But interestingly, it seems that this includes only one type of fiber — soluble fiber. This article explains how soluble fiber can help you lose belly fat.
Soluble Fiber Can Help You Lose Belly Fat
There are two types of fiber — insoluble and soluble fiber. They differ in how they interact with water in your body.
This gives nutrients and water more contact time with the walls of the gut, leading to better absorption.
Eating more soluble fiber can also help you lose belly fat and prevent belly fat gain. One study linked a 10-gram increase in daily soluble fiber intake to a 3.7% lower risk of gaining belly fat (2).
In fact, soluble fiber may 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 may help reduce belly fat.
Soluble Fiber Encourages Gut Bacteria Diversity, Which Is Linked to Less Belly Fat
There are over 100 trillion helpful bacteria living in your lower gut.
Unlike other bacteria, these bacteria are harmless and share a mutually beneficial relationship with humans.
Humans provide the bacteria with a home and nutrients, while the bacteria help take care of processes like producing vitamins and processing waste (7).
There are many different types of bacteria, and having a greater variety of gut bacteria is linked to a lower risk of conditions like type 2 diabetes, insulin resistance and heart disease, to name a few (8).
While initial research on bacterial diversity’s effect on belly fat is promising, more studies are needed before a clear link can be made.
Summary: A greater variety of helpful gut bacteria may be linked to a lower risk of belly fat, but more research is needed to confirm this.
How Helpful Gut Bacteria May Reduce Belly Fat
Because your body cannot digest fiber itself, it reaches the gut largely unchanged.
Once there, specific enzymes in gut bacteria can digest soluble fiber. This is one important way in which gut bacteria promote optimal health. Meanwhile, soluble fiber acts as a prebiotic, providing the bacteria with nutrients.
One way short-chain fatty acids may help regulate your fat metabolism is by increasing the rate of fat burning or decreasing the rate of fat storage, although exactly how this works is not completely understood (15).
Summary: Your gut 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
One way to lose belly fat is to lose weight.
And given that soluble fiber is a powerful natural appetite suppressant, it can help you do that.
There are several theories about how soluble fiber can help reduce your appetite.
First, soluble fiber helps regulate hormones involved in appetite control.
Second, fiber can reduce appetite by slowing the movement of food through the gut.
When nutrients like glucose are released slowly into the gut, your body releases insulin at a slower rate. This is linked to a reduced sense of hunger (4).
Summary: Losing weight 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 your diet and found in a variety of plant-based foods.
However, although soluble fiber may help you lose belly fat, it’s not a great idea to eat lots of soluble fiber right away.
This can cause side effects, such as stomach cramps, diarrhea and bloating. It’s best to increase your intake slowly, over time, to help improve your body’s tolerance.
Summary: Great sources of soluble fiber include flaxseeds, legumes, grains, fruits and vegetables. Aim to increase your intake slowly over time.
Can Fiber Supplements Help Reduce Belly Fat?
Whole foods are the best way to increase your soluble fiber intake.
But if this isn’t realistic for you, taking a soluble fiber supplement could be an option.
Various types are available, including psyllium husk, glucomannan and inulin, and some evidence shows they can help you lose belly fat.
For example, one six-week study in teenage boys showed that taking a psyllium husk supplement reduced belly fat (28).
Also, the viscous fiber glucomannan has shown mixed results for belly fat loss. One study in mice found that glucomannan supplements reduced belly fat, while a human study showed the same effect, but only in men (29, 30).
Yet despite these mixed results, glucomannan can also promote belly fat loss by slowing down digestion and reducing appetite (31).
Inulin is another type of soluble fiber. Even though it’s not very viscous, it has been linked to belly fat loss.
One 18-week weight loss study in people at risk of type 2 diabetics gave participants either inulin or cellulose (insoluble fiber) supplements. Both groups received nutrition advice for the first nine weeks and followed a fat-loss diet.
While both groups lost weight, the inulin group lost significantly more belly fat, total body fat and total weight. They also ate less food than the cellulose group (32).
Overall, fiber supplements seem like a promising area for future research in belly fat loss. Yet, more research is needed before making a stronger recommendation.
Summary: Psyllium, glucomannan and inulin show promise for belly fat loss, though more research is needed to make supplement recommendations.
The Bottom Line
Eating foods rich in soluble fiber may help you lose belly fat.
Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite.
To further promote belly fat loss, combine your soluble fiber intake with other lifestyle changes, such as making healthier food choices and exercising more.
A quick note from our founder-
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To begin, I apologize for the dark nature of today's email.
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Imagine a rotting corpse draped over your body from head to toe...
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Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
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“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
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- Which calories help you lose weight…and which ones help you gain it…
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.