That spare tire around your middle isn’t just unsightly, it is also dangerous to your health.

Carrying extra weight around your midriff is a sign that you’re harboring an excess of hidden belly fat called visceral adipose tissue (VAT), which can spark a variety of health woes.

“Visceral adipose tissue predisposes people to metabolic syndrome, diabetes, high blood pressure and heart disease,” notes registered dietician and functional nutritionist Paula Mendelsohn.

She adds that it takes a “concerted effort” to lose VAT, including regular exercise, good sleep habits, stress management and diet. Eating less processed foods and simple carbohydrates — and more whole grains, fruits, and vegetables — is a good start.

Some foods also contain visceral fat-busting compounds. Here are 10 that Mendelsohn and other experts say you may want to add to your diet:

Coconut oil: This oil got a bad reputation because it’s high in saturated fat. But Boca Raton-based Mendelsohn explains: “Because it’s a medium-chain saturated fat, as opposed to long-chain, it’s very easy for the body to process. Coconut oil is the only fat known to cause weight loss and reduce waist circumference.”

Grapefruit: A 2011 study found that participants who ate half a grapefruit before their three daily meals lost more dangerous visceral fat than those who did not. Researchers believe that the potent flavonoid naringenin is a key factor. “Naringenin helps cells metabolize whatever they are processing,” says Mendelsohn.

Hot peppers: Cayenne and other chili peppers contain capsaicin, which cranks up the body’s heat production, a process called thermogenesis. One study showed that it increased metabolism by about 25 percent, which translates into burning more carbohydrates and fats. Other studies show that capsaicin also reduces appetite, so you’re likely to eat less when adding hot peppers to your meal.

Green tea: This superfood contains a flavonoid called epigallocatechin gallate (EGCG), which also ramps up metabolism. “That compound not only supports weight loss by enhanced metabolism, but it’s heart protective, brain protective and anti-cancer,” notes Mendelsohn.

Oatmeal: Studies show that beta glucan, a fiber found in oatmeal, helps fight metabolic syndrome, in part by feeding the “good” bacteria, or probiotics, in your gut. Researchers say that some probiotics appear to inhibit the absorption of fat, so it goes into the toilet rather than sticking around your innards. Rolled or steel-cut oats are best.

Avocado: Guacamole anyone? Avocado is great for your gut. Its monounsaturated fats help to prevent fat storage and curb appetite. It’s also high in oleic acid, which studies have shown improve blood sugar levels. Researchers at Penn State University found that oleic acid reduces belly fat.

White beans: “There’s a starch in white beans that helps slow down how the body processes starches and sugars,” says Mendelsohn. “It basically creates resistant starch.” Resistant starch feeds probiotics, and in one study, researchers found that replacing a mere 5 percent of a person’s daily carbohydrate intake with a resistant starch increased post-meal fat burn by 30 percent.

Milk: Not just any milk will do. You need to get it from pasture-raised cows that eat grass. Their milk is high in conjugated linoleic acid (CLA), which “has been documented to reduce visceral adipose tissue,” says Mendelsohn. “You can also get it in supplement form.”

Dark leafy greens: Greens like kale, arugula and watercress not only fill you up without filling you out, they also contain sulforaphane. In a lab, this compound broke down fat cells, which researchers equate to fat-burning in people. Mendelsohn notes that greens are also rich in magnesium, and a deficiency in that essential mineral, which is common in the U.S., can lead to metabolic syndrome.

Yogurt: There are two families of probiotics that are known to cause weight loss, and you can find both in yogurt. Mendelsohn suggests getting yogurt that is organic, unflavored and contains live cultures. “Something like plain, low-fat Greek yogurt would be good,” she says. For a fat-burning breakfast, she recommends cooking rolled or steel-cut oats in water with chopped walnuts or flaxseed, adding organic coconut oil, Greek yogurt, a handful of berries, and snow the whole thing with cinnamon.