A growing number of people are discovering that stubborn belly fat is not just a cosmetic concern. The layer hidden deep inside the abdomen, known as visceral fat, surrounds vital organs such as the liver, heart and pancreas. Experts warn that excess visceral fat can raise the risk of diabetes, heart disease and other metabolic disorders.
A California-based gastroenterologist and hepatologist, Dr Saurabh Sethi, who trained at AIIMS, Harvard Medical School and Stanford University, has now shared a list of seven everyday foods that he routinely recommends for reducing this hidden health threat. He revealed the tips in a recent social media post, addressing those who feel stuck with slow metabolism and an expanding waistline.
For anyone searching for practical, affordable ways to improve abdominal health, Dr Sethi’s advice offers a science-backed starting point. His message is clear: the right foods on your plate today can protect your heart, metabolism and future wellbeing.
A California-based gastroenterologist and hepatologist, Dr Saurabh Sethi, who trained at AIIMS, Harvard Medical School and Stanford University, has now shared a list of seven everyday foods that he routinely recommends for reducing this hidden health threat. He revealed the tips in a recent social media post, addressing those who feel stuck with slow metabolism and an expanding waistline.
Why visceral fat deserves attention
Health specialists describe visceral fat as an “active” form of fat that influences hormones and how the body stores and releases energy. A detailed explanation by the Cleveland Clinic notes that while some visceral fat is necessary to cushion internal organs, an excess amount can disrupt metabolic functions and increase cardiovascular risk. Stress, poor diet, lack of physical activity and sleep deprivation are among the major contributors.What the expert recommends
In his video, Dr Sethi outlined seven foods that can be incorporated into daily meals to help manage and gradually reduce visceral fat:- Blueberries
Rich in anthocyanins, they improve insulin sensitivity and can reduce belly fat even without strict dieting.
- Plain Greek yogurt
High in protein and probiotics, it supports gut health and keeps hunger under control.
- Extra virgin olive oil
Packed with monounsaturated fats and polyphenols, it aids fat metabolism and helps reduce abdominal fat.
- Fatty fish (salmon, sardines)
Omega-3 fatty acids improve insulin sensitivity. For plant-based eaters, walnuts and flaxseeds offer similar benefits.
- Leafy greens and cruciferous vegetables
High-fiber and antioxidant-rich foods that keep you full longer and nourish gut bacteria.
- Avocados
Contain healthy fats and soluble fiber to regulate hunger hormones.
- Green tea (plus coffee for caffeine lovers)
Green tea’s EGCG compound supports fat oxidation and specifically targets visceral fat.
Small changes, real impact
Medical experts agree that lifestyle strategies like regular movement, balanced eating patterns, adequate sleep and stress management are key in reversing visceral fat accumulation. The Cleveland Clinic suggests that consistent effort can bring visible changes within a few months.For anyone searching for practical, affordable ways to improve abdominal health, Dr Sethi’s advice offers a science-backed starting point. His message is clear: the right foods on your plate today can protect your heart, metabolism and future wellbeing.
