How to get your gut bacteria on your side to lose weight

We all have billions of bacteria that live in our guts.

They are collectively as the microbiome.

The microbiome can impact our weight.

Who knew that these invisible bugs in our gut can influence how much calories we extract from our food?

The reason is that certain bacteria are more efficient at breaking down foods in our guts which lead to more efficient absorption in our intestines.

So for example, two people could eat the exact same diet with the similar activity levels and one person may gain weight and the other person may not.

How does the microbiome impact weight loss?

The bacterial composition of your gut

Certain ratios of bacteria can lead to greater calorie extraction from food.

For example studies have shown that a higher Firmicutes-to-Bacteroidetes ratio is associated with more calorie extraction.

If you absorb more calories from what you eat, you are more likely to gain weight!

 Inflammation and Insulin Sensitivity

Microbiomes which are more diverse have less inflammation and insulin resistance which will lead to less weight gain.

Bacteria created metabolites

When your bacteria participate in the fermentation of fibre in your colon, they create short chain fatty acids (SCFA) and Peptide YY.

SCFAs act to decrease circulating levels of ghrelin. Ghrelin is the “hunger hormone” which leads to hunger attacks and cravings. If you decrease the level of ghrelin you will be less hungry and feel full longer.

In addition, SCFAs act on your colon to release Peptide YY. Peptide YY leads to slower emptying of your stomach which makes you feel full longer leading to less hunger and eating!

Metabolic Efficiency

Your microbiome determines how efficient you are in extracting energy (calories) from food. Lean individual microbiomes are less efficient then obese individuals in extracting calories from food.

Tips to Improve Gut Health

– Increase fibre rich foods into your diet such as legumes, fruits and vegetables. This will lead to increased SCFAs production and the benefits discussed earlier.

– Cut back on eating processed foods which can disrupt the composition of your gut microbiome leading to more inflammation

– Increase fermented foods in your diet like yogurt, miso, sourdough bread for example

– Consider taking probiotics and increase prebiotic consumption (i.e. banana’s, chick pea’s, lentils)

– Improve your sleep quality which will lead to increased gut health.

Losing weight requires focussing on what you eat, exercise and the correct mindset to succeed.

However, a healthy gut plays an important role.

Simple but effective steps can be taken to help you have a healthy microbiome which will aid you on your weight loss journey.

“The composition of the gut microbiome plays a fundamental role in determining how our bodies process food, store fat, and regulate hunger.”
— Dr. Eran Elinav