The Top 6 Belly Fat Burning Foods (and what they all have in common)

Written by Tim Skwiat

The Top 6 Soluble Fiber Foods

Are you interested in burning more belly fat? Who isn’t, right? Not only is extra belly fat unsightly and uncomfortable, it’s downright dangerous. Excess belly fat, also referred to as visceral fat, is associated with a constellation of health issues. This includes heart disease, type 2 diabetes, high blood pressure, fatty liver, certain cancers, sleep apnea, and more.1,2

No need to beat a dead horse. You know belly fat is the worst kind of fat. The good news is that shedding it may not get any simpler than eating more soluble fiber.

In a recent study published in the journal Obesity, researchers attempted to figure out what lifestyle factors were associated with changes in belly fat. The researchers tracked physical activity levels and dietary intake with over 1,000 participants aged 18 – 81 years old over 5 years.3

Of all the factors they analyzed, they found soluble fiber intake and participation in vigorous activity were inversely associated with belly fat. In fact, for each 10-gram-per-day increase in soluble fiber, the amount of belly fat decreased by a whopping 3.7%.

Editor’s Note: 9 Proteins That Expand Your Waist

For what it’s worth, moderately active participants had a 7.4% reduction in belly fat, showing just how protective regular exercise is. In this study, moderate activity was defined as exercising vigorously for 30 minutes 2 – 4 times per week. Sounds pretty doable, right?

“Our study is valuable because it provides specific information on how dietary fiber, especially soluble fiber, may affect weight accumulation through abdominal fat deposits,” said lead author Kristen Hairston, MD, assistant professor of internal medicine at Wake Forest University School of Medicine.

Not surprisingly, previous research from this group confirmed what you might expect: Belly fat steadily increases over time, particularly in younger participants. However, the researchers found that increased intake of soluble fiber led to a decreased rate of belly fat accumulation, suggesting increased soluble fiber intake may be instrumental in slowing this natural progression.4

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Overall, it’s widely accepted that lower fiber intakes are associated with obesity while folks who consume a diet higher in fiber have lower body weights. And along these lines, high-fiber diets can help promote weight loss and prevent weight gain.5

“Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat depots has not. Our study is valuable because it provides specific information on how dietary fiber, specifically soluble fiber, may affect weight accumulation, specifically through the abdominal fat depots,” said Hairston.

The Top 6 Soluble Fiber Foods

How can you add more soluble fiber to your diet? Simple. Eat more of the following foods, which are the best sources of soluble fiber, providing 1 – 2 grams per serving:

  • Fruit, especially apples, apricots, grapefruit, mangos, oranges, pears, plums, and strawberries
  • Veggies, especially artichokes, asparagus, broccoli, cabbage, carrots, green beans, and turnips
  • Beans, peas, and lentils
  • Flax meal and chia seeds
  • Oats, barley, and bran
  • Psyllium husks
AVOID these fruits and veggies (they pile on BELLY FAT)

Often times people ask me why they aren’t losing weight even when they are eating healthy.

Well, most times, it’s simply because they are choosing the WRONG foods. Fortunately, my good friend Shawn Wells just wrote a brand new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline. 

And YES, these include several fruits and vegetables! If you’re eating ANY of these foods, it could be the difference between losing 20 lbs quickly, or watching your weight stay at a standstill.

When you think about it that way, you’re going to want to make certain you are not eating ANY of these foods (your results depend on it).

Download the report and find out what foods you MUST avoid in just a few seconds here:

==>NEVER eat these fruits and veggies (if you want a flat belly)

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  • 1. Despres J-P. Body fat distribution and risk of cardiovascular disease: An update. Circulation. 2012;126(10):1301-1313. doi:10.1161/CIRCULATIONAHA.111.067264.
  • 2. Tchernof A, Després J-P. Pathophysiology of human visceral obesity: An update. Physiol Rev. 2013;93(1):359-404. doi:10.1152/physrev.00033.2011.
  • 3. Hairston KG, Vitolins MZ, Norris JM, Anderson AM, Hanley AJ, Wagenknecht LE. Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: The IRAS Family Study. Obes Silver Spring Md. 2012;20(2):421-427. doi:10.1038/oby.2011.171.
  • 4. Hairston KG, Scherzinger A, Foy C, et al. Five-year change in visceral adipose tissue quantity in a minority cohort: the Insulin Resistance Atherosclerosis Study (IRAS) family study. Diabetes Care. 2009;32(8):1553-1555. doi:10.2337/dc09-0336.
  • 5. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. J Acad Nutr Diet. 2015;115(11):1861-1870. doi:10.1016/j.jand.2015.09.003.
  • Hi Linda,

    Thanks so much for stopping by and for sharing your feedback. Believe it or not, I completely agree with the point that you’re making.

    In general, it’s not knowledge that most people are lacking, and to your point, there are PLENTY of effective nutrition plans and exercise programs. As simple as weight loss is often made out to be (e.g., “move more, eat less”), it is FAR from that simple. In fact, check out this diagram that makes a gallant attempt to capture they MANY elements that affect the energy balance equation:

    Obesity System Influence Diagram

    Pretty messy, isn’t it?

    We know that, and that’s why we are doing everything we can to create as many resources as possible to help as many people who will allow us. It’s our goal to be a trusted resource for fitness, nutrition, supplements, and for living and overall optimal life.

    We’re not just working hard to develop the best supplements in the world, we’re also working diligently to create a community and hub of information for our readers and customers. For instance, we have a VIP Facebook group with the goal of providing genuine, reliable, and unwavering guidance, support, accountability, and encouragement to anyone and everyone who will allow us in an effort to help them achieve their health and fitness goals. What’s more, we publish new articles to our blog almost every day, and we’re in the process of creating the BioTrust podcast. And all of that (besides the supplements) is completely free.

    More than anything, we want people to know that this is a two-way street. We want to know what we can do for YOU, Linda. How can we help you? I look forward to hearing from you.

    My best,

    Coach Tim