Gut health has become an ever-increasing area of interest over the last decade. And for good reason! Studies continue to show that the gut microbiome influences inflammation mental health cardiovascular function immunity glycemic control
Unfortunately, stress levels, lack of sleep, and certain foods can negatively impact the gut microbiome, and lead to adverse health outcomes that may also affect the number on the scale. But before we discuss the gut microbiome’s role in weight management, let’s start off by defining what it is and how it impacts overall health.
The gut microbiome refers to all the microbes in your intestines, and consists of 40 trillion bacterial cells and 1,000 different species of bacteria [ 1 2
The majority of these microbes are symbiotic (where both your body and microbiota benefit), but some are pathogenic (disease-promoting). While your body needs both to coexist and keep you healthy, a disturbance in this balance–otherwise known as dysbiosis–can make you more susceptible to chronic disease, inflammation, and even weight gain.
To help maintain a healthy gut balance, studies suggest that taking probiotics (either through food or supplements) can be beneficial, as these living microorganisms may restore the composition of the gut microbiome and prevent gut inflammation [ 30
Notable research shows that diet and lifestyle choices both play a role in microbial function, so here’s how a balanced gut microbiome can positively affect your health [ 3
Some gut microbes (like those in the Lactobacillus and Bifidobacterium genera) have been shown to improve HDL (“good”) cholesterol triglycerides 4 5 6
Gut microbiota help regulate immune homeostasis by communicating with immune cells, maintaining intestinal barrier integrity, preventing the growth of pathogenic organisms, and generating anti-inflammatory short chain fatty acids [ 7
Studies have shown that certain species of bacteria in the gut help produce some neurotransmitters (such as serotonin) which influence brain functions such as mood [ 8 9 10
Certain bacteria (such as Bifidobacteria and Lactobacilli) have been shown to improve gut health, reduce bloating and ease abdominal pain, and alleviate diarrhea [ 13 14 13 14
Research shows that inflammatory conditions (such as Crohn's disease, ulcerative colitis, multiple sclerosis, and rheumatoid arthritis) are influenced by microbial alterations in the gut and some strains of probiotics may improve symptoms [ 15 16
A gathering body of research shows that obesity and gut microbiome are closely related, so here are some ways that dysbiosis can impact the number on the scale [ 17 18 19
Studies have found that the gut microbiota in obese people is less diverse than that of lean people, which can reduce metabolic energy consumption and lead to sub-optimal glycemic control [ 19 20 11 12 21 22
Studies show that the gut microbiota impacts leptin and ghrelin, two hormones that regulate hunger [ 23 24 25
Studies continue to show that dysbiosis can contribute to weight gain, so here are some ways to manipulate the gut microbiota to facilitate weight loss [ 26 27
Artificial sweeteners and refined sugars can increase glucose levels and prompt the growth of unhealthy gut bacteria, which may lead to dysbiosis.
Some evidence has shown that artificial sweeteners–like aspartame–increase blood sugar by stimulating the growth of unhealthy bacteria (such as Enterobacteriaceae)in the gut microbiome [ 28 29
Added sugar intake also provides empty, non-satiating calories and disrupts leptin production, which can increase your desire for food and lead to weight gain [ 31
Probiotics are live microorganisms found in certain foods or supplements that confer a health benefit. Several strains of probiotics in the Lactobacillus and Bifidobacterium family have been shown to reduce weight and belly fat [ 33 32
Whether it’s vegetarian, vegan, or flexitarian, plant-based diets have been associated with numerous health benefits, some of which include weight loss and sustainable weight management [ 34
According to one study, those who ate a vegan diet for 16 weeks saw a noticeable decrease in weight as well as an increase in the gut microbiome and overall health compared to those who didn’t go vegan [ 35
In addition to weight loss, studies show that those who eat plant-based diets have increased levels of Bifidobacterium and Lactobacillus, both of which offer anti-inflammatory benefits and cardiovascular protection [ 35
Whether you’re looking to improve your overall health or manage your weight, here are some science-based gut-friendly foods to include in your daily diet.
Eat a diverse range of foods. Studies have found that eating a more diverse range of foods (such as plants, whole grains, and healthy fats) throughout the day can promote the growth of healthy microbes and create a healthy gastrointestinal microbiome [ 36
Focus on fiber. High fiber foods (such as beans, berries, avocados, artichokes, oats, chia seeds, popcorn, and legumes) can promote the growth of Bifidobacteria, a probiotic that has been shown to improve digestive health, break down food, absorb nutrients, and fight off disease-causing organisms[ 37
Enjoy more fermented foods. Fermented foods (like yogurt, kimchi, sauerkraut, miso, kombucha, and kefir) contain healthy bacteria that can help reduce the amount of disease-causing species in the gut [ 38
Dive into prebiotics. Prebiotics are food for good gut bacteria, inducing changes in the composition and/or activity of the microbiome [ 39
Gut health has a large impact on overall health, as it’s intimately related to mental health, cardiovascular function, immunity, glycemic control, appetite regulation, and digestive health. Disturbing the balance of the gut microbiome–otherwise known as dysbiosis–can make you more susceptible to disease and even weight gain.
Multiple studies show that by manipulating the gut microbiota through probiotics, fermented foods, and a diverse diet, you can reduce inflammation, improve glycemic control, facilitate weight loss, or even prevent obesity [ 26 27
Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care.
The gut microbiome refers to all the microbes in your intestines, and consists of 40 trillion bacterial cells and 1,000 different species of bacteria [ 1 2
A disturbance in the gut microbiome is referred to as dysbiosis, and can make you more susceptible to chronic disease, inflammation, and even weight gain.
A balanced gut microbiome contributes to heart and brain health, reduced inflammation, and a better immune system.
Dysbiosis can wreak havoc on your body and contribute to sub-optimal glycemic control and abnormal appetite levels, both of which can impact weight.
You can improve gut health and facilitate weight loss by limiting artificial sweeteners and refined sugars, taking a probiotic supplement, and eating more plant-based foods.
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