The 30 Foods That Fight Fat At 40
Wouldn’t it be nice to eat whilst actively reducing the eponymous belly fat that so often feels like a permanent fixture once you’re over 40? The good news is you can – so long as you know what to pick up at the supermarket.
What you eat can make a big difference to your body’s fat burning potential.
THE BRIEF
Time to read: 6 minutes 30 seconds
Time to action: 3 minutes (per day)
Mantra: Eat to get slimmer
Main message: Some foods actually help you fight excess fat
Stat: If you pick the right foods, as much as 95% of it can be digested and absorbed to give your body the energy it needs
Contrary to the popular saying, you are not what you eat. You are, however, what you absorb.
To help you ensure your stomach is operating at maximum efficiency, we’ve created a list of “absorbibles” – foods that enhance your digestion, improve your health, and boost your fat-burning abilities. By eating these, you will feel lighter, leaner, stronger, and – we’re saying it – they can rebuild you.
As always, we asked 10 specialists (in this case, dietitians) to each give us 10 foods they recommend we add to our diets to improve absorption of nutrients. We then removed the heard-it-all-befores to create 30 of the best options, depending on how adventurous you’re feeling.
Eat at least a single serving of one of them every day to help you get leaner sooner. It’s a 5-minute investment that’ll impact your belly fat more than any 300-second action we can think of.
Eat to get slimmer – what’s not to love?
10 STANDARD SUPERMARKET FOODS
We've checked that you can get this lot everywhere, so you have no excuses.
Pickles
Fermented foods are natural sources of probiotics that aid intestinal bacteria in doing their job correctly.
Apple Cider Vinegar
Stimulates the production of hydrochloric acid in your stomach, which works to break down food. Mix a teaspoon with 200ml of water or add it to marinades, salad dressings or sauces for a tasty way to settle your stomach.
Chia seeds
Filled with fibre, but if you prefer, you can substitute for bran, oats, or ground flaxseeds. Soak all of the above in water overnight for maximum potency.
Herbs and spices
Flavours in fennel, clove, coriander, peppermint, paprika, garlic, and mustard increase salivation, improving digestion. Ginger is so potent that it reduces inflammation in the colon.
Dose: 2 tsp of any of these spices daily.
It is high in vitamin C, which aids in iron absorption and other minerals. They also contain carotenoids, which are absorbed when consumed with dietary fats.
A good source of healthy monounsaturated fats aids in absorbing fat-soluble vitamins such as A, D, E, and K.
Jerusalem artichoke
Also known as sunchokes, this root vegetable is high in fibre and contains a prebiotic called inulin, which supports gut health.
Legumes
A Michael Mosley favourite, and as we all know, he knows his stuff. Lentils, chickpeas and beans are rich in fibre, protein, and minerals like iron and zinc. Soaking or sprouting legumes before cooking can help enhance their nutrient availability and digestibility.
Turmeric
It contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties.
Sardines
They are packed with omega-3 fatty acids, calcium, vitamin D, and protein. A sustainable seafood option which offers benefits for heart health and brain function.
10 FOODS FROM A SUPER SUPERMARKET
Shopping here, eh? Well, look at you, haven’t you done well for yourself?
Miso
A traditional Japanese seasoning made from fermented soybeans, rice, or barley. It’s a good source of probiotics and provides beneficial enzymes that aid digestion. Miso also adds amazing umami flavour to dishes.
Hemp seeds
Small, nutty-tasting seeds that are rich in omega-3 and omega-6 fatty acids, as well as protein and fibre. Sprinkle on salads, add to smoothies, or bake them.
Cacao nibs
These are rich sources of antioxidants, fibre, and minerals like magnesium and iron.
Spirulina
A type of blue-green algae packed with nutrients and rich in protein, vitamins, minerals, and antioxidants. It's often available as a powder or supplement and can be added to smoothies or used as a food colouring.
Seaweed
Nori, kelp, and dulse are all highly nutritious and a great source of iodine, essential for proper thyroid function. Seaweed is also rich in minerals like calcium, iron, and magnesium.
Jackfruit
A large tropical fruit which has gained popularity as a meat substitute. A good source of fibre and contains vitamins, minerals, and antioxidants. It is often used in vegan dishes as a plant-based alternative to pulled pork or shredded chicken.
Edamame
Edamame are young soybeans that are harvested before they fully mature. They are a good source of plant-based protein, fibre, and various nutrients such as folate and vitamin K.
Tempeh
A fermented soy product, which is a popular plant-based protein source. It is rich in probiotics, fibre, and essential amino acids. Tempeh can also be used as a meat substitute in various dishes.
Kefir
This fermented dairy product is rich in probiotics, calcium, and protein. It supports gut health and has potential immune-boosting properties.
Quinoa
This whole grain is high in protein and fibre, making it a filling and nutritious option. Its complex carbohydrates can also help regulate blood sugar levels.
10 FOODS FROM A SPECIALIST SHOP
Admit it, you're just showing off now.
Bee pollen
A mixture of flower pollen, nectar, enzymes, honey, and bee secretions. It is nutrient-dense and contains protein, vitamins, minerals, and antioxidants.
Natto
A traditional Japanese food made from fermented soybeans. It is a rich source of vitamin K2, which plays a role in bone health and may have cardiovascular benefits.
Camu camu
A small berry native to the Amazon rainforest. It is one of the highest natural sources of vitamin C and also contains antioxidants and anti-inflammatory compounds.
Purslane
A leafy green vegetable that is high in omega-3 fatty acids, antioxidants, and minerals such as magnesium and potassium. It can be eaten raw in salads or cooked as a vegetable.
Maca root
This plant is native to the Andes Mountains and is commonly consumed in powdered form. It is known for its adaptogenic properties and is believed to help improve energy levels, hormonal balance, and mood… you stroppy git.
Tiger nuts
Small root vegetables rich in fibre, healthy fats, and minerals such as iron and potassium. They taste slightly sweet and can be enjoyed as a snack or used in various recipes.
Cricket powder
Made from ground crickets, this is gaining popularity as a sustainable protein source. It is high in protein, vitamins, minerals, and healthy fats, and can be used in baking or added to smoothies for a nutrient boost.
Amaranth
This gluten-free pseudo-grain is rich in protein, fibre, and minerals such as iron and magnesium. It can be cooked and used as a grain substitute in various dishes.
Nutritional yeast
This is a deactivated yeast that has a cheesy flavour. It is a popular choice for vegans and vegetarians as it is a great source of vitamin B12, protein, and fibre.
Tempeh
A fermented soy product popularly used as a plant-based protein source. It’s rich in probiotics, fibre, and essential amino acids and can be used as a meat substitute in various dishes.
DR DOG
A cognitive psychologist specialising in those most 21st Century of issues: anxiety and depression. Dog is especially good at delivering actionable answers, removing the rhetoric and hyperbole, and focusing simply and directly on practical information that can be used to help mental health on a daily basis.
