If you want to lose frustrating belly fat, this article will show you how soluble fiber helps you lose belly fat.
Doing thousands of crunches is not the best way to lose belly fat. A better strategy is to increase your soluble fiber intake.
Now, there is two types of fiber – soluble and insoluble fiber. Insoluble fiber doesn’t dissolve in water and isn’t very beneficial.
Soluble fiber, on the other hand, absorbs water and can help you lose belly fat. It is found in nuts, lentils, beans, peas, some fruits and veggies, oat bran, and seeds.
Unfortunately, most people don’t consume enough fiber. In the US, the average person consumes 15 grams of fiber. That’s very low since men need 30 grams of fiber a day while women need 25 grams.
Not only is low fiber intake making you gain belly fat but it also makes you more prone to heart disease.
It is my assertion that you will eat more soluble fiber when you understand how it enhances fat loss. So below are 10 ways soluble fiber helps you lose belly fat.
How Soluble Fiber Helps You Lose Belly Fat
1. Soluble Fiber Reduces Appetite
Tanya Zuckerbrot, RD, author of The F-Factor Diet says,” when you eat foods that lack fiber your blood sugar can spike quickly then it crashes leading to hunger and overeating”. If this happens repeatedly, you will gain belly fat.
Soluble fiber can help you lose belly fat due to its ability to act as a natural appetite suppressant.
It does this in two ways. One, by emptying your stomach at a slower rate compared to other foods hence you don’t feel hungry so often.
Soluble fiber also swells when it gets to your stomach after absorbing water. This makes you stay full for longer.
Oatmeal is a good example of a food that is rich in soluble fiber you can have every morning.
2. Soluble Fiber Reduces Cholesterol and Blood Lipids (Fats)
Soluble fiber reduces the amount of cholesterol absorbed into your bloodstream.
Research shows that soluble fiber aids in reducing your low-density lipoprotein (LDL) cholesterol, “the bad” cholesterol which accompanies belly fat more often than not.
Foods rich in soluble fibers include kidney beans, Brussels sprouts, apples, and pears. Cinnamon (a spice not food) is also an excellent addition to your diet.
According to this study, cinnamon doesn’t add calories and helps burn fat. In fact, taking as little as ¼ to 2 teaspoons of cinnamon daily can lower your blood sugar levels.
Moreover, it lowers cholesterol by 10 to 25%. So be sure to add cinnamon to smoothies, teas, and main meals.
3. Soluble Fiber Limits the Amount of Fat Your Cells Absorb
Soluble fiber is also known as the viscous fiber. This is because it absorbs water to form a thick gelatinous substance.
This thick mass limits the absorption of dietary fat into your cells. It works by binding on to the fats and carrying them through the digestive tract. As a result, fats pass through your stool instead of entering the bloodstream.
Additionally, fiber binds on bile acids produced in the liver to help digest fats, which prevents them from being absorbed into your system.
In short, eating bananas, apples, pears, and beans will reduce the amount of dietary fat absorbed into your body. As a result, you will lose belly fat faster.
4. Soluble Fiber Helps the Body Metabolize Sugar
Since your body cannot break down fiber into nutrients like glucose, it uses it to get rid of excess blood sugar.
Moreover, fiber slows down the rate of absorption of sugar into your body. When your blood sugar levels are low, it is easier to lose belly fat.
5. Soluble Fiber Boosts Levels of Satiety Hormone
Recent studies show that regulating satiety hormones can aid fat loss.
Leptin is produced by fat cells and has been labeled a “satiety hormone”. It signals your brain that you are full and you don’t need to eat anymore.
When your body has high levels of leptin, your brain assumes that you are full.
Well, you can increase leptin levels without overeating by eating foods rich in soluble fibers such as beans, lentils, fruits, and vegetables.
6. Soluble Fiber Helps Reduce Your Total Daily Caloric Intake
You and I know that high caloric intake is the main reason people gain belly fat.
Therefore, you need to reduce your total daily caloric intake to lose belly fat. Eating foods rich in soluble fiber can help cut your caloric intake by half since these foods are very filling and low in calories.
For example, eating a fruit before meals can make you feel fuller and as result, eat fewer calories in the main meals.
You may also want to drink soups before meals. Some healthy soups include pure vegetable soup, chicken soup with vegetables, and chunky vegetable soup among others.
7. Soluble Fiber Enhances Fat Burning in Cells
The more fat is broken down, the less fat there is to form the belly fat. Well, most vegetables rich in soluble fiber also produce acetate. Acetate is an acid that turns on the fat-burning activity in your cells.
Clearly, eating soluble fiber will keep your body in fat-burning mode all day.
8. Soluble Fiber Fights Inflammation
Inflammation occurs when your body responds to unwanted substances in your body.
Things like excess fat cells that accumulate in your belly area. Your body’s ability to suppress inflammation can lead to a flatter belly.
By consuming foods rich in omega-3 fatty acids like sea vegetables (seaweeds), your body will able to fight inflammation.
Other foods rich in omega-3 fatty acids include olive oil, tomatoes, almonds, walnuts, fruits like strawberries, blueberries, cherries, fatty fish like salmon, tuna, and sardines.
9. Soluble Fiber Reduces the Amount of Insulin Released into Your Body
Research suggests that high fiber intake reduces insulin resistance, which means your body doesn’t have to produce excess insulin to balance your blood sugar.
Your body tends to store glucose as fat when there is too much insulin in your body. Even worse, too much insulin blocks the use of stored fat as energy.
I may also note that soluble fiber reduces the absorption of carbs, which in turn reduces blood glucose and insulin levels in your body.
10. Soluble Fiber Helps Digest Foods Efficiently
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.
This soluble fiber-effect allows food to be digested more efficiently. When food is digested efficiently, you get all the essential nutrients that balance hormones and enhance fat loss.
Every weight loss expert agrees that soluble fiber is essential for belly fat loss. However, it is not a magic bullet. You still need to make other changes in your diet to get a flat belly.
Do you know other ways soluble fiber helps you lose belly fat?