The 6 Best Carbs to Help You Lose Visceral Fat

• Swapping refined carbs for fiber-rich complex carbohydrates may help you lose visceral fat.
• Oats, barley and quinoa may help reduce this fat by curbing appetite and changing gut bacteria.
• Sweet potatoes, beans and lentils are also great choices for reducing visceral fat.

Visceral fat lies deep within the abdominal cavity and wraps around organs like the liver and intestines. Unlike subcutaneous fat, which is the pinchable fat that’s right beneath the skin, visceral fat releases inflammatory compounds that can wreak havoc on your health. Over time, that inflammation can increase your risk of chronic illnesses like type 2 diabetes, heart disease, metabolic syndrome and more.

The good news is that eating specific foods may make it easier to lose visceral fat, and that includes certain carbs. While you might have heard that carbs make you store more belly fat, that’s not entirely true. Yes, eating lots of sugary foods and simple carbs may prompt you to sock away extra belly fat. However, research has found that fiber-rich complex carbohydrates may help reduce visceral fat. 

So, which carbs should you be eating to fight visceral fat? To find out, we asked dietitians to share the best choices. Here are their six favorites.

1. Sweet Potatoes

These starchy tubers get their deep orange color from beta-carotene. This antioxidant belongs to a larger family of plant compounds called carotenoids, which have been linked to lower levels of visceral fat. 

Beta-carotene isn’t the only way sweet potatoes help fight visceral fat.  “Sweet potatoes also provide a healthy dose of fiber, which can help you feel satisfied after eating them,” says Toby Amidor, M.S., RD. “This can help minimize calorie intake later on, which indirectly can help with weight loss.” Plus, when you lose fat, you shed visceral fat along with it. 

One cup of baked sweet potatoes gives you nearly 7 grams of fiber. That’s 25% of the 28-gram Daily Value. What’s more, sweet potatoes are tasty, versatile and convenient. Roast, microwave or bake them for a sweet addition to your next meal. Or, if you have a little more time on your hands, dice them up and add them to hash, or mash them with black beans and spices to pan-fry for a satisfying veggie burger. 

2. Oats 

Oats contain a unique type of soluble fiber called beta-glucan, which is best known for its cholesterol-lowering properties. Beta-glucan has also been linked to a smaller waistline, less body fat and lower body weight, even among people who aren’t trying to cut calories. This is likely due to several factors. For instance, soluble fiber, like beta-glucan, slows the passage of food through the intestines, helping you feel full. It also promotes the release of gut hormones that send satiety signals to the brain. So, you’re more likely to put your fork down faster. 

This multitasking fiber may also reduce visceral fat by promoting favorable changes in gut bacteria. Research shows that the gut bacteria of lean people often differ from those of people with obesity. Scientists suspect that beta-glucan may lead to positive shifts in gut bacteria to more closely resemble those of lean people. In addition, when beneficial gut bacteria feed on beta-glucan, they produce compounds called short-chain fatty acids, which play a positive role in appetite and energy regulation.  

Oatmeal or overnight oats are always simple and delicious ways to work more oats into your day. But don’t stop there. Stir them into pancakes or bake them into oat bars and cookies.

3. Barley 

Barley delivers a double dose of fiber to help blast visceral fat. Like oats, barley contains beta-glucan. When you cook and cool barley, it creates another type of fiber called resistant starch. “Resistant starch resists digestion in the small intestine,” says Alyssa Smolen, M.S., RDN, CDN. “Eating resistant starch can aid in reducing visceral fat because these starches are not fully broken down and are passed through our digestive system.” So, it travels to your gut, where good gut bacteria, that help maintain a healthy body weight, feed on it. This, in turn, helps them thrive. 

If you’re not sure exactly what to do with barley, it’s always a win in soups. You can also cook up a big pot of it to divide up and store in single-serve containers in the fridge or freezer. That way, you’ll always have some on hand to toss into salads or to reheat as a hearty side dish.

4. Quinoa

If you aren’t a fan of barley, quinoa is another standout carb to help you lose visceral fat, says Bess Berger, RDN. “Unlike most grains, it offers a solid dose of protein alongside fiber, which helps control appetite and prevent fat from accumulating around the midsection.” In fact, one cup of cooked quinoa delivers 5 grams of fiber and 8 grams of protein. If that weren’t enough, quinoa also contains magnesium. This mineral helps your body use the hormone insulin more effectively, which, in turn, helps protect against visceral fat storage, she says.

Don’t just save quinoa for side dishes. Use it as a protein and fiber-rich base for grain bowls, burrito bowls or a whole-grain quinoa risotto.

5. Lentils

“Lentils are one of the best carb choices for targeting visceral fat because they bring both protein and fiber to the table,” says Berger. One cup of cooked lentils provides a whopping 16 grams of fiber, which gets you more than halfway to your daily goal, plus 18 grams of protein. “That combo keeps you fuller for longer, steadies blood sugar and reduces the inflammation that often fuels belly fat storage,” says Berger. In fact, research has found that people who frequently eat legumes, like lentils, tend to have lower BMIs and carry less weight around their midsections.

One of the really nice things about lentils is that they cook up way faster than other legumes, with no soaking required. But if you’re really pressed for time, pop open a can. Either way, these tasty little legumes are delicious in soups, curries, or even mixed into ground beef to add more fiber and volume to Sloppy Joes or burgers.  

6. Beans

Not a fan of lentils? Try beans. One study found that women who consumed more beans had smaller waistlines and less body fat compared to women who rarely ate beans. What makes them so effective? “Beans pack the trifecta of weight management – fiber, protein and yummy taste,” says Amidor. “Due to the fact that they’re a naturally rich source of fiber, beans help promote health and support weight management. In addition, their protein helps aid satiety and maintain muscle mass.” If you need one more reason to load up on beans, research has found that eating more protein, yet fewer calories, may help reduce visceral fat, while maintaining lean muscle mass. 

The other nice thing about beans? There are so many varieties to choose from. Whether you prefer black beans, navy beans, chickpeas or another bean, there are loads of options that can help you blast belly fat. So, stock your pantry with your favorites to toss into salads, tacos, pasta or to whip into a satisfying dip or hummus.

Meal Plan to Try

7-Day Beginners Meal Plan to Help Reduce Visceral Fat, Created by a Dietitian

Our Expert Take

If you’re trying to lose visceral fat, you don’t have to swear off carbs. The key to shedding this deep belly fat is choosing the right kinds of carbs. Replacing refined carbohydrates and sugary foods with fiber-rich complex carbohydrates can help you lose weight and visceral fat. Dietitians say the best carbs to help lose visceral fat are sweet potatoes, oats, barley, quinoa, lentils and beans. These carbs contain fibers like beta-glucan and resistant starch that slow digestion, increase fullness and promote the growth of good gut bacteria. In addition, whole grains, beans and legumes have a decent chunk of protein. That, paired with their fiber, spells even more satiety, helping you eat less overall. While choosing the right carbs is a solid strategy for reducing visceral fat, it’s not the only one. Exercising, getting good-quality sleep and managing stress may also help you lose visceral fat. Because in the end, it’s the big picture that counts!