Want to reduce belly fat? Forget the supplements and quick fix promises. Research shows you can pick up your fork and eat your way to a slimmer midsection simply by increasing your soluble fiber intake.
What if I told you there actually IS way to decrease belly fat, not by CUTTING out food but eating MORE of it.
While it may sound too good to be true, it's exactly the type of findings researchers found when they looked at the effect soluble fiber has on belly fat. And although these findings aren't "breaking news", it's exactly the kind of nutrition news I think deserves more attention. I mean, who wouldn't want to eat more to reduce belly bloat?
To get an RD's take on these findings, I reached out to Jessica Crandall, RDN, CDE, AFAA, who specializes in weight management and is a spokesperson for The Academy of Nutrition and Dietetics. Here's what she told me:
"Fiber plays a big role in helping to keep our cholesterol down, keeping your digestive track healthy, and even keeping your weight healthy! This study also showed that an increase in soluble fiber specifically has a decrease in waist circumference (belly fat) which many of us care about as we know it's connection not only to heart disease but also it's uncomfortable when it comes to wearing your favorite pair of jeans. As we age, we know that belly fat tends to increase over time and soluble fiber can be one of those key nutrients you could focus on to help decrease this concern.
Focusing on increasing foods such as oats, apples, carrots, beans, may really help to decrease your belly fat."
We're not talking supplements or pills here people. You can pick up your fork and eat your way to better health with a number of plant-based foods. Don't know where to start? Check out this quick guide:
How to Add More Soluble Fiber to Your Diet
- Beans: Black beans and navy beans have the highest amounts of soluble fiber but all the others are good sources as well. Toss them with pasta, make a delicious pot of chili or create a spicy hummus as an appetizer or snack.
- Grains: Barley, bran cereal and oatmeal are the winners in this circle. Breakfast is a great meal to create a yummy oatmeal bowl or add in some fruit to your bran cereal. Fall get-togethers are begging for a good barley salad with veggies and a light dressing.
- Fruits: Peaches, pears, berries and apples... You can't really go wrong in this department. So many fruits are rich in soluble fiber and breakfast, desserts and snacks are the best times to add them to your day.
- Vegetables: Choosing root vegetables like potatoes and parsnips, carrots and broccoli make easy work of adding in extra fiber. Add in diced veggies to any meal, enjoy some simple roasted vegetables with a lean cut of meal or make a nice chopped salad with hearty root veggies to replace some of the "meat" of the dish.
- Flax: Whether it's flax seeds or flax meal, you can easily throw this into any dish without a second thought. It has a mild flavor that even the pickiest kid can't detect. If you really want to amp things up, add it to your favorite homemade granola, a quick bread or even a pasta sauce.
... and don't forget, make sure to increase your fiber intake slowly and make sure to stay well hydrated while doing so. Just trust us me on this one!
Quinoa, Chickpea & Strawberry Salad from Angie’s Recipes
Lentil Macaroni and Cheese from The Lean Green Bean
Fajita Black Bean Burger Sliders from The Cookie Rookie
Ancient Grains Oatmeal Bowl from Love & Zest
Date Orange Wheatberry Salad from My Little Tablespoon
Rainbow Vegetable & Grains Bowl from Taste of Well-Being
German Fruit Tart from Teaspoon of Spice
Rainbow Fruit Salad from The Cozy Apron
Banana Cherry Smoothie Bowl from Bakerita
Thick & Hearty Vegetable Soup from Simple Green Moms
Polenta with Vegetables and Feta from Avocado Pesto
Indian Coconut Oil Roast Vegetables from Food Done Light
Super Good Morning Green Smoothie by Erica's Recipes
Sundried Tomato Tortillas from Food Faith Fitness
Flaxbread Chili Cheese Bake from Wholefully
DYK: Research shows you can pick up your fork and eat your way to a slimmer waistline by eating more soluble fiber! Tweet this