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The num­ber of grams of fi­bre as­so­ci­ated with re­duced vis­ceral fat. A study in the jour­nal

Obe­sity found that for ev­ery 10g in­crease in daily sol­u­ble fi­bre (the kind that slows di­ges­tion and helps you feel full) in­take, the rate at which deep belly fat ac­cu­mu­lated fell by 4 per cent over five years. Add those 10 ex­tra grams with half an av­o­cado, ¾ cup of black beans, ¾ cup of oat bran and a red ap­ple.

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