The two tablespoons a day that help break belly fat and support people with autoimmune conditions

Abdominal visceral fat is a type of fat that accumulates deep inside the abdomen, surrounding vital organs such as the liver, pancreas, and intestines. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat is metabolically active and can significantly increase the risk of several chronic health conditions.

This type of fat releases substances that can promote insulin resistance, raising the likelihood of developing type 2 diabetes. It has also been linked to high blood pressure, coronary artery disease, and stroke because of its effects on lipid metabolism and chronic inflammation.

In addition, visceral fat can increase levels of LDL (“bad”) cholesterol and triglycerides, contributing to the buildup of plaque in the arteries. Research has also associated excess visceral fat with a higher risk of colorectal cancer, breast cancer, and several other types of cancer due to the persistent inflammation it causes. Some studies have even found that people with higher amounts of visceral fat may be up to three times more likely to develop dementia.

As if those risks were not enough, visceral fat may also contribute to nonalcoholic fatty liver disease (NAFLD), a condition that can progress to cirrhosis. It also acts like an endocrine organ, releasing hormones and inflammatory proteins that can disrupt the body’s hormonal balance.

A natural remedy

Given these health risks, reducing visceral fat is an important goal. Along with a healthy diet and regular exercise, some experts suggest certain natural remedies. One of them is recommended by Eric Berg, a chiropractor, nutrition author, and weight-loss educator with more than 13 million YouTube subscribers.

According to Berg, one of the most effective ways to help reduce what he describes as “liver fat that’s spilling over into your belly,” is apple cider vinegar, which is made by fermenting crushed apples with yeast and sugar. Apple cider vinegar contains some of the same beneficial compounds found in apple juice, including B vitamins and antioxidant polyphenols. It also provides minerals such as potassium, magnesium, calcium, and phosphorus.

To help reduce abdominal fat, Berg recommends mixing 2 tablespoons of apple cider vinegar into a glass of water and drinking it three times a day.

In addition to helping break down fat, it improves digestion and boosts metabolism, Berg says. “Apple cider vinegar has something called acetic acid that is really potent and powerful to not only break down fat but also to help insulin resistance.”

The link between insulin resistance and autoimmune health

According to Dimitris Tsoukalas, a physician specializing in metabolic disorders associated with autoimmune and chronic diseases, insulin does much more than regulate blood sugar.

“Beyond its role in maintaining stable blood sugar levels, insulin regulates fat burning, energy production, and inflammatory processes affecting the body’s overall function,” Tsoukalas explains.

He adds that insulin resistance is a key driver of fat accumulation in the liver and can negatively affect people with autoimmune diseases. It occurs when cells in the liver, adipose tissue, and muscles become less responsive to insulin, forcing the body to produce increasingly larger amounts of the hormone to achieve the same biological effect. This creates a self-perpetuating cycle that further worsens insulin resistance.

Although some research suggests apple cider vinegar may modestly improve insulin sensitivity and help control blood sugar in certain people, the evidence remains limited. It should not be considered a substitute for medical treatment, a balanced diet, regular physical activity, or guidance from a qualified healthcare professional.

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