Does gut health really make a difference for weight loss?

Gut health—we hear all about it.

But did you know your gut health can affect your weight loss?

Scientists estimate that you’re carrying around 38 trillion bacteria, which is 800 billion more bacterial cells than you have human cells. It’s so much bacteria, in fact, that it weighs about .44 pounds in the average male. But that’s not the only way your microbiome—a fancy word for the bacteria living inside you—affects your weight. You’ve probably heard that having “good” bacteria can help you stay regular, but the bugs in your body can affect your health—and your weight—in other ways, too.

🦠Gut bacteria affects how well your diet works.

You may have heard that the more fiber you eat, the leaner you’ll be: In fact, one study published in Science Daily found that for every 10 grams of fiber you eat each day, your belly fat could be reduced by four percent.

Here’s the funny thing: Your body can’t digest most of the fiber you eat. But, according to the review Cell, bacteria can—and the type of bacteria that feed on fiber could be the reason this nutrient helps you lose weight. One of these fiber-feeding bacteria is called Prevotella. In a study published in the International Journal of Obesity, dieters with more of this bug in their biome lost five more pounds when dieting than participants with less of this bacteria swimming in their systems. And Prevotella is found in higher concentrations in people who eat high-fiber diets.

🦠Gut bacteria can make you feel full—or hungry.

When we think about controlling hunger, we often talk about the signals our gut sends to our brain—your stomach tells your mind that you’re hungry, and you get peckish. But, some scientists say that the relationship can also be thought of as being between your gut bacteria and your brain.

If your gut bacteria have more of their kind of food to eat, it could mean you’re less hungry. When scientists in a study gave study participants a supplementation of prebiotics—nutrients like fiber that bacteria feed on—their guts produced more of a hormone called peptide YY, which is associated with feelings of fullness. Those participants giving their gut biome something to eat wanted less to eat—they had less hunger than those who didn’t consume the prebiotics.

🦠Okay, so what does all of that really mean for me?

🦠Take supplements focused on gut health. You need probiotics AND prebiotics—these are foods, nutrients, and supplements that “good” gut bacteria like to eat, providing fuel for the bacteria so they can bloom in your belly. And, they can help make things better: Studies have found that prebiotic supplementation has helped reduce diabetes, improves feelings of fullness and improved glucose response after meals.

🦠Metabolism and energy extraction: The gut microbiota help break down and ferment dietary fibers and other complex carbohydrates that are otherwise indigestible by the human body. This fermentation process produces short-chain fatty acids (SCFAs) and other metabolites, which can influence how the body stores and uses energy. A balanced gut microbiota can promote a more efficient metabolism, potentially aiding in weight management.

🦠Appetite regulation: Gut bacteria can influence hormones that regulate hunger and satiety, such as ghrelin and leptin. An imbalance in gut microbiota composition may lead to dysregulation of these hormones, potentially causing overeating and weight gain.

🦠Inflammation: An unhealthy gut can contribute to chronic low-grade inflammation, which is associated with obesity. Inflammation can interfere with insulin sensitivity and disrupt the body's ability to regulate blood sugar, making it harder to lose weight.

🦠Nutrient absorption: The gut microbiota play a role in the absorption of certain nutrients, including vitamins and minerals. An imbalanced gut microbiota can potentially lead to nutrient deficiencies, which may impact overall health and metabolism.

🦠Fat storage: Some studies suggest that specific gut bacteria can affect how dietary fats are absorbed and stored in the body. An altered gut microbiota composition may lead to increased fat storage, making it more challenging to lose weight.

🦠Gut-brain axis: There is a bidirectional communication between the gut and the brain known as the gut-brain axis. The gut microbiota can influence brain function and behavior, including food cravings and mood, which can impact eating habits and weight management.

To promote a healthy gut and support weight loss, consider incorporating a balanced diet rich in fiber, fruits, vegetables, and fermented foods, which can help nurture a diverse and beneficial gut microbiota. Additionally, get on the BEST probiotics and prebiotics (substances that promote the growth of beneficial gut bacteria) to really make a huge difference in gut health and everything else!

🍏 Elise

Integrative Health Practitioner, level 2

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None of the statements on my blog, in my programs, or within my emails are intended to be medical advice. All of my content is based on my own experience and advice from my own doctor, and through my personal research. Always consult your Dr. if you have concerns or a medical need.