When it comes to your health, the location of your body fat matters. Some body fat is essential for important jobs like cushioning your organs, providing insulation when it’s cold and serving as a long-term energy source. 

However, excess fat that accumulates deep within your abdomen—aka visceral fat—may be worse for your health than fat that hangs out in other parts of your body. “The most dangerous fat isn’t the kind you can pinch. It’s the kind you can’t see,” says Sapna Peruvemba, M.S., RDN, a registered dietitian and founder of Health by Sapna. “Visceral fat—also known as “hidden” belly fat—surrounds your organs and raises the risk of chronic diseases like heart disease and type 2 diabetes.” 

Fortunately, there are healthy habits that can keep visceral fat in check, and they don’t involve doing countless crunches. The key to losing that stubborn belly fat begins with what you eat, and it doesn’t require restricting your favorite foods. According to dietitians, the very best way to reduce visceral fat is by eating more plants. We’re talking about everything from fruits, vegetables and whole grains to legumes, nuts and seeds. So, there are loads of delicious options to keep your taste buds happy and your body fueled!

Read on to learn how eating more plants can reduce visceral fat, plus additional dietitian-approved tips to blast belly fat. 

How Eating More Plants Can Reduce Visceral Fat

Fad diets overpromise and under-deliver when it comes to weight loss. That’s because the secret to weight loss lies in sustainable diet and lifestyle changes. Since most of us aren’t hitting the mark for fruit and vegetable recommendations, adding more plants to your plate is a small change that can go a long way. 

You’ll Eat More Fiber

Few of us are eating the daily 28 to 34 grams of fiber recommended by the Dietary Guidelines for Americans. The good news is plant foods are full of it. So, if you are looking to reduce visceral fat, adding more fiber-heavy fruits, veggies, whole grains, beans and lentils to your diet is a great place to start.

If you’re wondering what makes fiber so helpful, there are plenty of reasons. Fiber has been shown to slow the digestion of food, suppress appetite and reduce the risk of overeating, all of which may promote fat loss, including visceral fat. “Several studies show a link between people who consume more fiber and a reduced risk of belly fat gain,” says Melissa Mitri, M.S., RD, a registered dietitian and owner of Melissa Mitri Nutrition. Plus, many plants are rich in soluble fiber, which has been shown to be especially helpful for reducing belly fat, she adds (top sources include beans, lentils, edamame, oats, barley, apples and pears). Soluble fiber is so effective that one study found that for every additional 10 grams of soluble fiber a person consumed each day, the rate at which they accumulated visceral fat decreased by nearly 4%.

That’s not all. The fiber in fruits, vegetables and other plant-based foods also helps stabilize blood sugar levels. “This is crucial because when there’s too much sugar in the blood, the body will store it as fat, especially visceral fat, also leading to an increased risk of heart disease and diabetes,” explains Amy Davis, RDN, a registered dietitian and founder of Amy Davis Nutrition.  

You’ll Score Antioxidants

Chronic inflammation and weight gain can create a vicious cycle that is hard to escape. Here’s why. When you gain weight, it triggers inflammation. That, in turn, can lead to insulin resistance and make your body less sensitive to its hunger hormones. The result? More weight gain. Because visceral fat tissue produces pro-inflammatory compounds, it can make matters even worse. 

One of the best ways to combat that excess inflammation is by noshing on more anti-inflammatory plants. “Plant-based foods are rich in antioxidants and have been shown to have anti-inflammatory effects,” says Davis. These antioxidants act as a roadblock in the feedback loop between inflammation and visceral fat gain. In fact, one study found that folks who consumed diets that were higher in antioxidants and included plenty of plant-based foods had lower levels of visceral fat. 

You’ll Support a Healthier Gut

Eating more plants doesn’t just add color and variety to your plate. Their fiber is food that your good gut bacteria thrive on. How so? When you eat a bowl of oatmeal or an apple, its fiber travels undigested to your gut. When it gets there, your good gut bacteria feast on it. That, in turn, supplies the energy they need to flourish so that they crowd out the harmful microbes. 

Gut health also supports weight loss. Research suggests that a diverse gut microbiome—nourished by a variety of plant foods like fruits, vegetables, nuts, seeds, whole grains and legumes—may reduce inflammation, which influences belly fat, says Peruvemba. Beyond that, the gut microbiome plays an important role in balancing your hunger hormones—another piece of the weight-loss puzzle.

Other Strategies to Reduce Visceral Fat

In addition to regularly adding more plant-based foods to your plate, these diet and lifestyle strategies may also reduce visceral fat. 

• Limit Added Sugars: “Reducing added sugar and refined carbohydrates can also help reduce visceral fat,” says Davis. “These foods contribute to high blood sugar and insulin resistance and promote fat storage, especially around the stomach.”
• Manage Stress: “Chronic stress raises cortisol levels, the stress hormone that can trigger visceral fat storage,” says Mitri. “Engaging in a stress-reducing activity for just five minutes a day, ideally at the start of your day, is all you need to start.” She suggests writing in a gratitude journal, doing daily meditation or a five-minute yoga practice to begin your day in a calmer headspace. 
• Limit or Avoid Alcohol: “Drinking beyond recommended limits can contribute to fat accumulation around the organs,” says Peruvemba. That extra glass of alcohol doesn’t just provide empty calories. It can trigger inflammation, too. So, if you drink alcohol, do so in moderation. That’s one drink a day for women or two for men.
• Stay Active: Regular exercise is key for visceral fat loss. Mitri is a big fan of high-intensity interval training (HIIT), as it’s a great way to burn fat quickly. However, HIIT isn’t the only exercise that works. Research reveals that continuous aerobic exercise, like running, biking or swimming, is equally effective for visceral fat loss.

The Bottom Line

Visceral fat—aka belly fat—doesn’t just make it hard to button your jeans. Too much belly fat can increase your risk of chronic diseases like heart disease and diabetes. The good news is there are habits that can help you lose that stubborn belly fat. Dietitians agree that the best habit for losing visceral fat is adding more plants to your plate. So, load up on fruits, vegetables, whole grains, beans and lentils! This simple strategy will help you increase your intake of fiber and antioxidants and promote better gut health, all of which may help reduce visceral fat. Plus, it provides vitamins and minerals to keep you strong, energized and healthy. If you could use some help getting started, this 7-day plant-based meal plan is loaded with delicious ideas!