When soluble fibre reaches the colon, it’s fermented by gut bacteria into short-chain fatty acids – these fatty acids are a major source of nutrition for colon cells.
Studies show that short-chain fatty acids help increase levels of fullness hormones, such as cholecystokinin, GLP-1 and PYY, which may help to reduce visceral fat by suppressing your appetite.
Bolstering the claims, one study published in the journal Obesity found that for every 10 gram increase in soluble fibre eaten per day, visceral fat was reduced by 3.7 percent over five years.
Ten grams of soluble fibre can be achieved by eating two small apples, one cup of green peas and one-half cup of pinto beans, according to lead researcher Kristen Hairston, M.D., assistant professor of internal medicine at Wake Forest Baptist.
Other rich sources of soluble fibre include oats, oat bran, rice bran, barley, citrus fruits, strawberries and potatoes.