The Connection Between Gut Microbiome and Weight Loss

As of 2022, one in eight people in the world is obese. This is about 16% of the total world population. With an increase in consumption of fast food and an unhealthy lifestyle, more and more people are now having weight issues. The weight that gets accumulated over time gets hard to shed. Moreover, as you age, your metabolism slows down, which makes losing weight almost impossible. There are several diets and exercises that you might see online and offline that promise weight reduction in just a few weeks. However, the reality is that your body weight will not reduce until and unless you fix your gut issues. It might sound uncommon, but yes, gut microbiome and a person's weight are connected. 

This article will explain how gut microbiome and weight loss are interlinked. We will also share some practical ways to help you improve your gut health for efficient weight management.

What is Gut Microbiome?

Our intestines are home to trillions of microbes - bacteria, viruses, protozoa, fungi, and archaea. While each organism has distinct roles, the largest set of organisms constituting our microbiome is bacteria. A man weighing 70kg has  around 38 trillion bacterial cells and only 30 trillion human cells. Most bacterial cells reside in the large intestine, with the highest concentration found in the colon.

The gut microbiome is integral to metabolism, digestion, immune function, and overall health. A person's weight is directly linked to the gut bacteria in the intestine. The imbalance in the bacteria can influence weight.

The gut microbiome has both good bacteria and harmful bacteria. A healthy balance between the two promotes good digestion and metabolism, which keeps the weight in check. However, factors like stress, unhealthy lifestyles, and unhealthy food choices can disrupt this balance between good and bad bacteria. An imbalance in the gut microbiome can contribute to weight gain as bad gut bacteria and weight gain are interlinked.

It is, hence, essential to maintain a balance for healthy weight management.

How does Gut Microbiome Impact Weight?

Essentially, the gut bacteria is responsible for breaking down the food that we consume, especially complex carbohydrates that the human body cannot digest on its own. This process releases nutrients that get absorbed into the bloodstream. The remaining undigested material, along with bacteria byproducts, forms waste that gets out of the body through excretion. 

Research indicates that imbalances in the gut microbiome, characterised by reduced diversity and specific bacterial compositions, are associated with an increased risk of obesity. Conversely, people with diverse and balanced gut microbiomes are known to have proper digestion and, thereby, have appropriate weight. Also, a study on twins shows that gut bacteria and weight loss are interrelated.

Certain types of gut bacteria increase inflammation and cause an imbalance of hormones like ghrelin, leptin, and peptide YY (PYY). It also slows down metabolism. This, in turn, causes weight gain. Thus, a balanced gut microbiome and weight loss are interdependent. 

As per another study, gut bacteria from an obese person and gut bacteria from a lean person were injected into two different mice. The mice injected with the gut bacteria from an obese person gained weight, while the one injected with the bacteria from a lean person did not gain weight.

How is Gut Bacteria Connected to Weight Loss?

Yes, your gut has both good bacteria and bad bacteria. It is essential to maintain a balanced microbiome to avoid weight gain. Imbalances can lead to conditions like diarrhoea, bloating, and even SIBO (Small Intestine Bacterial Overgrowth), which also impact metabolic processes.

Increases Metabolism

Metabolism is a bodily function when food is converted into energy. When the metabolism is high, food is converted into energy at a faster rate, which leads to less fat accumulation and vice versa. Gut bacteria also help in the production of short-chain fatty acids, which can increase metabolism. These fatty acids, such as butyrate, propionate, and acetate, also reduce insulin resistance and inflammation, which can help in fat burning. Thus, increased metabolism results in weight loss. 

Impacting Fat Accumulation 

Bacteria, such as Firmicutes, may cause more fat accumulation. However, it is important to know that gut microbiome diversity, rather than the amount of a bacterial strain, plays a more significant role in weight management. 

Curbs the Cravings

Cravings, particularly for sugary and unhealthy foods, are the result of an imbalance of ghrelin (hunger hormone) and leptin (satiety hormone), both regulated by gut bacteria. Regulating these hormones, often by promoting a healthy gut microbiome, can help curb cravings and support weight management. Improve Digestion

A well-balanced gut microbiome can help break down dietary fibres, producing beneficial compounds that improve overall gut health. The process enhances digestion and increases the absorption of vitamins and minerals in the bloodstream, which helps in better metabolism. 

Food that Can Improve Gut Health for Weight Loss

The hormonal balance of the gut microbiome and weight loss can be maintained via healthy food choices.

Vegetables and Fruits: They are known to be rich in fibre that aids digestion, which can improve gut health, leading to better weight management.

Whole Grains: Whole grains like oats, brown rice, and quinoa can improve digestion because of the high fibre content. These lead to better gut health.

Nuts and Seeds: Nuts and seeds contain healthy fats and fibre that  aid the increase of good gut bacteria, thereby helping maintain body weight.

Fermented Foods: Fermented foods like yoghurt, kimchi, kefir, kombucha, tempeh, and sauerkraut can prove helpful in improving the gut microbiome, leading to healthy weight management. However, moderation is key, even with healthy foods.

Additional Factors for Better Gut Health

Apart from the food that you eat, there are several other factors that impact your gut health, which can impact your weight. Below are some activities or things that can help in promoting gut health:

Exercise: Exercise or maintaining an active lifestyle is highly essential in promoting the metabolism, which will maintain the overall gut health, leading to better health and weight management.

Get Better Sleep: It is essential to have a sound sleep of about 7 to 9 hours each night to maintain the gut microbiome. A balanced gut microbiome will reduce cravings for sugary foods or unhealthy junk food, which will aid in weight loss.

Avoid Using Antibiotics: Antibiotics can disrupt the hormones as well as the gut microbiome. It can lead to inflammation and slower metabolism, which will result in weight gain.

Avoid Stress: Stress is also a factor that can negatively impact your gut health. It can often promote consumption of junk and unhealthy food, which  slows down the metabolism and leads to weight gain. 

These lifestyle factors are interconnected, and taking a holistic approach that combines a healthy diet, regular exercise, adequate sleep, stress management, and judicious use of antibiotics is essential for optimal gut health and weight management. 

Conclusion

Gut microbiome and weight loss are interconnected. However, as you age, the gut microbiome can get disrupted because of different factors such as stress, lifestyle changes, lack of exercise, and bad food choices. The disruption can lead to slow metabolism and fat accumulation over time. Weight loss can become difficult if the gut microbiome is not balanced. It is not impossible to improve gut health. Improving your lifestyle by including exercises in your daily routine, having a good sleep cycle, and including fiber-rich foods can improve gut health and increase weight loss by increasing metabolism and reducing inflammation. However, the process will take time and patience. Remember, a better gut leads to a better life!

FAQs

Will gut bacteria impact weight?

Yes, gut bacteria imbalance will lead to weight gain as it increases inflammation, slows metabolism, and increases fat accumulation.

Does probiotics improve gut health?

Probiotics can help gut health by introducing beneficial bacteria. However, it's essential to choose the right strains for your specific needs. Popping many probiotics without knowing what you need may hurt rather than help. 

How does stress lead to increased weight?

Stress can lead to uncontrolled consumption of unhealthy food, which can disrupt the gut microbiome. It may result in inflammation, another contributing factor to weight gain.

How long will it take to improve the gut health?

It depends on a person's existing gut issues and the steps taken towards maintaining gut health. It can take from weeks to months to see significant changes.