Nutrition Diet: What food should I avoid to get rid of visceral fat?

October 8, 2025 •

4 min read

A 2017 study found that a diet high in processed meat, fried foods, and refined grains was linked to higher visceral fat mass. Learning what food should I avoid to get rid of visceral fat is crucial for your long-term health, as it's the fat stored around your internal organs and is a major risk factor for serious diseases.

Quick Summary

This article details the types of foods that contribute most to visceral fat, such as sugary drinks and refined carbs. It outlines specific dietary changes to reduce this harmful abdominal fat and offers healthier alternatives to support your journey toward better health.

Key Points

Eliminate Sugary Drinks: Cutting soda and sweetened beverages, which are high in fructose, is a top priority for reducing visceral fat.
Avoid Refined Carbs: Limit foods made with white flour like white bread, pasta, and baked goods to prevent blood sugar spikes.
Cut Out Trans Fats: Remove fried fast food and products with 'partially hydrogenated oils' to reduce inflammation and fat storage.
Choose Lean Proteins: Swap processed meats like bacon and sausage for lean sources such as fish, chicken, and legumes.
Moderate Alcohol Intake: Excessive alcohol consumption adds empty calories and contributes significantly to visceral fat accumulation.
Focus on Fiber-Rich Foods: Increasing your intake of fruits, vegetables, and whole grains promotes satiety and helps reduce belly fat.

What is Visceral Fat and Why Is It a Concern?

Visceral fat is the internal fat that surrounds your vital organs, including your liver, pancreas, and intestines. Unlike subcutaneous fat, which is located just under the skin, visceral fat is metabolically active and can significantly increase your risk of chronic diseases, such as heart disease, type 2 diabetes, stroke, and certain cancers. It releases inflammatory markers that narrow blood vessels and can cause other systemic health problems. The good news is that visceral fat is often more responsive to dietary changes and exercise than subcutaneous fat. To reduce this dangerous internal fat, it is essential to be mindful of your diet and consciously avoid certain types of foods.

Sugary Drinks and Refined Sugars

One of the most effective steps to take is to dramatically reduce your intake of added sugars, particularly from sweetened beverages.

Soda and Sweetened Juices: These drinks offer a high concentration of sugar, particularly high-fructose corn syrup, which the liver directly converts to fat. Since they don't provide a feeling of fullness, it's easy to consume an excess of liquid calories, leading to significant visceral fat gain.
Candy and Desserts: Packaged sweets, cakes, and ice cream are high in simple carbohydrates and saturated fats, promoting fat storage, especially in the abdominal area.

Refined Carbohydrates

Refined carbs are grains stripped of their fiber and nutrients. This makes them digest quickly, causing rapid spikes in blood sugar and insulin. Over time, this contributes to insulin resistance and promotes fat storage around the organs.

White Bread and White Rice: These have a high glycemic index, causing blood sugar fluctuations. Studies show that a higher intake of refined grains is associated with more visceral fat.
Processed Pastries and Snacks: Items like packaged pastries, muffins, and chips are often made from refined flour and are laden with added sugars, trans fats, and sodium.

Unhealthy Fats

Not all fats are created equal. While healthy fats are beneficial, unhealthy fats can worsen visceral fat accumulation and lead to inflammation.

Trans Fats: These fats, often listed as "partially hydrogenated oils" on labels, are known to increase body fat and waist circumference. They are common in many fried foods, margarine, and packaged baked goods.
Saturated Fats: While some saturated fat is acceptable, excessive consumption from sources like high-fat dairy and fatty red meats can contribute to visceral fat.

Processed Meats

Processed meats, such as sausages, bacon, and deli slices, are high in saturated fats and sodium. Studies have linked diets high in processed meats and low in fruits to increased abdominal fat accumulation. Opting for lean protein sources like chicken, fish, or beans is a healthier alternative.

Excessive Alcohol

Consuming too much alcohol, especially binge drinking, can significantly contribute to the accumulation of visceral fat, often resulting in what is colloquially known as a “beer belly”. Alcohol provides empty calories and can strain the liver, which plays a critical role in fat processing.

Healthier Swaps for Visceral Fat Reduction

To counter the effects of unhealthy eating, you can make simple but powerful swaps to your daily diet.


Foods to Avoid	Healthier Swaps
Sugary drinks (soda, sweetened juices)	Water, herbal tea, unsweetened infused water
White bread and pasta	Whole grain bread, brown rice, quinoa, whole-wheat pasta
Fried fast food and snacks (e.g., chips)	Baked or air-fried versions, nuts, seeds, fresh fruit
Processed meats (bacon, sausage)	Lean chicken breast, fish (rich in omega-3s), legumes (beans, lentils)
High-fat dairy products	Low-fat Greek yogurt, low-fat milk alternatives, plant-based options
Packaged sweets and candies	Berries, dark chocolate (in moderation), homemade low-sugar treats

Beyond Diet: Other Important Lifestyle Changes

While diet is a critical component, other lifestyle factors must be addressed to effectively reduce visceral fat. A holistic approach offers the most sustainable results.

Regular Exercise: A combination of aerobic exercise and strength training is most effective for targeting visceral fat. Cardio exercises like brisk walking, jogging, or cycling, combined with weight training to build lean muscle mass, boosts metabolism.
Prioritize Sleep: Lack of sleep is associated with increased visceral fat. Aim for 6–8 hours of quality sleep per night. Poor sleep can disrupt hormones that regulate appetite, leading to increased hunger and overeating.
Manage Stress: Chronic stress raises levels of the hormone cortisol, which can increase the storage of visceral fat. Finding healthy ways to unwind, such as meditation, yoga, or spending time outdoors, is essential.

Conclusion

To get rid of visceral fat, focus on eliminating or severely limiting a few key dietary culprits: sugary drinks, refined carbs, trans fats, processed meats, and excessive alcohol. By making conscious, healthier food swaps and combining these changes with a balanced lifestyle that includes regular exercise, sufficient sleep, and stress management, you can effectively reduce harmful visceral fat. These sustainable habits not only help slim your waistline but also significantly lower your risk of serious chronic diseases. For further reading on this topic, consult the expert-reviewed resources at Healthline.

Frequently Asked Questions

No, all belly fat is not the same. There are two main types: subcutaneous fat, which is the soft, pinchable fat under your skin, and visceral fat, the more dangerous fat deep inside your abdomen surrounding your organs.

The worst offenders are typically foods and beverages high in trans fats or high-fructose corn syrup, such as fried fast foods, sugary sodas, and packaged baked goods. These rapidly promote fat storage in the abdominal area.

No, you cannot spot-reduce visceral fat with targeted exercises like crunches. A combination of overall aerobic exercise, strength training, and dietary changes is needed to reduce total body fat, including visceral fat.

Not all carbs are bad. While refined carbohydrates (white bread, sugary snacks) should be limited, complex carbs from whole grains, fruits, and vegetables are rich in fiber and are beneficial for reducing visceral fat.

Yes, chronic stress increases levels of the hormone cortisol, which directly promotes the storage of visceral fat. Managing stress through meditation, exercise, or other relaxation techniques is important.

Visceral fat is metabolically active and often easier to lose than subcutaneous fat, so you may see a reduction within a couple of months of consistent dietary and lifestyle changes. Patience and commitment are key.

Yes, excessive consumption of alcohol provides a source of empty calories and can lead to fat accumulation, particularly around the organs, contributing to visceral fat.