These common foods strongly promote belly fat, warn nutritionists

Wanting a flat stomach is often about appearance, but health experts remind us that what matters most is what’s happening inside. Excess visceral fat—the type that builds up around your organs—is linked to serious conditions such as diabetes and heart disease. And while some foods, like avocado, may help reduce this hidden fat, others can make it worse. Nutritionists highlight the everyday culprits you should limit if you want to protect both your waistline and your health.

Sugary foods and drinks

The World Health Organization (WHO) recommends keeping added sugar to under 25 grams a day—that’s about six teaspoons. But between sweetened drinks, pastries, flavoured yoghurts and processed snacks, it’s easy to exceed that without noticing.

When your body takes in more sugar than it needs, the excess is converted into fat and stored—particularly around the abdomen. A 2020 study published in the European Journal of Preventive Cardiology found a clear link between long-term consumption of added sugars and sugary beverages and higher levels of visceral fat.

If you have a sweet tooth, nutritionists suggest swapping fizzy drinks for water or sparkling water with lemon, and reaching for fruit instead of biscuits.

Alcohol

That evening glass of wine or weekend cocktail may seem harmless, but alcohol is surprisingly calorie-dense. Even a couple of drinks can push you over your daily energy needs, making it harder to avoid fat storage in the belly area.

Melissa Rifkin, a registered dietitian, explains: “While small amounts of alcohol may have certain health benefits, excessive intake can trigger inflammation, strain the liver and contribute to abdominal fat.”

To reduce the risk, try alternating alcoholic drinks with water and keeping alcohol for special occasions rather than a nightly habit.

Trans fats

Not all fats are created equal. While unsaturated fats from nuts, olive oil and fish are beneficial, trans fats are considered the most harmful. These industrial fats are often found in fried fast food, packaged pastries and many processed snacks.

Research consistently shows a strong connection between trans fat intake and increased abdominal fat. The problem isn’t just the calories—they also affect how your body stores fat and can promote inflammation, worsening the risks of visceral fat.

Checking food labels for “partially hydrogenated oils” is one way to avoid them, and replacing processed snacks with whole foods like seeds, nuts or fruit is a far healthier option.

Refined grains

Unlike whole grains, refined grains such as white bread, white rice and many breakfast cereals have been stripped of their fibre and nutrients during processing. This makes them less satisfying and more likely to cause spikes in blood sugar—followed by fat storage when the body can’t use all that glucose for energy.

Nutritionists point out that refined grains are everywhere: from cookies and cakes to pasta and donuts. Over time, a diet high in refined carbs is associated with more belly fat.

Whole grains, on the other hand, are digested more slowly, keeping you full longer and helping stabilise blood sugar. Swapping white bread for wholemeal or brown rice for white rice is a simple change with big health benefits.

The bottom line

A little sugar, the occasional pastry or a celebratory drink won’t ruin your health. But regularly consuming sugary foods, alcohol, trans fats and refined grains sets the stage for accumulating visceral fat, the kind that poses real health risks.

By making mindful swaps—like whole grains over refined ones, water instead of soda, or healthy fats instead of fried foods—you can protect your gut health, support your heart and, yes, help keep your waistline in check. Sometimes, it’s not about eating less, but eating smarter.