These changes may take time and effort, but adding more fiber can help lose belly fat and may also help with weight maintenance. This simple 3-step plan can help you lose weight fast. These are the 20 most weight loss friendly foods on the planet. Put simply, the viscosity of a substance refers to its thickness and stickiness. The Boiled Egg Diet is a popular fad diet that promises fast weight loss. First, soluble fiber helps regulate hormones involved in appetite control. Regardless, many studies show a connection between a higher level of short-chain fatty acids and a lower risk of belly fat (16, 17, 18, 19). It can be frustrating trying to get rid of upper pubic fat. Soluble fiber may benefit your digestion, gut bacteria, blood sugar levels, and more. Eating foods rich in soluble fiber may help you lose belly fat. As far as recommended daily intake goes, the US Department of Agriculture recommends that men aim to consume 30–38 grams of fiber per day, while women should aim for 21–25 grams per day (27). Foods that are high in soluble fiber include flaxseeds, sweet potatoes, fruits like apricots and oranges, Brussels sprouts, legumes and grains like oatmeal. Shibboleth Diet Review: Does It Work for Weight Loss? Unlike other bacteria, these bacteria are harmless and share a mutually beneficial relationship with humans. Great sources of soluble fiber include flaxseeds, legumes, grains, fruits and vegetables. Eating fibrous foods at meals and snacks can help you avoid the cycle of spiking and crashing blood sugar levels. This can send a signal to the brain that it’s time to eat again. Fibers with low viscosity appear to have no influence on these factors. Whole plant foods such as beans, asparagus, Brussels sprouts and oats are rich in viscous fiber. Soluble fiber may help reduce belly fat. Healthline Media does not provide medical advice, diagnosis, or treatment. Eating more foods rich in fiber — especially viscous fiber — can be an effective strategy to lose weight. Our website services, content, and products are for informational purposes only. Here is a 7-step plan to lose 10 pounds in just a week, backed by science. Not all fiber is created equal. Weight Loss Tips, Diet and Fitness advice for a healthy weight loss, By Holly Klamer, RD Researched Based Article. While these isolated fibers may have some health benefits, the evidence for weight control is mixed and unconvincing. Along with other microbes found in your digestive system, these bacteria are often called the gut flora or gut microbiome. Humans provide the bacteria with a home and nutrients, while the bacteria help take care of processes like producing vitamins and processing waste (7). Sonoma Diet Review: Does It Work for Weight Loss? There are over 100 trillion helpful bacteria living in your lower gut. Rich sources include beans and legumes, flax seeds, asparagus, Brussels sprouts and oats. This is one important way in which gut bacteria promote optimal health. Fiber does not get digested and tends to reach your large intestine relatively unchanged. This article reviews whether peanuts are good…, Although the Beyond Diet prioritizes healthy foods like fruits and vegetables, it also eliminates several food groups and may be challenging to…, The Omni Diet was developed by Tana Amen and focuses on consuming whole, unprocessed foods. Some foods can reduce appetite, cravings and help you burn more calories. One way short-chain fatty acids may help regulate your fat metabolism is by increasing the rate of fat burning or decreasing the rate of fat storage, although exactly how this works is not completely understood (15). This is linked to a reduced sense of hunger (4). If you’re planning to switch to a high-fiber diet, remember to do it gradually to give your body time to adjust. 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 (8).