly fat loss. A study in mice found that glucomannan supplements reduced abdominal fat, while a study in humans showed the same effect, but only in men. However, despite these mixed results, glucomannan can also promote belly fat loss, slowing digestion and reducing appetite. Inulin is another type of soluble fiber. Although it is not very viscous, it has been linked to the loss of belly fat. An 18-week weight loss study in people at risk of type 2 diabetes gave participants either inulin or cellulose supplements (insoluble fiber). Both groups received nutritional counseling during the first nine weeks and followed a fat loss diet. Although both groups lost weight, the inulin group lost significantly more abdominal fat, total body fat and total weight. They also ate less food than the cellulose group. Overall, fiber supplements seem a promising area for future research on belly fat loss. However, more research is needed before making a more accurate recommendation.
Summary: Psyllium, glucomannan and inulin are promising for belly fat loss, although more research is needed to make supplement recommendations.
Eating foods rich in soluble fiber can help you lose belly fat. Soluble fiber helps keep intestinal bacteria healthy and promotes overall fat loss by reducing appetite. To further promote belly fat loss, combine the consumption of soluble fiber with other lifestyle changes, such as preparing healthier food options and exercising more.