According to Jonah Mitchell - Personal trainer at Life Time Westminster (Colorado, USA), who holds a Bachelor of Physical Education and is a Level 1 Nutrition Trainer - although no food directly "burns" belly fat, fiber helps create the necessary calorie deficiency by keeping the body full longer.
Jonah Mitchell explains that fiber-rich foods help stabilize blood sugar levels and promote insulin sensitivity. In addition, fiber nourishes the gut microbiome, helping to improve hormonal function and reduce inflammation. As a result, we consume fewer calories naturally without feeling hungry.
Here are 7 types of fiber-rich foods to add to your menu:
This is a source of healthy fat and abundant fiber. Half an avocado provides about 5g of fiber, easily incorporated into meals or smoothies to increase nutrient density.
Half a cup of oatmeal provides 5g of fiber to start the day. Jonah Mitchell suggests combining oatmeal with cinnamon, honey, and fruit for a delicious and full breakfast.
Berries: Raspberries and strawberries are excellent sources of fiber with extremely low calories. A cup of berries contains about 6-8g of fiber but is only under 100 calories.
Chia seeds: This is a super nutritious food, helping to regulate appetite and fight inflammation. Just 2 tablespoons of chia seeds have supplemented up to 10g of fiber for the body.
Cabbage: Includes broccoli, cauliflower and Brussels sprouts. With about 5g of fiber per serving and very low calories, this is a group of foods that you can eat a lot to lose weight.
Beans and lentils: One cup of cooked beans provides about 15g of fiber and is a great source of plant protein, helping to control cravings effectively.
Psyllium peel: This is a quick way to supplement fiber when busy. You can add it to baked goods without changing the flavor or texture of the food.
Expert Jonah Mitchell notes that weight loss is not about finding a miraculous food but about consistency. You don't need to change everything at once. Start simply by improving each meal.
When the amount of fiber increases, cravings will decrease, making it easier to maintain calorie deficits. Regular practice will help you improve your figure and health without having to diet too harshly.
