Is plant fibre the secret to getting rid of belly fat? These are the everyday ingredients that are key
Find out why fibre is so important for our health, and whether plant fibre could be the best way to lose weight sustainably
Fibre may not have quite the same hype around it as protein, but it's just as important for your health. It does wonders for your digestion, heart, mood and even your waistline.
While we’ve become obsessed with upping our protein, avoiding ultra-processed foods and cutting down our sugar content, fibre has been overlooked. But, here’s the thing: upping your fibre intake could be the easiest, cheapest and most effective way to improve your health.
Read on to discover why you should be getting more roughage in your life and which foods can help increase your intake.
Next, check out our filling high-fibre recipes and find out all you need to know about fibre, plus worrying facts about belly fat and how to get rid of it.
Why is fibre important?
Fibre is a type of carbohydrate found in plant foods that our bodies can’t digest. There are two types:
- Soluble fibre: found in foods like oats, apples and beans, it dissolves in water, helping lower cholesterol and blood sugar
- Insoluble fibre: found in whole grains, veg and nuts, this adds bulk to your stool and keeps your digestive system ticking over
“Instead of being absorbed like sugar or starch, fibre moves through the digestive system intact, slowing down digestion and modifying how nutrients, especially glucose, are absorbed,” explains registered nutritionist Zara Hiridjee. “That alone has a huge impact on blood sugar and insulin response. When insulin is constantly elevated, like after repeated spikes from low-fibre meals high in refined carbs, it encourages overconsumption of calories and fat storage, particularly around the abdominal area.”
That’s why a diet rich in fibre can be one of the most important drivers of fat loss, particularly visceral fat, the kind stored around your organs.
And, there are a whole host of other benefits linked to a high-fibre diet, including:
- Helps keep regular bowel movements
- Helps support the natural detoxification process via the liver and gut
- Affects hormones that regulate hunger and fullness
- Supports your gut health by feeding your microbiome
- Helps manage your weight by making you feel fuller for longer
- May lower cholesterol levels
- Regulates blood sugar levels
- Reduces risk of heart disease and stroke
- May reduce your risk of bowel cancer
- Can help improve insulin sensitivity
- Helps maintain hormone balance
- Potentially improves mood and brain health
What is plant fibre?
All dietary fibre actually comes from plants; there is no fibre in animal-based foods like meat, fish, eggs or dairy. While these are great for protein, iron and vitamin B12, as they are completely devoid of fibre, you must ensure you eat plenty of plant-based foods to keep your gut and digestion in check.
“Plant fibre is one of the most undervalued tools when it comes to body composition and long-term fat loss, especially around the midsection,” adds Hiridjee. “It’s not flashy, it’s not trendy and it doesn’t get the same hype as protein or supplements, but if you look at the research, fibre plays a foundational role in how our metabolism, hormones and appetite function.”
What makes plant fibre useful for weight loss – in particular belly fat – is its power to fill you up. As Hiridjee tells us, it affects the hormones that regulate hunger and fullness, particularly GLP-1 and PYY.
“These are satiety hormones, and fibre helps stimulate their release. That means that after a high-fibre meal, your brain gets a much clearer signal that you’re full, which naturally reduces the urge to overeat or snack later,” she explains. “There’s also some research showing that fibre helps regulate the hunger hormone ghrelin. So, instead of just relying on willpower, you’re actually changing the hormonal environment that drives cravings.”
Soluble fibre may be particularly effective. One study found that for every 10g increase in soluble fibre eaten per day, belly fat was reduced by 3.7 per cent over five years, without any other changes to diet or exercise.
10 foods that are rich in plant fibre
Hiridjee warns that most people aren’t getting anywhere near the recommended 25-30g fibre per day.
Not sure where to start? These 10 ingredients are high in fibre, delicious and easy to add everyday meals.
1. Lentils
A fibre superstar, 100g cooked lentils provides you with around 8g fibre. Plus, they are packed with plant protein and iron. Stir into soups or toss through salads.
2. Chickpeas
They offer about 8g fibre per 100g cooked. Use in curries and homemade hummus, or roast as a crunchy snack.
3. Pears
One medium pear (with skin) contains roughly 6g fibre. They’re also rich in antioxidants and vitamin C.
4. Oats
Rolled oats pack in about 3g fibre per 40g serving – this is both soluble and insoluble. A hearty bowl of porridge is great for cholesterol and a source of vitamins, minerals and antioxidants.
5. Avocados
A typical avocado contains around 13-14g fibre, plus healthy fats to help keep you fuller for longer. Top toast with it, add it to mango salad with black beans or make it the star of the show in a green goddess salad.
6. Chia seeds
Don’t be fooled by their size: just 2 tbsp offers around 10g of mostly soluble fibre. Make chia pudding or sprinkle into smoothies or over yogurt.
7. Raspberries
At 7g fibre per 100g, they’re one of the most fibre-rich fruits out there. Enjoy in smoothies, desserts or as they are.
8. Broccoli
One broccoli can contain around 16g dietary fibre, plus vitamin C and antioxidants, making it a real veg powerhouse. Steam, roast or stir-fry it.
9. Sweet potatoes (with skin)
A medium sweet potato can contain around 4g fibre, and is also a great source of vitamin A, potassium and slow-release carbohydrates. Roast and add to salads, turn into wedges or stir into a fragrant curry.
10. Wholemeal pasta
This is a simple swap with big benefits. Just 100g cooked wholemeal pasta contains around 6g fibre. It’s filling and helps keep blood sugar steady. Team it with healthy, fibre-loaded greens for a tasty pasta dish.
So, can eating more fibre help you lose belly fat?
In short: yes. While there’s no magic bullet for belly fat, a fibre-rich diet can support sustainable weight loss by helping you feel fuller, regulating blood sugar and feeding your gut bacteria, which may play a role in how your body stores fat.
But, it’s also important to remember that it's not a miracle cure and doesn’t reduce belly quickly, in the same way that exercise might.
“It works gradually, by improving blood sugar control, balancing appetite, feeding the gut microbiome and lowering inflammation,” Hiridjee tells us. “It helps your body become more efficient and less prone to fat storage, especially in the midsection, which tends to be the most metabolically active area."
Don’t forget: when most of your fibre comes from plants, you’re also getting a healthy hit of vitamins, minerals and antioxidants, too.
As always, making drastic, immediate changes to your diet isn’t always the best approach. If you go from eating very little to suddenly packing your diet with lentils, chickpeas and cruciferous veg, you’re likely to feel bloated, gassy and uncomfortable. Slowly increase your fibre intake to give your gut time to adjust and drink plenty of water – fibre needs fluid to move through the gut.
Now try:
Is our obsession with protein harming our bodies?
50 easy ways to lose weight
What to eat for better digestion
Healthy dinner recipes to lose weight
What is processed food?
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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