The #1 Herb to Help Reduce Visceral Fat

Turmeric is a golden-yellow herb known for its anti-inflammatory properties and positive effects on health. One benefit you may not be aware of is its potential role in fat loss. While there’s no magic herb for visceral fat—fat that’s stored in your abdominal cavity and can build up in arteries— turmeric may aid efforts to lose this stubborn belly fat. We spoke with nutrition experts to find out why turmeric is the No. 1 herb for reducing visceral fat. Here’s what they had to say! 

Why Turmeric Is the #1 Herb to Reduce Visceral Fat

“Visceral fat is a type of fat stored deep inside your abdominal cavity, surrounding your internal organs like the liver and intestines,” says Caroline Thomason, RD, CDCES. Some visceral fat can help protect these organs, but too much visceral fat can increase your risk of chronic disease. 

“Excess visceral fat is unhealthy because it is metabolically active and contributes to systemic inflammation and hormone disruption,” says Tokunbo Akande, M.D., a Minnesota-based integrative physician. “This fat secretes pro-inflammatory cytokines, which cause chronic low-grade inflammation linked to heart disease and diabetes.” This can negatively impact metabolic health.

So, how can turmeric help? “Turmeric contains a powerful plant compound, curcumin, which has been shown to help reduce visceral fat,” says Sheri Gaw, RDN, CDCES. Research shows that curcumin might help prevent your body from making new fat cells, especially the visceral kind that builds up around your organs. Curcumin may also boost a pathway that pushes cells to become something other than fat, though this theory hasn’t been proven in humans.

“Curcumin may also support fat-burning and metabolism,” says Thomason. One review found that curcumin supplementation was associated with lower body weight, BMI and waist size. It was also linked with increased levels of adiponectin, a hormone that helps reduce fat storage.

Lastly, Thomason notes that turmeric helps reduce chronic inflammation. “As a powerful antioxidant, it protects your cells from damage that can lead to more fat storage,” she says. It may also help protect against inflammation caused by the buildup of visceral fat. 

How to Get More Turmeric in Your Diet

Turmeric is a versatile spice that can be added to sweet and savory dishes alike. Thomason says that she loves making golden milk—a soothing drink featuring turmeric, warm milk, a pinch of black pepper and a touch of honey. Curries, soups, stir-fries and marinades are also easy ways to boost your intake of this colorful root. Love sheet-pan meals? Try tossing veggies like cauliflower or carrots in olive oil, turmeric and black pepper just before roasting. 

Other Strategies for Reducing Visceral Fat

According to Gaw, “A healthy lifestyle that includes a well-balanced and plant-centered diet, regular exercise, stress management and good sleep hygiene can help to reduce visceral fat.” Here are additional tips for reducing stubborn belly fat: 

• Eat a Balanced Diet: Prioritize minimally processed, whole foods—particularly those high in fiber. Fiber increases satiety, supports gut health and promotes stable blood sugar levels, all of which can help reduce visceral fat. Fiber is abundant in plant-based foods, like fruits, vegetables, beans, legumes, whole grains, nuts and seeds. Need a little help to get started? Check out this 30-day meal plan for weight loss, which is packed with protein and at least 33 grams of fiber per day for inspiration.
• Exercise Regularly: While research suggests aerobic exercise, especially high-intensity interval training (HIIT), is particularly effective for reducing visceral fat, resistance training is also beneficial. Resistance training increases lean muscle mass, which may be protective against metabolic syndrome and other chronic diseases.
• Manage Stress Levels: While some stress is unavoidable, having constantly elevated stress levels can contribute to excess belly fat storage. Find one or two ways to manage stress that you can do regularly. Meditation, journaling, yoga or going for a walk with a friend are all excellent ways to bring your cortisol levels down.
• Get Good-Quality Sleep: “Chronically poor or inadequate sleep is associated with increased abdominal fat and dysregulated hormones,” says Thomason. Aim for seven to eight hours of quality sleep each night, and consider implementing a consistent nighttime routine to help you fall (and stay) asleep.

The Bottom Line

While some visceral fat is necessary for protecting your organs, too much can increase your risk of chronic disease. Turmeric is packed with anti-inflammatory and antioxidant properties that, when combined with other lifestyle factors, may help you lose stubborn belly fat. Try adding a sprinkle of this golden-hued spice to your next jar of overnight oats, stir it into a calming beverage before bed or incorporate it into your favorite marinade. And remember: No one spice can magically melt away belly fat. Following a balanced diet, engaging in regular exercise, managing stress levels and getting quality sleep are all essential for better metabolic health.