The #1 Nut to Help Reduce Visceral Fat, According to Dietitians

Reducing visceral fat isn't just about how your jeans fit—it's about protecting your long-term health. Excess visceral fat, the type that wraps around your internal organs, is linked to a higher risk of heart disease, type 2 diabetes and other chronic conditions. The good news? What you eat can make a real difference, and one nut may be particularly beneficial.

"Almonds offer a trifecta of nutrients: heart-healthy fats, plant-based protein and fiber," says Stacy Lofton, M.S., RD, registered dietitian. "They help you stay full longer and influence how your body stores fat, especially around the waist." In this article, we’ll explore how almonds can support a healthier body composition, the nutrients behind their benefits and other tips to lose fat around your midsection.

How Almonds Help You Lose Visceral Fat

They Help You Feel Full

Almonds increase satiety—the feeling of fullness that helps calibrate hunger and prevent overeating—which can aid in reducing visceral fat. This is largely due to their fiber, protein and fat content. Each of these nutrients plays a role in slowing digestion and signaling to your brain that you’ve had enough to eat. "With about 6 grams of protein and 3 grams of fiber per ounce, almonds offer a powerful one-two punch that keeps you full and stabilizes blood sugar," says Lofton.

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They Support Insulin Sensitivity and Stable Blood Sugar

Insulin resistance plays a major role in how visceral fat builds up around your organs, and almonds contain monounsaturated fats, magnesium and antioxidants like vitamin E and polyphenols, which all work together to support insulin sensitivity and regulate blood sugar levels. Research shows that eating almonds has a beneficial effect on glucose metabolism.

"Magnesium is involved in hundreds of metabolic processes, including how your body handles glucose and insulin," says Lofton. "Almonds are a surprisingly good source, providing about 20% of your daily needs in just one ounce."

"Their fiber and healthy fats slow digestion and reduce insulin spikes, which is key for metabolic health," says Erin Jowett, M.S., RD, LDN.

Not All of Their Fat Is Absorbed

Almonds are calorie-dense on paper, but not all of those calories are available to the body. Their structure makes them harder to fully break down, which is good news if you’re trying to reduce visceral fat while still feeling full and nourished. If that sounds too good to be true, research confirms it. A 2023 review of the literature found that the metabolizable energy (the number of calories actually absorbed and used by the body) in whole almonds is about 20–25% lower than what’s listed on nutrition labels.

"Including almonds in a balanced diet doesn’t lead to fat storage; it supports better metabolic health, improves insulin sensitivity, and can be part of a successful weight management strategy," says Lofton.

They Reduce Inflammation and Oxidative Stress

Almonds offer more than fiber, protein and healthy fats—they’re also packed with antioxidants that have anti-inflammatory properties. "The vitamin E and polyphenols contained in almonds help combat inflammation and oxidative stress," explains Jowett. These compounds help neutralize free radicals, which can otherwise damage cells and promote chronic inflammation—a key driver of visceral fat accumulation and poor metabolic health.

Other Foods That May Help

• Fatty fish. Fish like salmon, sardines and mackerel are rich in omega-3 fatty acids, which have been shown to reduce inflammation and increase insulin sensitivity. Research also suggests that omega-3s increase fat burning in the liver, muscle and fat tissue, reducing fat storage in these areas.
• Fruits and vegetables. Produce is high in fiber and antioxidants, both of which are beneficial for reducing visceral fat. One study linked a 3.5-ounce daily increase in fruit and vegetable consumption to a reduction of two-thirds of an inch of visceral fat in women.
• Yogurt. This dairy food is packed with protein and probiotics that may help reduce visceral fat by supporting gut health, improving satiety and reducing inflammation. Choose unsweetened or plain varieties to maximize benefits without added sugars.

Other Strategies to Lose Visceral Fat 

"Reducing visceral fat isn’t about restriction; it’s about routine," Lofton explains. "The good news? It responds well to everyday changes to how you eat, move and live."

• Eat a Mediterranean-style diet. "A Mediterranean-style eating pattern, with vegetables, whole grains, legumes, olive oil and nuts like almonds, is one of the most effective ways to target visceral fat and improve metabolic health," says Lofton.
• Limit refined carbs. "Avoid ultra-processed snacks and sugary drinks that spike insulin," says Jowett. Research shows that a higher intake of processed foods is associated with higher body fat, particularly visceral fat.
• Get moving. You don’t need extreme workouts to get rid of visceral fat. Lofton recommends walking, short bursts of movement and consistency over time for a sustainable impact.
• Prioritize quality sleep. Even a single night of poor sleep can throw off your appetite-regulating hormones and reduce insulin sensitivity, which may lead to increased calorie intake and encourage your body to store more visceral fat rather than using it for energy.

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Our Expert Take

Reducing visceral fat is important for lowering your risk of chronic conditions like cardiovascular disease and type 2 diabetes. While there is no single magical food that will get rid of visceral fat, almonds offer a unique combination of nutrients that can help support your efforts. Enjoy them as part of a balanced diet along with other healthy habits like getting quality sleep, staying active and limiting your intake of highly processed foods.