🧬MTHFR Coach Rhiannon

Apr 6, 20223 min read

How are gut health and weight connected?

Obesity is a leading cause of many other conditions, including type-2 diabetes, hypertension, and heart diseases. We usually follow a special diet and exercise plan to lose some pounds. However, much research found that a healthy gut contributes to weight loss. In this guide, we will reveal this mystery.

Healthy Gut

The digestive system is responsible for breaking down the food into a simple form of nutrients that go to the bloodstream, and the leftover residues are excreted as a stool. The gastrointestinal system performs this process with the help of enzymes and gut bacteria.

Gut Bacteria

Trillions of bacteria live on your skin and inside your body. Most of them are present in the large intestine called the gut microbiota, microbiome or gut flora. Additionally, the gut microbiota consists of harmful and beneficial bacteria present in certain equilibrium.

Disruption of this equilibrium would negatively affect gut health leading to many conditions, such as the leaky gut. According to this study, the gut microbiome affects your immunity and metabolism.

If you have healthy gut bacteria, you will have a strong immune system, good metabolism and mental health. Furthermore, a healthy gut is characterized by a wide variety of bacteria, while having fewer gut bacteria contributes to diseases.

Gut microbiota and weight loss

The gut microbiota influences weight as they affect your metabolism, digestion, and hormones that make you feel hungry or full. The gut bacteria can digest several foods you consume, such as fibers.

According to this study, people with high gut microbiome diversity who consume a high-fiber diet have high energy metabolism. Also, they are less likely to experience weight regain.

Moreover, there are two types of gut bacteria present in specific ratios that control weight gain and loss; Prevotella digests fiber and carbohydrates and Bacteroidetes that are dominant in people who consume a high-fat diet and animal proteins. The more Prevotella you have, the more weight you will lose.

Additionally, a study published in Nature stated that the gut microbiome could digest flavonoids antioxidants which may help prevent weight regain. Also, these bacteria regulate fat storage and energy expenditure.

Gut bacteria and appetite

Many hormones affect your hunger and satiety, including leptin, ghrelin, and peptide YY (PYY). Several studies showed that the gut microbiome influences the production of those hormones.

Additionally, when you consume dietary fiber, the gut microbiota ferments fibers to produce short-chain fatty acids, including propionate. According to this study, people who ingested the short-chain fatty acid propionate experienced more release of peptide YY (PYY) and glucagon-like peptide-1 (GLP-1). Moreover, they had reduced energy intake and intra-abdominal adipose tissue distribution which might help weight loss.

Prebiotics are one of the methods that promote gut bacteria. A study published in OXFORD ACADEMIC introduced prebiotic supplementation to ten healthy adults. They found an increase in peptide YY (PYY) and glucagon-like peptide-1 (GLP-1) that induced satiety.

Gut bacteria and inflammation

Consuming a high-fat and sugar diet induces systemic inflammations related to obesity and insulin resistance. Furthermore, the high-fat diet initiates the harmful gut bacteria to produce lipopolysaccharide (LPS). According to this research, LPS can influence inflammation and obesity.

While consuming prebiotics and healthy foods enhances some beneficial gut bacteria species, including Akkermansia muciniphila, that promotes the intestinal barrier and reduces inflammation.

How to improve gut health?

Here are some healthy tips for you on how to maintain a healthy gut

Eat a high-fiber and whole-grain diet.
Limit consumption of high-processed foods as they contain high sugar and fat.
Reduce alcohol consumption.
Consume foods containing prebiotics and probiotics, including dandelion greens, garlic, Jerusalem artichoke, onions, leeks, and asparagus.
Have some fermented foods, such as Kefir, Sauerkraut, Kombucha, and Tempeh.
Quit smoking.

Healthy one-day meal plan

Breakfast:

Plain non-dairy yogurt
Gluten Free oats

Sprinkle some oats on the yogurt, then serve.

Calories: 215 kcal

Snack:

One medium apple (182 g)

Calories: 94.6 kcal

Lunch:

Smoked salmon salad.

For the full recipe, please, check this link.

Calories: 177 kcal

Snack:

Carrot slices with tahini dip

Half cup of carrot slices (61 g)
One tablespoon tahini (15 g)

Eat carrot slices and use tahini as a dipping. This dish contains fibers and calcium.

Calories: 114 kcal

Dinner:

Creamy Garlic Skillet Chicken with Spinach.

For the full recipe, please, check this link.

Calories per serving (1 cutlet & about 1/4 cup sauce): 301 kcal

Total Calories: 901.5 kcal

Final thoughts

Gut health depends on the diversity of your gut bacteria. If you have a wide variety of microbiome, you are less likely to suffer from many diseases. Also, gut bacteria influence your appetite and weight. Follow healthy dietary patterns, including a high-fiber diet, and minimize sugary and fatty foods. Thus, enhancing the beneficial gut bacteria that will help you lose weight and prevent weight regain.

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References

How are gut health and weight connected?

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