Gut Bacteria And Losing Weight

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I just can't lose weight. A friend says that my problem might be due to the types of bacteria that live in my gut. That sounds crazy to me, but is it true, and can I do something about it?

A. Ten years ago, I also would have thought your friend was crazy. Today, I'd say she could well be right. Here's why. We've known for a century that bacteria live in our intestines, but we've assumed that they did little to affect our . We thought that they were just mooching off of us — taking advantage of the warmth and nutrients in our gut.

How Your Gut Bacteria Influence Your Weight

In the past decade, however, remarkable breakthroughs have allowed scientists to count and characterize the genes in our gut bacteria. The results have been astonishing. Our gut bacteria have 250 to 800 times more genes than we have human genes. Even more remarkable, these bacterial genes make substances that get into the human bloodstream, affecting our body chemistry. That means it is entirely plausible that the bacteria in our gut could be affecting our .

How could they affect our weight? When we eat food, our gut breaks it down into small pieces. Only the smallest pieces get absorbed into our blood. The rest is eliminated as waste material. In other words, not all of the calories in the food we eat get into our body and increase our weight. The gut bacteria help break down food. Some bacteria are better able to chop food into those smallest pieces that get digested, add calories to our body and thereby tend to increase our weight. Theoretically, if our guts have more of those kinds of bacteria, it should be harder to lose weight.

But is there evidence that it really is true? Several studies in animals, and some in humans, say that it is. For example, scientists transferred bacteria from the guts of two strains of mice — one that naturally becomes obese and one that naturally stays lean — into a third lean strain raised from birth to have no gut bacteria. Gut bacteria transferred from the naturally obese mice made the germ-free mice become fat, but gut bacteria transferred from the naturally lean mice kept them lean.

Weight Loss & The Human Microbiome

Then scientists took bacteria from the guts of human identical twins, one of whom was obese and one of whom was lean, and transferred those bacteria into the guts of lean, germ-free mice. Bacteria from the obese twin made the mice become fat, but bacteria from the lean twin did not.

We are just beginning to understand the role of gut bacteria in obesity, and the science hasn't led yet to treatments that will make it easier to lose weight. However, I believe that day is coming.

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Can Gut Bacteria Cause Weight Gain

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Microbiome: 'good' Gut Bacteria Really Could Help You Lose Weight

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Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss...from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.Have you ever pledged to lose weight in January? Many of us have. In fact, surveys show that it’s one of the most common resolutions—with a third of people vowing the drop the pounds once the festive season is over.

Not Losing Weight? Maybe Blame Your Gut Bacteria

With this desire comes an opportunistic bevy of fad diets, ‘detox’ drinks and other spurious weight-loss methods. We’re taught to believe that the next quick fix is just around the corner.

An individual’s diet, lifestyle and unique metabolic needs all impact their ability to lose or gain weight. Emerging research demonstrates that the health of our gut plays an integral role in weight loss, suggesting that changes in our gut bacteria may be linked to the development of obesity too.  

In other words, there’s more to weight loss than just diet and exercise. Reaching and maintaining an optimum weight involves a complex interplay between the gut microbiome, food choices and an individual’s response.

Steps To Rebuild Gut Flora Metabolism

1. Our microbes are involved in how we process our food, including how we absorb and utilise nutrients. Having the right gut bacteria ensures these processes are functioning optimally.   2. Gut bacteria are vital in determining how our gut absorbs and stores calories. Research has indicated that obese individuals have similar microbiome profiles that are more efficient at extracting and storing energy from the diets. 3. Our gut bacteria are involved in activating certain brain-sensing pathways that regulate appetite and dictate when we’re full. They even play a role in influencing insulin sensitivity. 4. Gut microbes are linked to inflammation, and inflammation promotes fat storage. Fat cells can then trigger inflammatory mediators called cytokines that attack healthy organs, tissues and nerves. This leads to a host of inflammatory processes that promote fat accumulation. So, if you’re trying to lose weight, it’s worth paying attention to your gut health too. Here’s where to start:

Healthy fats have anti-inflammatory properties. Good choices include salmon, avocado, nuts and seeds. These are are all high in essential fatty acids, which help to support gut integrity and promote weight loss.

These tend to be referred to as ‘bad fats’. They’re found in processed foods, such as biscuits, cakes and fried foods. This form of fat isn’t natural (in fact, it’s derived from industrial processes). When it’s eaten, it can inflict havoc on the balance of our gut bacteria.

Get Cultured: Probiotics For Health & Weight Loss

Developing a long-term approach to health and wellbeing is the best way to ensure you meet your weight-loss goals. Add more whole foods into your diet, find an exercise buddy and learn to incorporate simple healthy swaps for your favourite treats. Try spiralised vegetables instead of pasta, and opt for homemade cacao balls instead of sugar-laden chocolate bars.

Unfortunately, there’s no magic bullet when it comes to weight loss. Short-term fixes, fad diets and juice cleanses will often leave you deprived of key nutrients and feeling fatigued.

The bacteria in our gut flourish on a diverse range of plant-based foods. Aim to include lots of colour and variety when it comes to leafy and cruciferous vegetables. This supports healthy microbial composition, supporting weight loss as a result.

Ways To Get Your Gut Bacteria On Your Side For Weight Loss

Artificial sweeteners or low-calorie foods are often marketed as being a good alternative for dieters. Unfortunately, these foods are highly processed and contain many questionable additives. Whilst the research isn’t conclusive, these highly processed foods are thought to actually cause more side effects, including weight gain.

Reviewing your microbiome test results with a Registered Nutritional Therapist or Functional Medicine Practitioner is the best way to ensure you are meeting both your nutritional and weight-loss goals. Supplements may also be necessary, but bear in the mind that not all supplements are created equal. Your practitioner will be able to prescribe a high-quality supplement plan that is suitable for your needs.

Enjoying your favourite food or having a piece of cake to celebrate a friend’s birthday is completely OK when it comes to weight loss.   In fact, research shows that those who indulge every now and then actually lose more weight as they are more inclined to maintain their healthy eating plan over a long-term period.

How To Heal Your Gut After Weight Loss

Fibre is important for weight loss as it makes you feel fuller for longer. Aim to eat at least 30g of fibre daily.

This can come from vegetables, fruits, wholegrains, beans and legumes. In the gut, fibre draws in water to form a soft bulky stool (poo), which promotes healthy bowel function.

Refined sugar fills the body with empty calories, spikes our blood sugar and promotes insulin resistance. This causes us to crave and eat more of those sugar-laden carbohydrates. If you have a sweet tooth, try to choose naturally sweet foods such as whole fruit. Berries are

Gut Health And Weight Loss: Do Gut Bacteria Play A Role?