Soluble Fiber to Reduce Belly Fat

Nutrition Diva clarifies any confusion about a recent study stating that consuming at least 10 grams of soluble of fat is helpful in reducing belly fat.

Monica Reinagel, MS, LD/N, CNS
2-minute read

Soluble Fiber to Reduce Belly Fat


Q. Is there an online database that breaks out the soluble and insoluble fiber content of foods? I recently read about a study that stated if you consume at least 10 grams of soluble fiber a day it is helpful in reducing belly fat. However, online databases only seem to list total fiber only. Any ideas?

A. I hate to burst this bubble, but I’m afraid this study has been widely misreported by the media. Many people came away with the impression that by eating 10g of soluble fiber per day, you can expect to reduce belly fat by 3.7%.

Here’s what the study actually found: Over the course of 5 years, the amount of belly fat in these subjects increased by an average of 12%. Those who ate more soluble fiber gained belly fat more slowly. For each additional 10g of soluble fiber people ate, the rate at which they accumulated fat was 3.7% slower. In other words, all other things being equal, an extra 20g of fiber could reduce your five-year gain from 12%  to 11%. (By the way, in terms of heading off the dread belly fat, exercising 5 times a week is twice as effective as eating an extra 10g of soluble fiber each day.)

So, in terms of soluble fiber dissolving belly fat, you might want to temper your expectations a bit. That said, adding more soluble fiber to your diet is a great idea. And to (finally!) answer your question, the USDA has a publication that breaks out the amounts of soluble and insoluble fiber in several dozen common foods. You can access that here: http://www.nal.usda.gov/fnic/foodcomp/Data/Other/jfca15_715-723.pdf

For those who don’t need that level of detail, here’s the quick and dirty: The best food sources of soluble fiber include legumes (peas and beans), barley, oat bran, and chia seeds. Most fruits and vegetables also provide some soluble fiber. Psyllium husk, which is a very popular fiber supplement, is also primarily soluble fiber.

One last caveat: I suggest that you increase your soluble increase gradually. Suddenly doubling or tripling the amount of soluble fiber in your diet is likely to cause some temporary but uncomfortable (and socially embarrassing) intestinal distress. So, go easy!!

See also: Soluble vs. Insoluble Fiber

Legumes photo from Shutterstock

About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.