It is a well-known fact that excess visceral fat (fat that surrounds and infiltrates vital organs) is associated with diabetes, high blood pressure, and fatty liver disease. Fat directly under the skin, subcutaneous fat, has less impact on health compared to visceral fat. In a study recently published in the journal Obesity, researchers found that increased soluble fiber intake was associated with a decreased rate of accumulated visceral fat.
This information further shows the benefits of getting plenty of fiber in the diet. Just as there are different types of fat, there are different types of fiber. Soluble fiber not only may decrease belly fat, it also helps with lowering total cholesterol and LDL (bad) cholesterol., may improve glucose control in diabetics, and prolongs stomach emptying (which means we stay fuller longer). Sources of soluble fiber include oats, dried beans and peas, nuts, barley, flax seed, oranges, apples, carrots, and psyllium.
The other type of fiber, insoluble fiber, is the type of fiber that helps prevent constipation by moving bulk through the intestines. Sources of insoluble fiber include green beans, dark green leafy vegetables, fruit skins, whole wheat products, wheat bran, seeds, and nuts.
Take a look at how much fiber you consume. By consuming both types of fiber, your diet will be providing health benefits that you may not have been aware of.