As the new year begins, many people set health goals, including reducing visceral fat—a type of fat stored deep in the abdomen that surrounds vital organs. Unlike subcutaneous fat, visceral fat is more dangerous and linked to health issues like heart disease and diabetes. The good news? Your diet plays a crucial role in tackling this stubborn fat.
We checked in with various health experts to find out about eight foods you should add to your diet in 2025 if you want to prevent visceral fat. They revealed that some of the best options include brown rice, oranges, miso, and more. Read on to discover all eight.
1. Oranges
Oranges are rich in vitamin C, which has been shown to help the body metabolize fat more efficiently. This can aid in reducing visceral fat over time.
As a low-calorie fruit, oranges make a satisfying snack that curbs hunger without contributing to excessive calorie intake, helping with overall weight management.
2. Brown Rice
While rice is a versatile and delicious ingredient in many recipes, not all types of rice are equally beneficial for your health. Refined white rice, for instance, may contribute to weight gain over time. According to Lisa Richards, nutritionist and creator of The Candida Diet, this type of carb “has gone through a level of processing that strips it of its bran and germ contents,” leaving it with little to no nutritional value.
Thankfully, there’s a healthier option: brown rice. Richards highlights its benefits, explaining, “When we consume brown rice, the body processes it more slowly because it is a complex carb.” She adds, "This allows for the consumer to experience greater satiety and receive more nutrients.” By opting for brown rice, you can stay fuller longer and support your weight loss goals—sounds like a win-win!
3. Oats
When it comes to carbs that are both delicious and healthy, it's hard to beat classic oats. This food is loaded with health benefits, incredibly filling, great for digestion, and even effective for weight loss.
“Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack,” Trista Best, RD, LD, MPH, explains, adding, “The whole grains keep your blood sugar stabilized, preventing spikes and dips that are associated with increased weight gain.”
Another perk? They’re highly versatile. "Healthy oatmeal can be made either savory or sweet without excess calories, and when accomplished, oatmeal can be the perfect breakfast for weight loss," Best says. Just be sure to stay away from pre-packaged instant oats, keep sugary ingredients to a minimum, and choose healthy add-ins instead, such as nut butters, fruit, nuts, and seeds.”
4. Bison
Bison is rich in lean protein, which is essential for building and maintaining muscle mass. Muscle tissue burns more calories at rest than fat, so increasing muscle mass can help boost metabolism and promote fat loss, including visceral fat.
"Bison is healthier for you than beef," Julia Loggins, a gut health expert and advocate, says. "It’s easy to digest, contains more minerals, vitamins, and protein, and has less fat."
5. Bone Broth
While bone broth is widely celebrated in the beauty industry for its skin-enhancing benefits, it also proves to be an excellent addition to a fat-loss diet.
Loggins says it packs "20 grams of protein and healthy fats" into each serving. "It’s fantastic for your stomach, great for digestion, and will bust your cravings and satiate hunger," she raves.
6. Sea Vegetables
Sea vegetables are low in calories but packed with essential nutrients like vitamins (A, C, K, and B-vitamins), minerals (like iodine, calcium, magnesium, and iron), and antioxidants.
Sea veggies are also high in fiber, which can promote feelings of fullness and improve digestion.
"Excellent for your thyroid, fantastic for your belly, and really helps eliminate your belly fat," Loggins lists. Adding these nutrient-dense foods to your diet can be as simple as chowing down on a seaweed salad or sprinkling seaweed flakes onto meals.
7. Kimchi
Kimchi is a traditional Korean dish made from fermented vegetables, specifically Napa cabbage and radish. It’s gaining attention not just because of its bold flavor but for its numerous health benefits. Kimchi’s fermentation process produces probiotics, which are beneficial for the gut and can promote better digestion. Most of the ingredients in kimchi’s process are high in fiber; a high-fiber diet is linked to lower body weight and visceral fat accumulation.
"The process of fermentation requires many good bacteria, and they are retained in the food once the process has ended,” Sarah Anderson, NP explains.
8. Miso
Miso is a traditional Japanese fermented soybean paste. It’s made through the fermentation of soybeans along with the help of a mold called Aspergillus oryzae, some salt, and sometimes other ingredients. Miso contains enzymes that can help break down food, making it easier for the digestive system to process nutrients efficiently.
The compounds in miso could also enhance metabolic functions, which can potentially support weight management and fat loss.
"Miso soup is considered good for gut health due to its key ingredient, miso, which is a fermented soybean paste," Richards explains. "Miso is rich in live enzymes that aid in breaking down food, easing the burden on the digestive system. Moreover, miso contains prebiotics, which are non-digestible fibers that nourish beneficial gut bacteria."
Richards points out that "miso soup's gentle warmth and easily digestible nature make it a soothing choice for those with sensitive digestive systems, further contributing to gut comfort and overall well-being."
