Abdominal fat actually produces inflammatory molecules, and high inflammation levels in your body can trigger a wide range of systemic diseases linked with metabolic syndrome. This is why carrying extra weight around your middle is linked to type 2 diabetes, heart disease, strokes, and other chronic diseases, as previously mentioned. Here Ryan Raman, MS, RD, HealthLine.com, reflects on how eating fiber can help you lose belly fat:
“Belly fat is extremely unhealthy. In fact, it increases the risk of heart disease, type 2 diabetes and other health conditions (1).
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 (3Trusted Source).
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 (2Trusted Source).
In fact, soluble fiber may help reduce belly fat in several ways.
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 (7Trusted Source).
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 (8Trusted Source).
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 (9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).
What's more, a recent study showed that people with a greater variety of gut bacteria have a lower risk of belly fat (14Trusted Source).
While initial research on bacterial diversity's effect on belly fat is promising, more studies are needed before a clear link can be made.
How Helpful Gut Bacteria May Reduce Belly Fat
Because your body cannot digest fiber itself, it reaches the gut largely unchanged.
Once there, specific enzymes in gut bacteria can digest soluble fiber. This is one important way in which gut bacteria promote optimal health. Meanwhile, soluble fiber acts as a prebiotic, providing the bacteria with nutrients.
This process of digesting and breaking down soluble fiber is called fermentation. It produces short-chain fatty acids, a type of fat that can help reduce belly fat.”
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Read More … Article Source: https://www.healthline.com/nutrition/fiber-and-belly-fat#section3
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