The mid-section is very often at the top of the list when it comes to where people want to lose weight and tone up. Not only are there superficial reasons (belly fat can make our clothes fit poorly or cause us to feel self-conscious in a bathing suit), but it's also particularly dangerous. Most fat that accumulates here is what's known as visceral fat, that which wraps around the internal organs, as opposed to subcutaneous fat that lies just beneath the skin.

It's a no-brainer that diet and exercise are the biggest ways to shed belly fat. And you're probably well aware that it requires a mix of cardio and strength training, and that you'll need to avoid sugary, fatty, and processed foods. But to kickstart your weight-loss journey, you can also incorporate healthy, gut-friendly foods.

"Foods that promote gut health often overlap with those that help reduce visceral fat, thanks to their role in improving insulin sensitivity, reducing inflammation, and supporting a diverse microbiome," explains dietitian Melissa Rifkin, RD, CDN, founder of Melissa Rifkin Nutrition. With that in mind, here are the eight foods she and other experts recommended to improve your gut health and burn belly fat.

RELATED: 10 Best Ways to Strip Away Your Unhealthiest Belly Fat, According to Doctors.

1. Kimchi iStock

Kimchi may not be part of your regular rotation, but more and more research shows its health benefits.

The traditional Korean fermented vegetable dish is high in lactic acid bacteria (LAB), "especially strains such as Lactobacillus sakei, Lactobacillus plantarum, and Leuconostoc spp., which are known to beneficially modulate the gut microbiota," explains registered dietitian Jennifer Pallian, RD, food scientist and recipe developer at Foodess Creative.

She points to a 2024 study published in the journal Nutrients in which "consumption of Lactobacillus sakei OK67 for 12 weeks resulted in a statistically significant reduction in visceral fat area in overweight individuals, with no major adverse effects."

Another study, published in the journal BMJ Open, found that men who consumed 1-3 daily servings of kimchi had a lower risk of obesity. Both men and women who consumed this amount of kkakdugi, a type of kimchi made from radish, saw reduced abdominal obesity by 8 and 11 percent, respectively.

Additionally, a 2022 study published in the journal Food Research International linked kimchi consumption to reduced inflammation, and as Pallian explains, "visceral fat is closely linked with inflammation and insulin resistance."

2. Miso, tofu, tempeh, and Doenjang ​3. Include protein in every meal.Shutterstock

In addition to kimchi, fermented foods in general are known to aid in weight loss because they "support microbial diversity and play a role in overall digestive balance," says Katherine Basbaum, registered dietitian at MyFitnessPal.

For these reasons, she recommends eating miso and tofu, both made from fermented soybeans, as great sources of fut-friendly probiotics.

Michelle Routhenstein, RD, a cardiology dietitian at Entirely Nourished, also suggests tempeh, "a fermented soy product high in protein and probiotics, which aids digestion and fat metabolism."

But perhaps the best food in this category for burning belly fat is doenjang, a fermented soybean paste commonly used in Korean cuisine.

"In a 12-week study involving 51 overweight adults, participants who consumed 9.9 grams of dry Doenjang daily experienced significant reductions in body weight, body fat mass, and body fat percentage compared to those in the placebo group," Pallian shares.

"Notably, Doenjang supplementation led to a significant reduction in visceral fat area, while total and subcutaneous fat areas remained unchanged," she adds. "These findings suggest that Doenjang may specifically target visceral fat, which is more closely linked to metabolic disorders."

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3. Legumes 10 | Lentils

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Legumes such as lentils, peas, beans, and chickpeas "are an excellent source of both soluble and insoluble fiber, which feeds beneficial gut bacteria," says Avery Zenker, RD, a registered dietitian at MyHealthTeam.

"When those bacteria break down the fiber, they produce beneficial anti-inflammatory compounds called short-chain fatty acids (SCFAs) like butyrate, that play a direct role in regulating appetite, improving insulin sensitivity, and even increasing energy expenditure and reducing visceral fat," she explains.

High-fiber foods, in general, are great for gut health and weight loss because they keep you fuller for longer and increase the time it takes your body to digest the food, meaning you'll feel satiated more quickly.

Specifically, Zenker notes a 2019 study published in the journal Scientific Reports, which found that "fiber is strongly linked to reduced visceral fat, and much of its effect (about 69 percent) is driven by the gut microbiota," she summarizes.

4. Whole grains ​6. Whole grainsShutterstock

Another great source of dietary fiber is whole grains like quinoa, brown rice, and oats. Basbaum adds that they're full of prebiotics, "non-digestible compounds that serve as nourishment for the good bacteria in your gut."

"Once they reach the colon, prebiotics ferment and promote the growth of a healthy microbiome," she notes.

RELATED: 6 Supplements That Can Help You Burn Belly Fat Fast, Doctors Say.

5. Bananas Aries: Bananas

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Bananas tend to get a bad rap for their higher sugar content, but it's important to note that they're also very high in fiber, which can help offset any blood sugar spikes.

In fact, a recent study published in the American Journal of Physiology-Renal Physiology concluded that bananas' high potassium content can actually help lower blood pressure, as the nutrient (which is an electrolyte) counteracts the water retention that comes from consuming sodium.

Additionally, Zenker points out that bananas contain inulin, "a type of prebiotic fiber, meaning it acts as food for beneficial gut bacteria."

A 2022 study published in the journal Nutrition & Metabolism found that consuming inulin can improve glucose tolerance, increase energy expenditure, and reduce visceral fat.

Routhenstein recommends eating bananas that are on the greener side, as they're higher in resistant starch, "which may help reduce hunger and improve insulin sensitivity." She explains, "Resistant starch ferments in the colon to produce butyrate, which lowers inflammation, supports gut integrity, and may help improve metabolism."

6. Berries 9. Berries​iStock

Not only are berries high in fiber, but they're also packed with polyphenols, "plant compounds with powerful anti-inflammatory and antioxidant properties" that are known to modulate the gut microbiome, improve blood sugar regulation, and reduce fat storage, "especially in the abdominal area," according to Zenker.

"Research suggests that polyphenols may help reduce uptake of free fatty acids (FFAs) by fat tissue, which helps increase thermogenesis (metabolic rate), improve fat metabolism, and enhance insulin sensitivity," she shares.

RELATED: If You Want to Lose Weight, "Avoid These Foods Like the Plague," Fitness Expert Says.

7. Broccoli 16 | BroccoliShutterstock

Polyphenols can be found in many other colorful fruits and vegetables, including broccoli. This veggie is also very high in potassium and has similar blood pressure-lowering effects to bananas.

Plus, Rifkin points out that broccoli is high in fiber and sulforaphane (a plant compound found in cruciferous veggies), which "supports liver detoxification and feeds good gut bacteria."

"Broccoli is also low in calories and high in nutrients, helping reduce overall body fat," she adds. "Studies have shown that women who eat more cruciferous vegetables have lower levels of visceral fat compared to those who eat fewer."

8. Almonds 5 | AlmondsShutterstock

"Almonds are packed with fiber, unsaturated fats, and polyphenols, all of which support gut health and reduce visceral fat," says Rifkin. "These nutrients can nourish beneficial gut bacteria and help regulate blood sugar and inflammation."

"A recent study from Oregon State University found that a daily almond snack improved both gut health and lipid profiles in adults with metabolic syndrome," she adds. "The study noted improvements in microbial diversity and reductions in cholesterol, a key marker associated with visceral fat accumulation."

Additionally, Catherine Gervacio, RD, a registered dietitian and a certified exercise nutrition coach working with Living.Fit, previously told Best Life that almonds "can help regulate hunger hormones, keeping you full and reducing the urge to snack on unhealthy foods."