Getting rid of extra weight round your middle is a great way to feel better, improve your health and lower your risk of diseases. And it’s not all down to stomach crunches.
Evidence shows that eating enough fibre can specifically help to target belly fat.
A recent study showed that eating 10 grams of fibre a day was linked to a 3.7% reduction of stomach fat. But this only includes one type of fibre – soluble fibre. Learn more about two types of fibre here.
Soluble fibre is a really powerful type of fibre that nourishes the friendly bacteria in your gut. Gut bacteria do a huge amount of work for your body, and produce thousands of chemicals in response to what we eat, which in turn may help prevent the accumulation of fat around the waist.
Alter the gut environment with soluble fibre, and you will have the best chance of shedding that belly fat!
So what should you be eating to encourage these miraculous microbes? All the following foods contain plenty of soluble fibre. Men should aim to consume 38 grams of fibre a day, while women should eat 25 grams.
Eating enough fibre is only part of the fitness puzzle. Include regular workouts too, and take advantage of our great value gym passes if you need flexibility.
i can't seem to shift belly fat and I'm not particularly fat but I do eat lots of these foods already, except black beans - maybe that's the magic ingredient!
It sounds easy to get enough fibre but not so easy to calculate how much soluble fibre you're getting. I think just increasing the amount of healthy food you eat is the best approach - yet again.
I used to eat loads of All Bran and thought I was being healthy. Now we know how much sugar affects us I don't touch it - but any mention of fibre and I automatically think of it first
it might also be that high fibre foods are filling and are not calorie-dense. So basically eating lots of high fibre food means eating fewer calories. Works for me!
I never realised there were two types of fibre! And surprising what foods contain fibre too, I would never have thought black beans had so much,