10 foods that can help reduce visceral fat and why women over 40 should care

When we talk about belly fat, we tend to think about the fat we can see and pinch around our stomach.

But there is another type of abdominal fat that we cannot see, and from a health perspective, it may be far more important.

It is called visceral fat.

Visceral fat sits deeper inside the abdomen and surrounds organs such as the liver, pancreas and intestines. Unlike the softer subcutaneous fat that sits underneath the skin, visceral fat is metabolically active and higher levels are associated with insulin resistance, type 2 diabetes, cardiovascular disease and other metabolic health problems.

And for women, visceral fat can become particularly relevant as we move through our 40s, perimenopause and menopause.

And this is Rhian and Zing Wellbeing's founder's before and after photos of losing tummy fat using the Zing Wellbeing app and program

So can what we eat actually help reduce visceral fat?

The answer is yes, but probably not in the way social media sometimes makes it sound.

There is no single food that magically burns belly fat. But research suggests that certain foods and dietary patterns may support better insulin sensitivity, reduce inflammation, improve appetite regulation and help create an environment that makes visceral fat easier to lose.

Doctor Mike Diamonds recently explored this subject, highlighting ten foods he believes deserve a place in a visceral-fat-friendly diet and you will find all of these in our Zing Wellbeing recipes too!

So we took a closer look at the foods, the science behind them and how women can actually use them.

First, what is visceral fat?

There are two main types of fat around your stomach.

Subcutaneous fat sits directly underneath the skin. It is the soft fat you can pinch.

Visceral fat is stored deeper in the abdomen around your internal organs.

We all need some visceral fat because it cushions and protects our organs. The problem occurs when we accumulate too much.

Visceral fat doesn't simply sit there storing energy. It behaves more like an active endocrine tissue, releasing signalling molecules that can influence inflammation, insulin sensitivity and metabolism.

Higher levels of visceral fat have been associated with an increased risk of type 2 diabetes, cardiovascular disease, metabolic dysfunction and fatty liver disease.

The encouraging news is that visceral fat is responsive to lifestyle changes.

Nutrition, physical activity, strength training, sleep, stress management and overall fat loss can all play a role.

And your food choices matter.

Why can visceral fat increase after 40?

Many women notice that their body shape begins to change during their 40s and 50s, even when the number on the scales has not changed dramatically.

One reason may be the hormonal changes associated with perimenopause and menopause.

As oestrogen levels change and eventually decline, the way the body distributes fat can change too. Women may begin storing a greater proportion of fat around the abdomen rather than the hips and thighs.

Ageing can also be accompanied by declining muscle mass, lower activity levels, poorer sleep and changes in insulin sensitivity.

This is one reason we believe women's health after 40 needs to be about far more than simply eating fewer calories.

Protecting muscle, eating enough protein and fibre, moving regularly, sleeping well and improving overall metabolic health become increasingly important.

Now let's look at the foods.

And you can see Bernie's transformation below of losing tummy fat on the Zing Wellbeing program

1. green tea

Green tea was first on Doctor Mike Diamonds' list, largely because of a group of plant compounds called catechins.

One of the best known is EGCG, or epigallocatechin gallate.

Catechins have been studied for their potential effects on fat metabolism and energy expenditure. Green tea also provides polyphenols, which may support metabolic and cardiovascular health.

Interestingly, research into polyphenol-rich dietary patterns has also produced promising results.

In the DIRECT PLUS randomised controlled trial, researchers studied different healthy dietary approaches and measured visceral fat using MRI. The polyphenol-rich green Mediterranean diet produced substantially greater visceral fat reduction than standard healthy dietary guidance, despite relatively modest changes in overall body weight.

This doesn't mean green tea melts belly fat.

But replacing a sugary afternoon drink with unsweetened green tea is a very simple habit that can form part of a healthier dietary pattern.

Try green tea hot, iced with lemon or chilled with mint.

2. salmon and oily fish

Salmon provides something many modern diets don't contain enough of: omega-3 fatty acids.

Omega-3 fats, particularly EPA and DHA, have been extensively researched for their effects on cardiovascular health, inflammation and metabolic health.

Salmon also has another major advantage for women over 40.

Protein.

Maintaining muscle becomes increasingly important as we age because muscle is metabolically active tissue and plays an important role in glucose regulation, mobility, strength and long-term metabolic health.

A salmon fillet paired with vegetables and a high-fibre carbohydrate such as quinoa, beans or brown rice creates a meal containing protein, healthy fats and fibre.

Other oily fish include sardines, trout and mackerel.

Aim to regularly include oily fish as part of your weekly diet rather than thinking you need salmon every single day.

3. avocado

Yes, avocado is high in fat.

But that doesn't mean it causes abdominal fat.

Avocados are rich in monounsaturated fats, particularly oleic acid, as well as fibre, potassium and numerous plant compounds.

One of the interesting areas of research is whether the type of fat we eat can influence where fat is stored in the body.

Replacing foods high in saturated fat and refined carbohydrates with whole-food sources of unsaturated fat such as avocado, nuts, seeds, extra virgin olive oil and oily fish can improve the overall quality of the diet.

Avocado is also satisfying because it combines fat and fibre, which may help keep you fuller between meals.

Try adding avocado to eggs, salads, wholegrain toast, wraps or a high-protein lunch bowl.

4. wholegrain and coloured rice

One of the more unusual foods discussed by Doctor Mike Diamonds was a combination of purple, brown and pink rice.

You certainly don't need to hunt down three different colours of rice to lose visceral fat.

But the underlying message is useful.

The quality of your carbohydrates matters.

Wholegrain and coloured varieties of rice retain more of the grain than highly refined white rice and can provide additional fibre and plant compounds.

Purple and black rice are also rich in anthocyanins, the antioxidant pigments responsible for their dark colour.

Pairing wholegrain carbohydrates with protein, vegetables and healthy fats can also create a more balanced meal and help moderate the blood glucose response.

Think brown rice with grilled chicken and vegetables, a salmon poke bowl with brown rice and avocado, or a tofu vegetable stir-fry with black rice.

5. probiotic yoghurt

This one gets particularly interesting because it brings the gut microbiome into the visceral fat conversation.

Doctor Mike Diamonds specifically discusses yoghurt containing Lactobacillus gasseri, a probiotic strain that has been investigated in relation to abdominal adiposity.

The relationship between the gut microbiome and body weight is a rapidly developing area of research. Gut bacteria can influence inflammation, digestion and the compounds produced when we ferment fibre.

But there is another very simple reason yoghurt can be useful.

A high-protein Greek yoghurt can provide protein and calcium while making a convenient breakfast or snack.

Add berries, chia seeds and walnuts and suddenly one bowl contains protein, probiotics, fibre, omega-3 fats and polyphenols.

Check yoghurt labels because probiotic strains and protein levels vary considerably between products.

6. walnuts

Walnuts may be tiny, but nutritionally they pack a lot in.

They provide healthy fats, fibre, plant protein and polyphenols.

Walnuts are particularly interesting because compounds called ellagitannins can be metabolised by certain gut bacteria into substances called urolithins.

More broadly, nuts are a major component of Mediterranean-style diets, one of the dietary patterns with some of the strongest evidence for cardiovascular and metabolic health.

And despite their relatively high calorie content, regularly eating sensible portions of nuts is not associated with the weight gain many people assume.

The key word is portion.

Try a small handful of walnuts with fruit, sprinkle them over yoghurt or oats, or add them to a salad.

7. dark chocolate

This may be everyone's favourite food on the list.

Dark chocolate, particularly varieties containing a high percentage of cocoa, provides cocoa flavanols and polyphenols.

But this is not permission to eat an entire block every night because chocolate is still energy dense.

Think of dark chocolate as a small, enjoyable addition to an otherwise nutrient-dense diet.

A couple of squares of 70% or higher dark chocolate alongside berries or yoghurt can be a satisfying way to finish a meal without turning dessert into a huge hit of added sugar.

There is also something to be said for sustainability.

A healthy diet doesn't need to mean never eating chocolate again.

8. turmeric with black pepper

Turmeric contains the plant compound curcumin, which has been widely investigated for its anti-inflammatory properties.

This matters because chronic low-grade inflammation is closely linked with metabolic dysfunction and excess visceral adiposity.

One issue with curcumin is that it isn't absorbed particularly well by the body.

Black pepper contains piperine, which can increase the bioavailability of curcumin, which is why turmeric and black pepper are often paired together.

But you don't need to start taking high-dose supplements.

Use turmeric as a food.

Add it to curries, soups, lentils, scrambled eggs, roast vegetables or a warming turmeric drink.

9. pomegranate

Pomegranate is rich in polyphenols, including compounds called punicalagins and ellagitannins.

These plant compounds are being investigated for their effects on inflammation, cardiovascular health, the gut microbiome and metabolism.

And once again, there is a broader message here.

Eating a wide variety of colourful plant foods provides your body and gut bacteria with a huge range of beneficial compounds.

Rather than searching for one magical superfood, think colour.

Berries, pomegranate, leafy greens, capsicum, tomatoes, herbs, cruciferous vegetables and brightly coloured fruit all contribute different nutrients and polyphenols.

Sprinkle pomegranate seeds over yoghurt, salads or oats rather than relying on pomegranate juice, which removes much of the fibre.

10. chilli and spicy peppers

Chilli peppers contain capsaicin, the compound responsible for their heat.

Capsaicin has been studied for potential effects on thermogenesis, appetite and fat metabolism.

But the effect is not large enough to turn chilli into a fat-loss hack.

Instead, consider it another useful ingredient in a nutrient-rich diet.

Chilli can make simple whole foods taste fantastic without relying on sugary sauces or heavily processed ingredients.

Add fresh chilli to eggs, stir-fries, soups, curries, beans, chicken or avocado.

And if spicy food isn't your thing, don't worry. You do not need chilli to lose visceral fat.

So are these foods really better than fasting?

This is where things become interesting.

Intermittent fasting and time-restricted eating have become incredibly popular for weight loss and metabolic health.

But fasting isn't magic either.

In a randomised controlled trial published in Nature Medicine, researchers investigated whether adding an eight-hour time-restricted eating window to Mediterranean diet advice would produce greater reductions in visceral fat.

It didn't.

After 12 weeks, the time-restricted eating groups did not experience significantly greater visceral fat reduction than the group receiving Mediterranean diet guidance alone.

That doesn't mean intermittent fasting doesn't work.

It can be a useful tool for some people because reducing the number of hours in which you eat may make it easier to manage total food intake.

But you do not have to fast to improve your metabolic health or reduce visceral fat.

What you eat matters too.

And arguably, the best approach is the one you can sustain.

The bigger visceral fat picture

There is one important thing to understand before filling your trolley with green tea, salmon and avocados.

No individual food selectively melts visceral fat.

The foods above are useful because collectively they create the type of dietary pattern consistently associated with better metabolic health.

Notice what most of them have in common.

They are minimally processed.

They provide fibre, protein, healthy fats, probiotics, omega-3 fats, antioxidants or polyphenols.

And very few come in brightly coloured packets with a long list of ingredients.

Research into Mediterranean-style eating provides a particularly useful example.

In the DIRECT PLUS trial, participants following a polyphenol-rich green Mediterranean diet experienced around a 14% reduction in visceral adipose tissue over 18 months, compared with approximately 6% with a traditional Mediterranean diet and 4% with standard healthy dietary guidance.

Importantly, the reduction in visceral fat was greater than you might expect from changes in body weight alone.

This suggests that food quality and dietary pattern may matter for body composition as well as the number on the scales.

What should women over 40 actually eat?

Instead of worrying about eating all ten foods every day, build your meals around a few fundamentals.

Prioritise protein at each meal to support muscle mass and satiety.

Eat plenty of fibre from vegetables, fruit, legumes, wholegrains, nuts and seeds.

Include healthy fats from avocado, extra virgin olive oil, nuts, seeds and oily fish.

Eat a wide variety of colourful plant foods to increase your intake of polyphenols.

Include fermented foods such as yoghurt or kefir if you tolerate them.

Reduce your reliance on ultra-processed foods, sugary drinks, refined carbohydrates and excessive alcohol.

And remember that nutrition is only one part of the equation.

Strength training is particularly valuable as we age because preserving and building muscle helps support metabolic health.

Walking and regular cardiovascular exercise matter too.

Sleep matters.

Stress matters.

And consistency matters far more than finding the latest fat-burning hack.

A simple day of eating for visceral fat and metabolic health

Breakfast could be Greek yoghurt with berries, chia seeds, walnuts and oats.

Lunch could be a salmon, avocado and brown rice bowl with spinach, broccoli and plenty of colourful vegetables.

An afternoon drink could be unsweetened green tea with a couple of squares of dark chocolate.

Dinner could be a turmeric and black pepper chicken or chickpea curry loaded with vegetables and served with a small portion of brown rice.

Suddenly you've included most of the foods on the list without following a restrictive diet or fasting for half the day.

Visceral fat matters because it is about far more than how your stomach looks.

It is a marker of metabolic health.

And particularly for women moving through their 40s, 50s and beyond, the goal should not simply be to weigh less.

We want strong muscles, stable blood sugar, good cardiovascular health, a healthy gut and a body that supports us as we age.

Green tea, salmon, avocado, wholegrains, probiotic yoghurt, walnuts, dark chocolate, turmeric, pomegranate and chilli aren't miracle foods.

But they can all form part of a powerful dietary pattern based on protein, fibre, healthy fats and nutrient-dense whole foods.

And that is far more sustainable than another extreme diet.

And you can gain access to over 2,000 recipes and 100+ meal plans in the Zing Wellbeing app