For every 10 grams of soluble fiber you eat a day, you slow your visceral fat accumulation by 4% over five years, according to researchers at Wake Forest Baptist Medical Center. For every 10 grams!? That’s just a cup of beans and 2 pieces of fruit a day!
4% may not seem like much, but we’re talking about body fat percentage here. That kind of difference can add years to your life, or take them away.
Visceral fat is the fat that surrounds your organs and produces hormones that may raise your risk for heart disease, diabetes, and cancer. It’s also usually the fat that settles around your waist – the place men and women both name their least favorite body part. And just because you’re thin doesn’t mean you don’t have to worry. You can’t really see visceral fat if it surrounds your organs, and that means thin people can have plenty of it, especially if they aren’t active and don’t eat a healthy diet.
So 4% is a lot when it comes to body fat, especially visceral fat.
Now, what are the sources of soluble fiber you ask? Legumes! Beans, lentils, and peanuts are full of soluble fiber – about 5 grams per cup. Brussels sprouts are another good source, with 4 grams per cup. Other sources include sweet potatoes (4 grams per cup), dried figs (3 grams in 3 figs), and oranges (2 grams per fruit).
