Carrying extra inches around your midsection can lead to more health issues than you might realize. Excess belly fat often signals a deeper concern—visceral fat, a type of fat that surrounds your organs and is associated with ailments such as heart disease, diabetes, high cholesterol, high blood pressure, Alzheimer’s, and more. While visceral fat is detrimental to your overall wellness, the good news is that it can be reduced with a combination of diet and exercise. By incorporating specific foods into your daily meals, you can not only nourish your body but also decrease belly fat. Here are seven foods to help you reach your fitness aspirations and reveal a slimmer, healthier you within 30 days, as recommended by Mary Sabat MS, RDN, LD, who is also a personal trainer.

Avocados

There are numerous tasty ways to enjoy avocados, which Sabat identifies as one of the foods that aids in burning abdominal fat. “Avocados are rich in monounsaturated fats that help reduce inflammation and may specifically target belly fat linked to insulin resistance,” she explains. “They are also packed with fiber, promoting fullness and helping to regulate appetite throughout the day.” She suggests, “Try adding sliced avocado to salads, blending them into smoothies, or spreading them on sprouted grain toast for a satisfying snack.”

Wild-Caught Salmon

Salmon is not only a great source of protein but also effective in reducing unwanted belly fat. Sabat states, “Salmon offers high-quality protein and anti-inflammatory omega-3 fatty acids like EPA and DHA, which have been shown to decrease visceral fat and enhance metabolic health.” She advises, “Grill or bake salmon fillets several times a week, or use canned wild salmon for easy salads or lettuce wraps.”

Leafy Greens

Leafy greens like spinach, kale and swiss chard are not only a great base for salads or a tasty side for an entrée, but battle belly fat. “These low-calorie, high-volume veggies are packed with fiber, magnesium, and antioxidants that help reduce bloat and improve digestion,” says Sabat. “The fiber helps you feel full and nourished without adding excess calories.”

Chia Seeds

Chia seeds are a tiny powerful nutrient punch that’s packed with so much goodness. “Chia seeds are rich in soluble fiber and omega-3 fats, which help reduce inflammation, stabilize blood sugar, and curb cravings,” Sabat says. “When soaked, they form a gel-like texture that helps keep you full longer.” She adds, “Stir a tablespoon into overnight oats, blend into smoothies, or mix with almond milk and berries for a fiber-rich chia pudding.”

Pasture-Raised Eggs

It’s no secret that eggs are full of protein and good for you, which is why Sabat recommends incorporating them into your diet. “Eggs are a top-tier source of complete protein and essential nutrients like choline, which supports fat metabolism,” she says. “Eating protein-rich meals like eggs can help curb appetite and preserve lean muscle mass during fat loss.” Sabat adds, “Enjoy hard-boiled eggs as a snack, scrambled eggs for breakfast, or add them to salads for a protein boost.”

100% Grass-Fed Greek Yogurt

Greek yogurt is another go-to for burning belly fat, per Sabat. “This protein-packed fermented food supports both lean muscle growth and gut health—two factors that can improve body composition and reduce belly fat,” she says. “Look for unsweetened versions with live cultures.” Sabat adds, “Top plain Greek yogurt with berries and flax seeds for breakfast, or mix with herbs for a high-protein savory dip.”

Green Tea

Known for its unique taste and multiple health benefits, green tea can aid in weight loss, according to Sabat. “Green tea contains caffeine and a powerful antioxidant called EGCG, which may increase thermogenesis (fat-burning) and target abdominal fat,” she explains. “It’s also hydrating and can be a good replacement for sugary drinks.” She adds, “Sip on 1–2 cups daily, either hot or iced, and try replacing your afternoon coffee with a matcha latte.”

Heather Newgen