Is belly fat driving you bonkers? If so, you're not alone. One of the most common complaints I hear, especially from men and women over 40, is that their waistlines have gone AWOL. A healthy diet, plenty of exercise, adequate sleep, and stress management are important to control abdominal weight. But are there specific foods that can help to keep fat from accumulating in your middle?
Here, we look at 4 key nutrients -- all backed by science -- that can help whittle your middle.
Fiber
High fiber foods, like whole grains, fruit (including dried fruit), legumes and vegetables, not only help us to feel fuller longer, they may help target abdominal fat. A recent study found that adults who ate high-fiber diets had less belly fat, compared to those adults who consumed less fiber. According to the Institutes of Medicine, women should aim for 25 grams of fiber each day, while men should strive for 38 grams of fiber per day.
Looking for an easy and delicious way to add more fiber to your diet? Reach for prunes. At only 100 calories per serving (about 4 whole prunes), prunes contain 3 grams of dietary fiber and no fat. Plus recent studies show that compared with other snack foods, prunes may help to lower blood glucose levels, increase satiety, and suppress hunger. Apples are another simple way to up the fiber in your diet. A small apple - at just 75 calories - packs a powerful satiety punch with 3.5 grams of filling soluble fiber. And research reported in the journal Appetite showed that women who added three small apples to their diet each day lost a little more than two pounds in 10 weeks--more than dieters who did not include the fruit in their diet
Monounsaturated Fats
Monounsaturated fats (MUFAs as they're commonly called) may be a powerful weapon in the fight against belly fat. Unlike artery-clogging saturated fat, MUFAs are a heart-healthy choice, and when consumed in moderation, can have a positive effect on abdominal fat. A study highlighted in the November 2016 Obesity journal found that participants who consumed a diet high in canola oil and high-oleic canola oil saw a decrease in abdominal fat and lower blood pressure linked to the oils.
MUFA's are found in many plant-based fats, so be sure to boost your intake of canola oil, avocados, olives, nut and seeds. Embrace fall — and heart smart eating -- with this tasty and healthy butternut squash soup.
Probiotics
Not technically a nutrient, probiotics are live, "friendly" bacteria that have been shown to have myriad benefits for human health, and they may even help you stay svelte. Probiotics work by improving GI function and strengthening the lining of the intestines, serving to fight the "bad" bacteria residing in the GI tract, and boosting our immune system. Not only are probiotics beneficial for your gut bacteria, they may help fend off belly fat. In a 2010 Japanese study, 87 overweight participants either took a Lactobacillus probiotic or a placebo. After 12 weeks, the probiotic group reduced abdominal fat by 4.6 percent and overall body fat by 3.3 percent.
To get more friendly bacteria into your diet, add a serving of nonfat Greek yogurt to your favorite fruit, nuts, or whole-grain cereal. Other probiotic-rich foods include sauerkraut, kefir, tempeh, Kombucha tea and miso.
Vitamin D
Here's news about the "sunshine" vitamin that will brighten your day. Research shows that vitamin D helps to regulate abdominal fat mass, specifically helping to reduce visceral fat (deep abdominal fat) in obese adults. Other studies have found that low levels of vitamin D are associated with increased fat infiltration in muscle in healthy young women.
Since most Americans lack sufficient exposure to the sun's UV rays in the winter to make enough vitamin D, be sure to include vitamin D-rich foods in your diet. The Institute of Medicine recommends 600 IU of vitamin D per day for adults, but one study reported that more than 90% of U.S. adults fail to meet the recommended intakes from diet alone. Include more fatty seafood, mushrooms, and fortified foods in your diet to up your vitamin D intake.