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Want to Lose More Belly Fat? ADD FIBER!

     Belly fat is extremely unhealthy. In fact, it increases the risk of heart disease, type 2 diabetes and other health conditions. 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.

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.

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.

Several other studies also show that people who eat more soluble fiber have a lower risk of 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.

 

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