5 foods high in soluble fiber, reduce visceral fat

Quang Minh (THEO ABOLUOWANG) |

Below are 5 foods rich in soluble fiber that help reduce visceral fat recommended by experts.

Oatmeal

Oats are a source of beta-glucan, a type of soluble fiber that has been shown to reduce visceral fat and improve heart health.

According to a study published in the Journal of Nutrition, consuming 3 grams of beta-glucan per day can significantly reduce bad cholesterol (LDL) and visceral fat. Oats also help control feelings of fullness, reduce calorie intake and support overall weight loss.

Lentils

Lentils are high in soluble fiber and plant protein, which help control insulin levels and reduce visceral fat accumulation. A study from the British Journal of Nutrition found that regular consumption of lentils can improve insulin sensitivity, reduce inflammation, and support metabolism.

Lentils are also an ideal choice to replace foods high in refined carbohydrates.

Butter

Avocados are rich in soluble fiber, monounsaturated fatty acids, and essential micronutrients. Regular consumption of avocados can help reduce visceral fat accumulation by balancing the hormone cortisol and reducing inflammation.

An average avocado contains about 6-7g of fiber, mostly soluble fiber, which is beneficial for the digestive system and weight control.

Apple

Apples are rich in pectin, a soluble fiber that can bind to fats and cholesterol in the digestive system, thereby helping to remove them from the body.

Apples not only help reduce visceral fat, but also improve heart health and reduce the risk of diabetes. Apples are also a convenient snack that helps reduce cravings and control calorie intake.

Carrot

Carrots are high in soluble fiber and the antioxidant beta-carotene, which helps reduce inflammation and aids in reducing visceral fat.

According to research from the European Journal of Clinical Nutrition, soluble fiber in carrots can improve digestive health, control blood sugar and reduce excess fat accumulation.

Carrots are also easy to add to your diet cooked, in salads or juiced.

Benefits of soluble fiber for visceral fat:

Research from the National Institutes of Health shows that soluble fiber has the ability to ferment in the gut, creating short-chain fatty acids that help improve insulin sensitivity, reduce inflammation and promote the burning of excess fat, especially visceral fat.

Soluble fiber also helps control feelings of fullness, reduces fat absorption and supports effective weight management.

Note when consuming:

Add slowly: Gradually increase fiber intake to allow your body to adapt, avoiding bloating or discomfort.

Drink enough water: Helps fiber work more effectively in supporting digestion.

Combine a healthy lifestyle: Increase physical activity and limit processed foods to optimize visceral fat loss.

Quang Minh (THEO ABOLUOWANG)
TIN LIÊN QUAN

5 aerobic exercises at home to help reduce visceral fat

|

Regular aerobic exercise is the most effective way to reduce visceral fat and aid in weight control.

1 week menu to increase calcium for the body

|

Building a balanced diet rich in calcium not only helps protect bones but also promotes overall health.

7 protein-rich foods that help reduce visceral fat

|

Here are 7 outstanding protein-rich foods that help reduce visceral fat effectively.

People are upset because the residential road to Tran Hung cemetery is blocked

|

Hanoi - People in Phu Dien ward are upset because the road leading to Tran Hung cemetery is blocked, making it difficult to visit the ancestral tomb.

Hanoi proposes to pilot the removal of notarization and certification for real estate transactions

|

Hanoi is considering piloting the removal of notarization and certification of real estate donation contracts between individuals in the project.

HCMC reports after residents texted Standing Deputy Secretary of the City Party Committee Nguyen Thanh Nghi

|

HCMC - Regarding the reporter's text message to Standing Deputy Secretary of the HCMC Party Committee Nguyen Thanh Nghi, the HCMC People's Committee has just reported the handling results.

The contrasting picture behind PJICO's growth figures

|

Motor vehicle insurance brings a large source of income to PJICO, but also carries high risks because all compensation is borne by the enterprise itself.

Fire in a tourist electric vehicle parking lot in Huong Tich pagoda area, many cars burned down

|

Ha Tinh - At noon on July 8, a major fire broke out at the electric car parking lot in the Huong Tich pagoda tourist area, burning down 9 electric cars and 1 car.

5 aerobic exercises at home to help reduce visceral fat

Quang Minh (theo ABOLUOWANG) |

Regular aerobic exercise is the most effective way to reduce visceral fat and aid in weight control.

1 week menu to increase calcium for the body

Quang Minh (theo Heathline) |

Building a balanced diet rich in calcium not only helps protect bones but also promotes overall health.

7 protein-rich foods that help reduce visceral fat

Quang Minh (theo ABOLUOWANG) |

Here are 7 outstanding protein-rich foods that help reduce visceral fat effectively.