Recent studies are suggesting that components of fruit other than fiber, specifically polyphenols, may play a key role in reducing visceral fat. Unlike the previously held belief focusing on fiber, research is showing that polyphenols present unique benefits. Visceral fat is a significant risk factor for cardiometabolic diseases, so understanding how to address it is crucial.

A study published in BMC pointed out that a Mediterranean diet enhanced with additional polyphenols led to a 14% reduction in visceral fat, compared to just 6% with a standard Mediterranean diet. Incorporating green tea and various fruits increased these polyphenol levels, which correlated with significant visceral fat reduction.

Specific polyphenols such as hippuric acid and urolithin A have been highlighted in research. These are predominantly found in darker forest fruits like chokeberries, wild strawberries, and black currants. Green tea is also a source of hippuric acid, whereas pomegranates and nuts are good for urolithin A.

To maximize the benefits of polyphenols, select fruits that are rich in these substances. Opt for smaller, wild varieties of berries rather than large, cultivated ones. Additionally, incorporating green tea into your diet can be beneficial, offering an alternative source of these potent compounds.

While dietary intake of polyphenols through fruit and tea is beneficial, some people might consider urolithin A supplements, especially if they have issues metabolizing these compounds naturally. This compound has been shown to have direct effects on mitochondria, supporting metabolic health beyond just gut interactions.

Although fiber has been traditionally considered a significant factor in fat reduction, new research highlights the potential of polyphenols in contributing to these benefits. Through a diet rich in certain berries, green tea, and possibly supplements like urolithin A, individuals can support their metabolism and overall health effectively.

• Consume dark, wild berries for high polyphenol content
• Consider green tea as a polyphenol source
• Evaluate urolithin A supplementation if necessary