Recent research has shown that higher fiber intake is associated with a reduced risk of belly fat. But interestingly, this appears to apply to only one type of fiber, soluble fiber.
Fiber is often divided into two types – insoluble fiber and soluble fiber. These two types are distinguished by the way they interact with water in the body.
Insoluble fiber does not dissolve in water and mainly acts as a bulking agent to help form stools and move them through the intestines. This can help treat constipation.
Soluble fibers, such as beta-glucan and glucomannan, dissolve in water to form a gel-like substance, slowing the rate at which the stomach releases digested food into the intestines.
Eating more soluble fiber can help you lose belly fat and prevent belly fat gain. One study found a link between a 10-gram increase in daily soluble fiber intake and a 3.7% lower risk of belly fat gain.
Several other studies have also shown that people who eat more soluble fiber have a lower risk of belly fat.
In fact, soluble fiber can help reduce belly fat in several ways.
There are over 100 trillion beneficial bacteria living in your large intestine. Unlike other bacteria, these bacteria are harmless and have a symbiotic relationship with humans.
Humans provide bacteria with housing and nutrients, while bacteria help with processes like vitamin production and waste disposal. There are many different types of bacteria, and having a greater variety of gut bacteria has been linked to a lower risk of conditions like type 2 diabetes, insulin resistance, and heart disease.
Several studies have shown that people who consume more soluble fiber have more types of bacteria and better health outcomes. Furthermore, a recent study found that people with more types of gut bacteria have a lower risk of belly fat.
However, experts caution that while initial research on the effects of bacterial diversity on belly fat is promising, more research is needed before a clear link can be drawn.
Foods rich in soluble fiber include sweet potatoes, fruits such as apricots and oranges, Brussels sprouts, beans and grains such as oats...
Although soluble fiber can help reduce belly fat, it is not advisable to eat a lot of soluble fiber all at once. This can cause side effects such as stomach cramps, diarrhea, and bloating. It is best to increase fiber intake slowly over time to help improve your body's tolerance.
