Belly fat is extremely unhealthy. In fact, it increases the risk of heart disease, type 2 diabetes and other health conditions (1).Fortunately, belly fat can be lost, and recent research shows that a higher fiber intake is linked to a lower risk of belly fat
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
Fiber is often divided into two categories — insoluble and soluble fiber. They differ in how they interact with water in your body.
Insoluble fiber does not mix with water and acts mostly as a bulking agent to help form stool and pass it through the gut. This can help with constipation (3 Trusted Source).
Soluble fiber, such as beta-glucan and glucomannan, mixes with water to form a viscous, gel-like substance that slows down how fast the stomach releases digested food into the gut (4 Trusted Source).
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 Trusted Source).
Several other studies also show that people who eat more soluble fiber have a lower risk of belly fat (5 Trusted Source, 6 Trusted Source).
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
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
And although it’s not clear why, many studies show that people who consume more soluble fiber have a greater variety of bacteria and better health outcomes
What’s more, a recent study showed that people with a greater variety of gut bacteria have a lower risk of belly fat
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.