Belly fat is not good for health, increasing the risk of heart disease, type 2 diabetes and some other diseases. However, belly fat can be reduced, and recent research shows that higher fiber intake may reduce the risk of belly fat thanks to soluble fiber .
1. Soluble fiber can help reduce belly fat
Fiber is often divided into two types: insoluble fiber and soluble fiber . Insoluble fiber does not dissolve with water and acts primarily as a bulking agent to help form stool and pass it through the intestines. This may help relieve constipation.
Soluble fibers, such as beta-glucan and glucomannan, mix with water to form a viscous, gel-like substance, which slows the rate at which the stomach releases digested food into the intestines. Eating soluble fiber can help reduce belly fat and prevent belly fat gain. One study linked increasing daily soluble fiber intake to 10g with a 3.7% lower risk of gaining belly fat.
Some other studies also show that people who eat more soluble fiber have a lower risk of belly fat. Soluble fiber can help reduce belly fat in many ways. Soluble fiber encourages intestinal bacterial diversity , which helps reduce belly fat.
There are more than 100 trillion helpful bacteria living in the lower intestine. Unlike other bacteria, these bacteria are harmless and have a mutually beneficial relationship with humans. Humans provide bacteria with shelter and nutrients, while bacteria help with processes such as vitamin production and waste disposal.
There are many different types of bacteria, and having more types of gut bacteria has been linked to a reduced risk of diseases like type 2 diabetes, insulin resistance, and heart disease, to name a few. Many studies show that people who consume more soluble fiber have more types of bacteria and have better health outcomes. A recent study found that people with more types of gut bacteria have a lower risk of belly fat.
While initial research on the impact of bacterial diversity on belly fat is promising, more research is needed before a clear link can be made.
Foods rich in soluble fiber include: Oats, carrots, barley, peas, beans, apples, citrus fruits…
2. How do beneficial gut bacteria help reduce belly fat?
Because the body cannot digest fiber on its own, it reaches the intestines virtually unchanged. Specific enzymes in intestinal bacteria can then digest soluble fiber. This is an important way gut bacteria promote optimal health. Meanwhile, soluble fiber acts as a prebiotic, providing nutrients to bacteria.
This process of digesting and breaking down soluble fiber is called fermentation. It produces short-chain fatty acids, a type of fat that can help reduce belly fat. One way that short-chain fatty acids can help regulate fat metabolism is by increasing the rate of fat burning or decreasing the rate of fat storage.
Many studies show a link between higher levels of short-chain fatty acids and a lower risk of belly fat. Furthermore, animal and laboratory studies have shown that short-chain fatty acids are associated with a reduced risk of colon cancer.
