AIIMS Expert Shares 7 Simple Foods That Help Reduce Dangerous Visceral Fat Naturally

Post by : Saif Nasser

Visceral fat has become one of the biggest hidden health threats today. Many people try to lose belly fat with diet and exercise, but still struggle to see results. Doctors say this often happens because the real problem is not regular fat—it is visceral fat. This is the fat stored deep inside the abdomen, wrapped around organs like the liver and intestines. According to experts, this type of fat is dangerous because it increases inflammation and harms metabolic health.

Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, has shared seven simple and natural foods that can help reduce visceral fat. He explained these choices in an Instagram video and noted that he recommends them to many of his patients after reviewing thousands of scans and test reports. His message is clear: small, healthy food choices can make a big difference.

Dr. Sethi calls visceral fat the “most dangerous fat” because it is hard to see and easy to ignore. It builds silently over time and affects the body from the inside. But with the right foods, he says, people can support better digestion, reduce inflammation, and improve their metabolism in a natural way.

He recommends adding blueberries to daily meals because they contain strong antioxidants that help the gut and improve blood sugar control. These antioxidants also help lower inflammation, which plays a major role in visceral fat buildup. Dr. Sethi himself adds blueberries to his evening smoothies. He says amla, or Indian gooseberry, is another great choice with similar benefits.

For better gut health, he suggests plain Greek yoghurt. Unlike sugary flavoured yoghurt, unsweetened Greek yoghurt contains live probiotics, which support digestion and reduce inflammation. Studies show that people who eat more fermented foods, such as Greek yoghurt or homemade curd, often have lower visceral fat. He recommends adding fruits or nuts instead of sugar to make it tastier.

Dr. Sethi also talks about extra virgin olive oil, which is rich in healthy fats and polyphenols. According to him, replacing seed oils with extra virgin olive oil can improve fat burning and support heart health. Cold-pressed mustard oil is another good choice, and he advises rotating cooking oils to get the most benefits.

Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids. These fats help lower inflammation and support healthy insulin levels. Dr. Sethi suggests eating two servings of fatty fish per week. For those who prefer plant options, flaxseeds and walnuts are good alternatives. Research shows that a higher omega-3 intake is linked with lower deep belly fat.

Green leafy vegetables and cruciferous veggies are also part of his daily diet. Vegetables like spinach, broccoli, cauliflower, and cabbage are rich in fibre, vitamins, and antioxidants. These help regulate blood sugar, reduce inflammation, and keep you full for longer. Dr. Sethi says that including at least one serving of these vegetables every day supports both gut and liver health.

Another recommended food is avocado. It provides healthy fats and soluble fibre, which help control hunger and improve insulin response. He notes that people who eat avocados regularly tend to have less visceral fat even when their calorie intake is similar. Coconut is also a good option for those who want an alternative.

Finally, Dr. Sethi recommends drinking a cup of green tea every day. Green tea contains EGCG, a natural compound that helps reduce visceral fat and increases fat burning. He adds that a little lemon can improve the body’s ability to absorb EGCG even better.

Dr. Sethi’s advice shows that reducing visceral fat does not require extreme diets. Instead, choosing the right foods and adding them to daily meals can make a meaningful difference. These foods support better digestion, lower inflammation, and improve the body’s natural fat-burning ability. For anyone struggling with stubborn belly fat, these simple steps may offer a healthy path forward.