Belly fat is very common and has been linked to a number of health conditions like diabetes and heart problem. Belly fat is also very unattractive and that is why people who have it want to get rid of it. Fortunately there are number of ways you can get rid of belly fat. Eating fiber is one of them. Research shows that eating fiber can help lose belly fat. Interestingly, only soluble fiber has been proven to do that. This article explains how eating fiber rich foods can help lose belly fat
Kinds of fiber and their function:
There are 2 kinds of fiber; they basically differ in the way they interact with water.
Insoluble fiber is the fiber that is not absorbed. When it comes in contact with the water, it just swells up and helps as a bulking agent to form stool and pass it to the gut. It helps in constipation.
Soluble fiber absorbs water and forms viscous, gel like substance that slows down the absorption of digested food into the gut from the stomach. This gives the digested food and water more time to stay in contact with the gut wall, leading to better absorption. Different studies have shown that soluble fiber helps in weight loss. One study found that for every 10grams of fiber the risk of gaining belly fat decreased by 3.5%. Several other studies have also found that people, who eat more soluble fiber, are at lower risk of getting belly fat.
Soluble fiber encourages gut bacteria diversity:
There are over 100 trillion bacteria living in the lower gut of humans. Unlike other harmful bacteria, these bacteria actually have beneficial relationship with humans. These bacteria with home and nutrition, while bacteria helps in several processes like vitamin formation and waste processing. Having a variety of these bacteria is helpful in reduce the risk of several diseases like diabetes and heart problems. Although it is not clear, but people who eat more soluble fiber have more of these bacteria. And recent studies have also shown that having diversity of these bacteria is largely helpful in prevention of belly fat.
What does gut bacteria do for belly fat?
Most of the fiber reaches the gut unchanged because our body is not able to digest it. the beneficial bacteria found in the gut, however can digest it because of the special enzymes these bacteria have the soluble fiber in the food that acts as prebiotic and provide bacteria with the nutrition, these bacteria process and digest it, the process of digestion is known as fermentation which produces short chain fatty acids .These short chain fatty acids, help by increasing the fat burning or decreasing fat storage, it is yet not fully understood but many studies have found a strong connection between the presence of short chain fatty acids and reduced belly fat. What’s more, lab and animal studies have shown a reduced risk of colon cancer with short chain fatty acids.
Soluble fiber also reduces appetite:
One way to lose belly fat is to lose weight, and soluble fiber can help in losing weight by suppressing hunger. It does so in certain ways. Some studies show that soluble fiber does so by reducing the production of hunger hormone while others show that it can suppress appetite by increasing the production of hormones that make you feel full. Also fiber slows down the movement of food to the gut which induces the feeling of fullness and reduces appetite. To further promote your belly fat incorporate other lifestyle changes like exercising more and making healthy food choices.
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