Visceral fat, the fat that surrounds your internal organs, can be particularly dangerous to your health. Unlike subcutaneous fat, which lies just beneath your skin, visceral fat is linked to an increased risk of serious conditions like heart disease, diabetes, nonalcoholic fatty liver disease, and even cancer. While reducing visceral fat is essential for better health, it’s not always easy. However, incorporating certain foods into your diet can help. Below are 7 foods recommended by dietitians that may assist in reducing visceral fat and improving overall health.

1. Lean Pork: A High-Quality Protein for Fat Loss

Protein is an essential nutrient for weight loss, and lean cuts of meat like pork are particularly beneficial for reducing visceral fat. Dustin Moore, Ph.D., RDN, a nutrition expert at California State University, explains that lean pork provides a satisfying amount of high-quality protein. A 4-ounce serving of pork tenderloin offers 24 grams of protein with just 2 grams of fat—including less than 1 gram of saturated fat. This makes it an excellent choice for fat loss without compromising on nutritional value.

Pork is also rich in essential nutrients such as zinc, choline, iron, and vitamin B12, which are crucial for maintaining a healthy metabolism. To enjoy lean pork, try quick recipes like One-Pan Pork Tenderloin with Heirloom Tomatoes or pop it in the air fryer for a fast, healthy meal.

2. Frozen Shrimp: A Low-Calorie, Protein-Packed Option

Frozen shrimp is another fantastic food for reducing visceral fat. At just 110 calories per 3 ounces and 2 grams of fat, it’s a low-calorie source of protein that helps you stay full longer. Shrimp is also convenient, as it thaws quickly and is easy to cook.

According to Moore, shrimp is not only a great protein source, but it also helps extend the shelf life of proteins, reducing food waste and grocery costs. For a healthy meal, try tossing shrimp into a Shrimp & Broccoli Stir Fry or explore other creative dishes that incorporate shrimp to help with fat loss.

3. Canned Beans: A Fiber and Protein Powerhouse

Canned beans are an excellent choice for reducing visceral fat. They are packed with both protein and fiber, making them filling and beneficial for weight management. According to Abbie Gellman, M.S., RD, CDN, a New York-based dietitian, the combination of these two nutrients helps you stay satisfied longer, reducing the likelihood of overeating.

For instance, garbanzo beans (chickpeas) provide 12 grams of protein and 11 grams of fiber per cup, making them an effective tool in weight loss. Studies have shown that women who ate beans regularly had less body fat and smaller waists than those who didn’t. Beans are versatile—add them to salads, grain bowls, or soups for a nutritious and satisfying meal.

4. Tofu: A Plant-Based Protein to Combat Visceral Fat

Plant-based proteins like tofu can play a significant role in reducing visceral fat. A study found that people on a vegan diet for four months lost more body fat, including visceral fat, compared to those on a typical diet. Tofu is a nutrient-dense food, providing protein and fiber while being low in fat.

Gellman recommends incorporating tofu into your diet in various ways. You can use silken tofu in smoothies or creamy soups, or baked tofu in salads and grain bowls. For optimal results, try freezing tofu before cooking it—it enhances its texture and makes it even better at absorbing flavors.

5. Nuts: Healthy Fats That Help with Fat Loss

Nuts are not only delicious but also beneficial for reducing visceral fat. They contain healthy unsaturated fats, lean protein, and fiber, all of which contribute to increased satiety and help prevent overeating. Gellman highlights that nuts can reduce disease risk without contributing to weight gain.

One study found that participants who snacked on nuts instead of processed snacks, like pretzels, were more likely to lose belly fat. Nuts also help reduce the risk of metabolic syndrome, a group of conditions associated with excessive belly fat and a higher risk of heart disease. For a healthy snack, grab a handful of nuts or incorporate them into your meals.

6. Oats: A Soluble Fiber-Rich Whole Grain

Oats are another great food for reducing visceral fat, thanks to their high content of beta-glucan, a type of soluble fiber that has been shown to reduce belly fat and overall body weight. Oats also provide heart-healthy plant protein and energizing carbohydrates, making them a nutritious addition to any diet.

Oats are incredibly versatile and can be used in many dishes, from overnight oats to savory porridge or baked goods. Try them in granola, cookies, or even as flour for baking. Oats not only promote fullness but also provide lasting energy throughout the day.

7. Berries: High-Fiber, Low-Calorie Fruit for Belly Fat Loss

Berries, such as strawberries, blueberries, and raspberries, are packed with fiber, which helps keep you full and satisfied. Research has shown that people who eat more fruit tend to have less visceral fat, and berries, with their fiber-rich content, are particularly effective in this regard.

A cup of frozen mixed berries contains 6 grams of fiber and is a great addition to smoothies, oatmeal, or even savory dishes like grilled salmon with blueberry sauce. They are also cost-effective, as they have a long shelf life in the freezer and can save you money on grocery trips.

The Bottom Line: Lose Visceral Fat with These Healthy Foods

Visceral fat is more than just stubborn belly fat—it poses significant health risks like heart disease, diabetes, and nonalcoholic fatty liver disease. Fortunately, incorporating these seven foods into your diet can help reduce visceral fat and improve your overall health. Lean pork, frozen shrimp, canned beans, tofu, nuts, oats, and berries are all nutrient-packed, delicious options that can support your weight loss and fat reduction goals. So, the next time you shop, fill your cart with these foods to support your health journey!

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This article is based on insights from EatingWell, including expert advice from nutritionists and dietitians such as Dustin Moore, Ph.D., RDN, and Abbie Gellman, M.S., RD, CDN. For more information on losing visceral fat and healthy eating, visit trusted sources like EatingWell and other health-focused resources.