9 Carbs That Could Help You Lose Visceral Fat, According to Dietitians

Think you need to cut all carbs to lose dangerous belly fat? Think again. You might be eliminating the very foods that could help you fight it.

The battle against belly fat is confusing. Many popular diets in 2025 demonize carbohydrates, yet the most dangerous “hidden” fat visceral fat remains a serious health risk.

It’s linked to heart disease and type 2 diabetes. You’re afraid to eat carbs, but cutting them all out isn’t working.

This article, based on advice from registered dietitians, will reveal 9 specific carbs to lose visceral fat.

1. Oats (Rolled or Steel-Cut)

Oats are a true breakfast powerhouse, especially if you choose rolled or steel-cut versions. Their biggest advantage in fighting visceral fat is a special soluble fiber called beta-glucan.

This specific fiber is famous for its ability to lower cholesterol, but it also does wonders for fat loss. It works by slowing down digestion, which keeps you feeling full and satisfied for hours after your meal.

It helps prevent the overeating that contributes to fat gain. Plus, beta-glucan is a premium food source for your good gut bacteria, supporting a healthy microbiome that is critical for managing weight.

• Reduces appetite by promoting a strong feeling of fullness (satiety).
• Helps stabilize blood sugar, preventing the spikes and crashes that lead to cravings.
• Provides a top-tier food source for a healthy gut microbiome.
• Actionable Tip: Swap your sugary breakfast cereal for a bowl of oatmeal. Add berries (see #8) for an extra fiber boost.

2. Barley

Much like oats, barley is another grain that is loaded with the powerful soluble fiber beta-glucan. It’s a fantastic, chewy carb that adds satisfying texture to meals. But barley has another trick up its sleeve: resistant starch.

This special type of starch, which forms when the barley is cooked and then cooled, acts just like fiber. It bypasses digestion in the small intestine and goes straight to your large intestine.

There, it feeds your good gut bacteria, which can help improve your metabolic health. A Swedish study even found that boiled barley kernels can change gut bacteria in a way that may help boost metabolism.

• Provides a double dose of fiber from both beta-glucan and resistant starch (when cooled).
• Helps improve insulin sensitivity.
• Supports a diverse and healthy gut, which is linked to lower body fat.
• Actionable Tip: Add pearled barley to soups and stews, or use it as a base for a grain salad instead of pasta or rice.

3. Quinoa

Quinoa is often called a “pseudo-grain” because it’s technically a seed, but we eat it just like a grain. Its biggest advantage is that it is a complete protein, meaning it contains all nine essential amino acids your body needs.

It is rare for a plant-based food. This protein, combined with its high fiber content, makes quinoa incredibly filling. It helps you feel satisfied and maintains the muscle mass that keeps your metabolism high.

• High in plant-based complete protein, which aids in satiety and muscle maintenance.
• Contains a good balance of fiber and protein to prevent blood sugar spikes.
• Provides important minerals like magnesium, which plays a role in metabolism.
• Actionable Tip: Use quinoa as a high-protein substitute for white rice, or use it as the base for a filling breakfast porridge.

4. Lentils

Lentils are a true nutritional superstar and part of the “pulse” family. They offer a powerful one-two punch of soluble fiber and plant-based protein, making them one of the most satiating foods you can eat.

This combination means they crush hunger for a very low-calorie cost. Lentils also have a very low glycemic index. This is critical for a visceral fat diet because it means they won’t cause a rapid spike in your blood sugar.

A 2014 study confirmed that regularly eating pulses, like lentils, can prevent overeating and is a key strategy for long-term weight management.

• Extremely high in both soluble fiber and protein, maximizing fullness.
• Helps keep blood sugar levels very stable.
• A low-calorie, nutrient-dense food that’s easy to add to meals.
• Actionable Tip: Make a hearty lentil soup or add 1/2 cup of cooked lentils to your salad for a filling protein and fiber kick.

5. Chickpeas

Chickpeas, also known as garbanzo beans, are another powerhouse pulse. Just like lentils, they are packed with a winning combination of soluble fiber and high-quality plant protein.

It makes them a perfect food for managing hunger and fighting off those afternoon cravings that can derail your diet. The fiber feeds your gut bacteria, while the protein helps you feel full and satisfied.

Because they are so effective at managing hunger, they are a key food for reducing overall calorie intake without feeling deprived. This makes them a perfect addition to a diet focused on losing visceral fat.

• Excellent source of plant-based protein.
• The high fiber content is proven to help control appetite.
• A versatile carb that can be used in savory meals or as a snack.
• Actionable Tip: Instead of grabbing chips, roast some soaked chickpeas with your favorite spices for a crunchy, high-fiber snack.

6. Black Beans

Black beans are a true staple for a reason. They are incredibly affordable, easy to find, and deliver a huge dose of soluble fiber. This is the exact type of fiber your gut bacteria love to eat.

When your gut microbiome is well-fed and healthy, it’s better at helping you regulate your weight and metabolism.

The fiber in black beans also helps slow down the absorption of sugar into your bloodstream, which is key to preventing the insulin spikes that can tell your body to store fat, especially in the abdominal area.

• An amazing source of soluble fiber to feed your gut microbiome.
• Helps slow sugar absorption and improve blood sugar control.
• A very inexpensive and versatile source of protein and fiber.
• Actionable Tip: Add a scoop of black beans to your morning eggs, mix them into a salad, or make delicious, fiber-filled black bean burgers.

7. Sweet Potatoes

Sweet potatoes are a fantastic complex carbohydrate to include in your diet. They provide a good dose of fiber, but they also come with a unique bonus: carotenoids. These are the powerful antioxidants that give sweet potatoes their beautiful orange color.

As registered dietitian Toby Amidor states, “Sweet potatoes also provide a healthy dose of fiber, which can help you feel satisfied.

It can help minimize calorie intake later on, which indirectly can help with weight loss.” They are a slow-digesting carb, meaning they provide steady energy.

• Rich in antioxidants called carotenoids, which are linked to lower abdominal fat.
• Provides steady, slow-release energy without a blood sugar crash.
• A good source of fiber, which helps you feel full and satisfied.
• Actionable Tip: Bake a sweet potato and top it with Greek yogurt and cinnamon. Use it instead of a regular white potato with butter.

8. Berries (Raspberries, Blackberries)

When it comes to fiber, not all fruits are created equal. Berries, especially raspberries and blackberries, are at the very top of the list.

A single one-cup serving of raspberries can pack an incredible 8 grams of fiber, which is a huge portion of your daily goal. They are also very low in sugar compared to many other fruits.

It makes them an ideal choice for getting your fiber without spiking your blood sugar. Furthermore, berries are loaded with antioxidants that help fight the body-wide inflammation that is often caused by excess visceral fat.

• Among the highest-fiber fruits you can eat.
• Low in sugar, which helps with blood sugar management.
• Packed with antioxidants to fight inflammation.
• Actionable Tip: Add a cup of mixed berries to your morning oatmeal, blend them into a smoothie, or eat them with a handful of nuts for a snack.

9. Apples

The old saying “an apple a day” really does hold some weight when it comes to fat loss. Apples are rich in a specific type of soluble fiber called pectin.

This pectin forms a gel in your stomach, slowing digestion and helping you feel much fuller for longer. It’s crucial to eat the skin, too! The skin is where a large amount of the insoluble fiber is found, which is great for digestive health.

As a portable, high-fiber snack, an apple is one of the easiest and most convenient ways to boost your soluble fiber intake and fight hunger throughout the day.

• Rich in a special soluble fiber called pectin, which is highly effective for satiety.
• The skin provides insoluble fiber for digestive health.
• A low-calorie, portable snack that helps control hunger.
• Actionable Tip: An apple with a tablespoon of almond butter (for healthy fat and protein) is a perfect snack to stabilize blood sugar.