Belly fat is a hot topic. And, rightfully so. Belly fat, technically known as visceral fat, is the stubborn fat that builds up around vital organs in your midsection. That doesn’t only increase your waistline. It can also raise your risk for a long list of health conditions like heart disease, diabetes, non-alcoholic fatty liver disease and some cancers.
If you’ve tried the latest TikTok trends (like rubbing castor oil on your belly!), there are safer and more sustainable ways to lose belly fat. Like these seven foods that may be in your kitchen right now.
Read on to learn the science behind how these foods can reduce visceral fat and why nutrition experts are such big fans.
1. Lean Pork
There’s a reason protein is trending. Protein has a solid track record for helping with weight loss. Now, research reveals it may help reduce visceral fat, too.
Dustin Moore, Ph.D., RDN, a nutrition lecturer at California State University Long Beach and creator of the Substack Public Health Dad, agrees. “Lean cuts of animal proteins, like pork, can play a significant role in visceral fat loss since they provide a satiating amount of high-quality protein per serving,” he says. In fact, a 4-ounce serving of lean pork tenderloin packs 24 grams of protein plus other important nutrients, like zinc, choline, iron and vitamin B12. And it’s shockingly low in fat, with only 2 grams of fat per serving, of which less than 1 gram is saturated. For a quick protein-packed dinner, try our One-Pan Pork Tenderloin with Heirloom Tomatoes and Shallot Confit. Or, pop a pork tenderloin in your air-fryer for a satisfying meal that’s ready in 25 minutes flat.
2. Frozen Shrimp
Frozen shrimp is another powerful contender for visceral fat loss, says Moore. Three ounces of frozen shrimp serves up 22 grams of lean protein for just 110 calories and only 2 grams of fat (0 grams saturated fat). However, that’s not the only reason to love it. Frozen foods, like shrimp, help extend proteins’ shelf life, so they may reduce food waste. Since they’re often on sale, they can help keep your grocery costs down. Plus, they thaw quickly and take just minutes to cook. Moore is a big fan of tossing them into a protein and fiber-rich Shrimp & Broccoli Stir Fry. Or put them to work in these 17 Shrimp Dinners That Can Help You Lose Weight.
3. Canned Beans
Foods that pack protein and fiber are a fantastic pick for visceral fat loss, says Abbie Gellman, M.S., RD, CDN, a New York City-based registered dietitian and chef. And canned beans check both boxes. “Canned beans provide an excellent source of fiber, both soluble and insoluble, and also are a good source of protein,” she says. “This makes them extra satiating, keeping people fuller for longer.” For instance, one cup of canned garbanzo beans provides 210 calories, 12 grams of protein and an impressive 11 grams of fiber.
Beans are so effective that one study found that women who frequently ate beans had less body fat and smaller waists (a go-to measure of visceral fat) than women who rarely ate beans. If you could use ideas, check out these 21 High-Protein Dinners That Start With A Can Of Beans.
4. Tofu
Plant proteins like tofu can be powerful allies in the fight against visceral fat. While we’re not suggesting that you go full-on vegan, one study found that when overweight volunteers consumed a vegan diet for four months, they lost more total and visceral fat than a control group who continued their usual diets.
Nutrient-dense tofu is also a win in the kitchen, says Gellman. “While there are many ways to incorporate soy foods into our diets, tofu is an easy, versatile way to get more soy protein in,” she says. “Try silken tofu in creamy soups or smoothies instead of traditional dairy cream, or add baked tofu to salads, grain bowls, and side dishes to boost the plant-based protein and dietary fiber of your meal.” Pro tip: for even better results, try freezing it (really!).
5. Nuts
“Nuts have been shown to help reduce disease risk without increasing the risk of weight gain and may help with weight loss efforts,” says Gellman. Why? “The combination of healthy unsaturated fats, lean protein, and fiber may be the key to nuts being a tasty and helpful part of a healthy dietary pattern,” she explains. “This combination promotes fullness and generally feeling satisfied after eating them.”
So, go ahead and grab a handful for your next snack. One study found that people who snacked on nuts instead of pretzels for four months were more likely to lose belly fat. They additionally reduced their risk of metabolic syndrome, a cluster of conditions that travels with excess belly fat and increases heart disease risk.
6. Oats
Whole grain oats are rich in a unique kind of soluble fiber called beta-glucan, which has been linked to less belly fat and lower body weight overall. In addition, oats are loaded with nutrition, delivering energizing carbohydrates and heart-friendly plant protein, says Gellman.
Oats are incredibly versatile and can be used in a wide variety of textures and dishes. Of course, they’re a win in overnight oats. But did you know you can also scramble them or whisk them into a savory porridge? They’re also a tasty addition to granola, cookies and more, says Gellman. “[They] can also be ground and used as flour in baked goods and can be found in savory and sweet dishes,” she adds.
7. Berries
Research reveals that people who eat more fruit tend to have less visceral fat. Enter berries, one of Moore’s top foods for foods for visceral fat loss. What makes them so great? It’s all about their fiber, he says, which keeps you nice and full. And we have dozens of creative ways to use them!
While fresh berries can be delicious, don’t overlook frozen berries. Just one cup of mixed frozen berries packs a hefty 6 grams of fiber. And, unlike fresh berries, you don’t have to worry that they’ll spoil in your fridge. So, they can save you money and trips to the store. Sure, frozen berries are an easy way to pump up the flavor and nutrition in your smoothie. But they can do so much more. Toss them into our Breakfast Lemon-Blueberry Oatmeal Cakes or a Blueberry-Almond Overnight French Toast. Or try them as a zippy topping for this Grilled Salmon with Blueberry Sauce or in a batch of creamy Strawberry Nice Cream for dessert.
The Bottom Line
Visceral fat isn’t just stubborn belly fat. It also increases your risk of chronic illnesses like heart disease, diabetes, non-alcoholic fatty liver disease and some cancers. The good news is there are foods that can help you lose visceral fat. And they’re not hard to find or expensive. Lean pork, frozen shrimp, canned beans, nuts, oats and berries are all great foods for reducing visceral fat. So, next time you go to the grocery store, toss any–or all–of these foods into your shopping cart. Your waistline and your tastebuds will thank you!