04 December 2025 Punjab Khabarnama Bureau : A Harvard-trained doctor has highlighted seven powerful foods that can help reduce visceral fat, the dangerous fat stored deep around internal organs. This type of fat increases the risk of diabetes, heart disease, and metabolic disorders — making diet a crucial tool in long-term health.

Visceral fat is more harmful than the fat found under the skin because it interferes with hormones, inflammation levels, and organ function. According to the Harvard expert, adding certain nutrient-rich foods to your daily routine can significantly improve gut health, metabolism, and fat-burning efficiency.

1. Leafy Greens

Spinach, kale, and Swiss chard are extremely low in calories but rich in fibre and antioxidants. They improve digestion and support hormone balance, helping the body burn stored fat more effectively.

2. Berries

Blueberries, strawberries, raspberries — all packed with polyphenols that fight inflammation. Studies suggest berries reduce fat accumulation and improve insulin sensitivity, making them ideal for reducing deep belly fat.

3. Fatty Fish

Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which lower inflammation and improve fat metabolism. They help reduce harmful fat stored around the liver and abdomen.

4. Oats

A top choice for breakfast, oats are full of soluble fibre that slows digestion, stabilizes blood sugar, and reduces cravings. This leads to lower visceral fat over time.

5. Nuts

Almonds and walnuts are particularly effective. Their healthy fats and protein keep you fuller for longer and prevent overeating — a major driver of visceral fat buildup.

6. Beans and Lentils

High in plant-based protein and fibre, these foods regulate gut bacteria and improve metabolic health. They also reduce cholesterol levels, which are often linked with excess abdominal fat.

7. Green Tea

Rich in catechins, especially EGCG, green tea boosts metabolism and helps the body burn stored fat. Regular consumption supports long-term fat reduction around vital organs.

Why These Foods Work

According to the Harvard doctor, the key mechanisms include:

• Improving gut microbiome
• Reducing inflammation
• Regulating blood sugar
• Increasing metabolism
• Supporting hormone balance

Combined with regular exercise and adequate sleep, these foods can significantly lower visceral fat risk.

Summary

A Harvard doctor reveals seven foods — leafy greens, berries, fatty fish, oats, nuts, beans, and green tea — that naturally reduce dangerous visceral fat by improving metabolism, gut health, and inflammation control.