High fibre food to burn belly fat

High fibre food to burn belly fat

Getting rid of extra weight round your middle is a great way to feel better, improve your health and lower your risk of diseases. And it’s not all down to stomach crunches.

Evidence shows that eating enough fibre can specifically help to target belly fat.

A recent study showed that eating 10 grams of fibre a day was linked to a 3.7% reduction of stomach fat. But this only includes one type of fibre – soluble fibre. Learn more about two types of fibre here.

Soluble fibre is a really powerful type of fibre that nourishes the friendly bacteria in your gut. Gut bacteria do a huge amount of work for your body, and produce thousands of chemicals in response to what we eat, which in turn may help prevent the accumulation of fat around the waist.   

Alter the gut environment with soluble fibre, and you will have the best chance of shedding that belly fat!

So what should you be eating to encourage these miraculous microbes? All the following foods contain plenty of soluble fibre.  Men should aim to consume 38 grams of fibre a day, while women should eat 25 grams.

  • Nectarines – one contains 2.4g of fibre, more than half of which is soluble.
  • Flaxseeds – they may be tiny, but one tablespoonful contains 2.5g of fibre. Sprinkle them on your cereal and stir fries, add ground flaxseed to soups, porridge and smoothies.
  • Broccoli – one of the best choices, broccoli contains 2.6g of fibre per 100g. You can eat this regularly so can be an easy source of fibre.
  • Black Beans – One cup contains 15g of fibre, and is also a great source of protein and antioxidants.
  • Avocados – a popular, versatile and delicious choice, a whole avocado packs a whopping 10 grams of fibre, and are rich in soluble fibre.
  • Oats – a 100g portion of oats contains 10 grams of protein, around half of which is soluble.

Eating enough fibre is only part of the fitness puzzle. Include regular workouts too, and take advantage of our great value gym passes if you need flexibility.

The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Ashley C.
7 November 2018

Ashley C.

It sounds easy to get enough fibre but not so easy to calculate how much soluble fibre you're getting. I think just increasing the amount of healthy food you eat is the best approach - yet again.

Nicky B.
5 November 2018

Nicky B.

I used to eat loads of All Bran and thought I was being healthy. Now we know how much sugar affects us I don't touch it - but any mention of fibre and I automatically think of it first

Jim R.
3 November 2018

Jim R.

it might also be that high fibre foods are filling and are not calorie-dense. So basically eating lots of high fibre food means eating fewer calories. Works for me!

Amber J.
3 November 2018

Amber J.

I never realised there were two types of fibre! And surprising what foods contain fibre too, I would never have thought black beans had so much,

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts

We want to give you the best website experience possible by using cookies. Carry on browsing if you’re happy with this, or find out how to manage your cookies and view our Cookie Policy.
Read PayAsUGym’s updated Privacy Policy.