Harvard doctor shares seven superfoods to get rid of dangerous visceral fat naturally: Check how to burn belly fat

Belly fat is not just about appearance. It is closely linked to metabolic health, hormones, and even sleep cycles. Are you also struggling to lose your belly fat despite eating clean and exercising regularly? You need to understand that it may not just be ordinary fat- but the real culprit may be the visceral fat. Visceral fat differs from your surface level belly fat as it gets deposited around your organs and is considered most dangerous.

Unlike surface-level belly fat, visceral fat sits deep around your organs and is considered the most dangerous type, driving inflammation and disrupting metabolic health. But the good news is with the help of a healthy diet, you can naturally help burn and reduce this hidden fat, supporting better long-term health.

Dr Sethi's tips to reduce visceral fat

A doctor has outlined several recommendations he suggests for anyone seeking to reduce belly fat. Dr Saurabh Sethi, a gastroenterologist, regularly shares his expertise and experiences on TikTok and Instagram. The Harvard University graduate has explained what he advises for those looking to eliminate belly fat.


Dr Sethi, Sethi, a California-based gastroenterologist trained at AIIMS, Harvard, and Stanford, has pointed out seven nutrient-rich food items that can help you reduce visceral fat naturally. In an Instagram video posted earlier this month, Dr Sethi notes, “Visceral fat is the most dangerous fat in your body. It hides deep around your organs, increases inflammation, and disrupts your metabolism. After reviewing thousands of scans and labs, here are seven foods I routinely recommend to patients to help reduce visceral fat naturally.”

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Food items to reduce visceral fat

-Blueberries: Dr Sethi explains that adding blueberries to your daily evening smoothies can be beneficial because they are rich in powerful antioxidants that support gut and metabolic health. He explains, “Blueberries are rich in anthocyanins, powerful antioxidants that reduce inflammation and support gut and metabolic health. Regular intake improves insulin sensitivity and supports healthier abdominal fat levels." He also recommends amla or Indian gooseberry as another great option that offers similar benefits.

-Plain Greek yoghurt: The Harvard trained gut doctor suggests eating more fermented foods because they are loaded with probiotics that support healthy digestion, and one of the best options is plain Greek yoghurt. One can also consume homemade dahi or curd as they are a rich source of protein. “Unsweetened Greek yoghurt is high in protein and loaded with live probiotics that support gut integrity and reduce inflammation. People who consume more fermented foods tend to have lower visceral fat and a healthier waist circumference," he explains. Dr Sethi suggests adding berries, nuts or cinnamon to enhance the taste, instead of sugar.

-Fatty fish: Fatty fish such as salmon, sardines, and mackerel are rich sources of omega-3 fatty acids, which help lower inflammation and improve insulin sensitivity. Dr Sethi recommends aiming for two servings a week, adding that flaxseeds and walnuts are also excellent plant-based sources of omega-3s. He states, “Omega-3 intake is associated with less deep belly fat and healthier triglyceride levels.”

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-Extra virgin olive oil: Dr Sethi recommends adding extra virgin olive oil to salads and suggests replacing seed oils with it. Cold-pressed mustard oil is another great option. Rotating your cooking oils can provide maximum health benefits, the health expert explains. The gastroenterologist highlights, “EVOO is rich in monounsaturated fats and polyphenols, both shown to reduce systemic inflammation. Replacing seed oils with EVOO has been linked with better fat oxidation and improved metabolic markers.”

-Leafy greens and cruciferous vegetables: Dr. Sethi eats at least one serving of leafy greens or cruciferous veggies every day because they are rich in antioxidants and very good for health. He says, “Spinach, broccoli, cauliflower, and cabbage help the liver and gut because they contain fibre, vitamins, and antioxidants. They help control blood sugar, reduce inflammation, and keep you full for longer.”

-Avocado: He explains, “Avocados have soluble fibre and healthy fats that control hunger and improve insulin response. Studies show that people who eat avocados usually have less belly fat, even if they eat the same number of calories.” He suggests adding half an avocado to your meals daily. He also says coconut is a good alternative with similar benefits.

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-Green tea: Dr. Sethi says green tea can help reduce belly fat because it has a compound called EGCG. He adds, “EGCG helps reduce visceral fat and increases fat burning.” He recommends drinking one cup a day and says adding lemon can help the body absorb it better.

(Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition)