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Struggling to lose belly fat despite clean eating and regular exercise? It can’t just be ordinary fat-stubbornness Visceral fat may be the real culprit. Unlike surface level belly fat, visceral fat sits deep around your organs and is considered the most dangerous type, causing inflammation and disrupting metabolic health. Good news: Some foods can naturally help burn and reduce this hidden fat, which may lead to better long-term health.
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Dr. Saurabh Sethi, a California-based gastroenterologist trained at Ames, Harvard, and Stanford, has outlined seven nutrient-rich foods that can help reduce visceral fat naturally. In an Instagram video posted on Nov. 26, the gastroenterologist says, “Visceral fat is the most dangerous fat in your body. It hides deep around your organs, increases inflammation, and disrupts your function.” Metabolism. After reviewing thousands of scans and labs, here are seven foods I regularly recommend to patients to help them lose visceral fat naturally.
blueberries
Dr. Sethi includes blueberries in her daily evening smoothie because they are rich in powerful antioxidants that support gut and metabolic health. He explains, “Blueberries are rich in anthocyanins, powerful Antioxidants that reduce inflammation and support gut and metabolic health. Regular consumption improves insulin sensitivity and supports healthy levels of belly fat.” He also recommends amla or Indian gooseberry as another great option that offers similar benefits.
plain Greek yogurt
Gastroenterologists recommend eating more fermented foods as they are rich in probiotics that support healthy digestion, and one of the best choices is plain Greek yogurt, followed by homemade yogurt or yogurt. He explains, “Unsweetened Greek yogurt is high in protein and loaded with live probiotics that support gut integrity and reduce inflammation. People who consume more fermented foods have less visceral fat and healthier waist circumference.” Dr. Sethi suggests adding berries, nuts or cinnamon instead of sugar to enhance the flavor.
extra virgin olive oil
Dr. Sethi adds EVOO to her daily salads and recommends using seed oil instead; Cold-pressed mustard oil is another great option. However, he said it’s best to vary your cooking oils to maximize their health benefits.
Gastroenterologists highlight, “EVOO is rich in monounsaturated fats and polyphenols, both of which have been shown to reduce systemic inflammation. Replacing seed oil with EVOO has been associated with improved fat oxidation and improved metabolic markers.”
fatty fish
Fatty fish like salmon, sardines and mackerel are rich in omega-3 fatty acids, which help reduce inflammation and improve insulin sensitivity. Dr. Sethi recommends aiming for twice a week, adding that flaxseeds and walnuts are also excellent plant-based sources of omega-3s. “Omega-3 intake is associated with less deep belly fat and healthy triglyceride levels,” he says.
leafy greens and cruciferous vegetables
Dr. Sethi recommends including green leafy or cruciferous vegetables at least once in your daily diet, as they are rich in antioxidants and provide substantial health benefits. He explains, “Spinach, broccoli, cauliflower and cabbage support the liver and intestine. Fiber, micronutrients and antioxidants. They help control blood sugar, reduce inflammation and improve satiety.
Avocado
The gastroenterologist explains, “Avocado provides soluble fiber and healthy fats that stabilize appetite and support better insulin response. Studies show that avocado eaters have less visceral fat even at the same calorie intake.” He recommends adding half an avocado to your daily diet and says coconut is another excellent option providing similar benefits.
green tea
Dr. Sethi explains that green tea may help reduce visceral fat due to its high EGCG content. “Green tea contains EGCG, a compound that helps reduce visceral fat and increase fat oxidation,” he explains. He recommends drinking one cup a day, noting that adding lemon may further increase absorption.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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