It is well known that low-fiber diets raise the risk of abdominal obesity. Low fiber consumption may cause belly obesity in numerous ways:
Fruits, vegetables, and whole grains high in dietary fiber promote bulk and satiety. Low-fiber diets may cause overeating, which can lead to weight gain and belly fat.
Fiber-rich foods have less calories and more water. In contrast, low-fiber, processed meals are more calorie-dense, so you may eat more without feeling full.
Dietary fiber slows glucose absorption, regulating blood sugar. Low-fiber diets, especially those high in refined carbs, can cause blood sugar spikes and crashes, encouraging insulin resistance and belly fat deposition.
Insulin sensitivity decreases with low fiber consumption. When cells become less insulin-responsive, the body may have trouble managing blood sugar and storing extra energy as fat, including abdominal visceral fat.
Fiber promotes gut bacteria growth and activity as a prebiotic. Low-fiber diets may alter gut microbiota, affecting metabolic processes, inflammation, and fat storage, perhaps causing abdominal obesity.
Choose whole grains like brown rice, quinoa, and whole wheat over refined grains.
Fiber-rich meals aid digestion, hunger control, and weight management, including belly fat reduction.
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