8 fibre-rich foods to shed belly fat

Shedding belly fat is considered a herculean task and without a proper strategy it's difficult to lose this pesky fat. One of the most effective ways to target that stubborn belly fat is eating a healthy diet. Consuming a fibre-rich diet can help boost your overall well-being and also aid in reduction of abdominal obesity, which could in turn prevent you from heart disease, cholesterol, and blood pressure risk. While genetic factors are less in our control, lifestyle issues like bad diet, stress, not sleeping enough, or consuming excess alcohol must be avoided. Bingeing on food even without hunger, eating fatty foods without fibre, and consuming huge portions of food are some of the common dietary reasons behind the accumulation of excess belly fat.

Belly fat is considered one of the most dangerous kinds of fats as it gets stored in the abdomen around internal organs, and even builds up around heart, liver, lungs and other internal organs. It can eventually lead to diabetes, liver issues, and heart disease, reducing quality of life and could even be life-threatening.

Consumption of fibre is positively related to shedding belly fat. Here's a list of foods that can help you get rid of the stubborn fat.

OatsAdding oatmeal to your meals can be a game-changer for your belly fat loss journey. When it comes to managing abdominal obesity or belly fat, the role of hunger regulation or suppression of excessive appetite cannot be overlooked. Oats are a storehouse of macronutrients, soluble fibre, vitamins, minerals and many phytochemicals that can keep BMI in check, eliminate excess body fat, and even regulate appetite. A study published in Open Access Macedonian Journal of Medical Sciences, supports the benefits of a dietary oat supplement on central obesity, percentage of body fat, and several metabolic disorders.

AvocadoAvocado, a versatile fruit, can be turned into a variety of lip-smacking recipes. A high-fat fruit, avocado is also rich in dietary fibre which means you can feel full for very long after noshing on it. It also has vitamins,
minerals and nitrogenous substances that can boost your well-being. A study done by University of Illinois shows that women who ate avocados daily lost deep visceral abdominal fat.

CarrotsFibre-rich foods like carrot can work on several aspects of your well-being from heart health, gut health to metabolic well-being. Dietary Guidelines for Americans advise fibre intake of 25 gm for adult women and 35 gm for adult men. A cup or raw carrots have about 3.6 gm of fibre, while a cup of cooked carrots on the other hand, has about 3 gm of fibre. Eating carrots can fulfill 73% of your daily requirement of vitamin A while also nourishing your body with generous amounts of vitamin K, potassium, vitamin C, calcium and iron.

Walnuts
These wonderful nuts are a storehouse of essential vitamins, minerals, fibre, fats, and plant compounds. 100 gm of walnuts have 7gm dietary fibre which can be very effective in reducing belly apart from managing blood pressure, cholesterol, and diabetes.

Chia seeds
Chia seeds are a powerhouse of fibre content and adding them to your diet is a must if you are aiming to lose inches around your waist. One ounce of chia seeds provide around 9.8 grams of dietary fibre. Including enough dietary fibre in the diet can help one ward off chronic diseases.

Broccoli

When it comes to belly fat loss, broccoli can be your perfect dietary companion. The nutrient-dense and fiber-rich green veggie keeps your digestive system robust by regularising bowel movements and promoting a healthy gut microbiome. It is specifically helpful in targeting belly fat, as it has vitamin K, carotenoids, loads of fibre and water content, which is beneficial for metabolism, fat burning, and weight loss.

Pumpkin seeds
Pumpkin seeds are not only full of fibre and protein content but are rich in amazing micronutrients like zinc, calcium, and protein. This packs a strong nutritional punch apart from easing digestive process. They also keep frequent hunger pangs in check.

RaspberriesOne of the healthiest fruits with a very high fibre amount is raspberry. The fruit may have got its name from raspise, a rose-coloured wine or christened so due to its rasp or rough appearance. A cup of raspberries hold a wealth of nutrients including 8 gm of fibre. According to a study published in journal Obesity, higher consumption of soluble fibre can aid in belly fat loss and a 10-gram increase in fibre can reduce belly fat gain rise by 3.7%.

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