Registered dietitian Mandy Enright and nutrition experts identify seven foods that may help reduce visceral fat, the dangerous fat that accumulates around vital organs and increases risks for heart disease, diabetes, and certain cancers. Lean pork, frozen shrimp, canned beans, tofu, nuts, oats, and berries all show promise for targeting this stubborn fat through their combination of protein, fiber, and nutrients.

High-protein foods like pork tenderloin deliver 24 grams of protein per 4-ounce serving with minimal fat, while frozen shrimp provides 22 grams of lean protein for just 110 calories. Plant-based options including beans, tofu, and nuts offer both protein and fiber, promoting fullness and steady blood sugar. Beta-glucan fiber in oats and the fiber content in berries help control appetite and support weight management. Studies show women who regularly eat beans have smaller waistlines, a key measure of visceral fat.

These foods aren't just effective—they're accessible and affordable. Frozen options reduce food waste and grocery costs while maintaining nutritional value. The combination of protein, fiber, and healthy fats in these foods helps people feel satisfied after meals, making sustainable weight loss more achievable. Adding these seven foods to weekly grocery shopping represents a practical approach to reducing visceral fat and improving overall health.