Can soluble fibre shrink belly fat?

2 mins to read

Good news for all men who want to reduce the size of their gut! Research has discovered a type of fibre that may cut levels of belly fat. Online personal trainer Andrew Cate looks at what you can do to boost your intake, and accelerate your fat loss.

Weight management

What is soluble fibre?
All types of dietary fibre have their own unique characteristics and health boosting qualities. Soluble fibre is known for its ability to absorb liquids in the digestive tract, forming a gel that delays the emptying of your stomach and slows down digestion. This can be helpful for weight control, as it regulates blood sugar levels and reduces the need for the fat storage hormone insulin. It also helps you to feel full, which promotes the consumption of meals with less kilojoules and allows for a longer duration between meals. New research has discovered eating more soluble fibre may reduce visceral fat, the deep layer of belly fat located around your internal organs.

The research
A 2011 study of more than 1100 adults used abdominal CT scans at baseline and five years to examine the impact of lifestyle factors such as fibre intake and frequency of exercise on abdominal fat. The researchers found for every 10 gram increase in soluble fibre eaten each day, visceral fat was reduced by 3.7 percent. This is significant for men’s health, because visceral fat is considered a significant contributor to a variety of weight-related health problems. Soluble fibre was also reported to be inversely associated with long term weight gain. The researchers also found subjects who reported participation in vigorous activity “sometimes” decreased the rate of visceral fat accumulation by 7.4% over the same time frame.

Increase your intake of soluble fibre
This study shows that a simple lifestyle change, such as increasing soluble fibre intake, can help to manage your level of body fat. Follow these tips to boost the soluble fibre content of your diet.

Eat more oats - Oats and oat bran are a good source of soluble fibre, protein, vitamins, minerals and healthy fats. Eaten as muesli in summer, porridge in winter, or even added to soups and smoothies, oats are one whole grain that is versatile and delicious.
Have psyllium - Psyllium seed husks are one of the richest sources of soluble fibre. You can eat products that contain psyllium husks (such as breakfast cereals or meal replacement shakes), or buy psyllium husks separately and add them to your own foods or drinks.
Load up on legumes - This group of foods including peas, beans, chickpeas and lentils are rich in soluble fibre. They can usually be found canned or in packets for soaking and can be used in dips, such as hummus, or in soups, salads and casseroles.
Eat more fruit and vegetables – Soluble fibre is found in varying quantities in all plant foods. Eating plenty of fruits and vegetables can also help to boost your soluble fibre intake.
Supplement your diet – Blackmores Superfruit smoothies and Blackmores Weight-Less supplements both contain Luralean, a concentrated source of soluble fibre. Its ability to expand in the stomach can help you to feel fuller for longer and help you to stick to your weight management program. Use in conjunction with a calorie controlled diet and exercise regime.

Ensure to always read the label. Use only as directed.

References available upon request