Can Fiber Supplements Help Reduce Belly Fat? Eating whole foods is the best way to increase your soluble fiber intake. But if this isn’t realistic for you, taking a soluble fiber supplement could be an option.
Various types are available, including psyllium husk, glucomannan and inulin, and some evidence shows they can help you lose belly fat.
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For example, one six-week study in teenage boys showed that taking a psyllium husk supplement reduced belly fat .
Also, the viscous fiber glucomannan has shown mixed results for belly fat loss. One study in mice found that glucomannan supplements reduced belly fat, while a human study showed the same effect, but only in men .
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Yet despite these mixed results, glucomannan can also promote belly fat loss by slowing down digestion and reducing appetite .
Inulin is another type of soluble fiber. Even though it’s not very viscous, it has been linked to belly fat loss.
One 18-week weight loss study in people at risk of type 2 diabetes gave participants either inulin or cellulose (insoluble fiber) supplements. Both groups received nutrition advice for the first nine weeks and followed a fat-loss diet.
While both groups lost weight, the inulin group lost significantly more belly fat, total body fat and total weight. They also ate less food than the cellulose group .
Overall, taking fiber supplements seems like an effective strategy for belly fat loss, though more research is needed before strong claims can be made.
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