How To Improve Gut Bacteria For Weight Loss?
Do you know how to improve gut bacteria for weight loss? If you like more than 73% of the population and struggle with being overweight or obese, you might want to look closer at the bug in your intestine. Trillions of bacteria, fungi, parasites, and this virus can be a hidden key for your weight loss trip.
Let’s check the gut bacteria’s role in your health, how they can influence your weight, and what kind of change you can make to improve your gut bacteria for weight loss.
Table of Contents
What are intestinal bacteria?
Your intestinal microbiome consists of trillions of microbes in your digestive tract. Our body has more intestinal bacteria genes than our human cells. The Gut Microbiome is “the second brain.” The intestinal microbiome of every person is unique, as a microbial fingerprint, and your genetics and environment are responsible for its generation.
Your microbiome begins to develop in infancy. This microbiome is influenced by your mother’s health, type of birth (vagina or cesarean), breastfeeding history, and many additional factors, including geography, diet, and medicine use.
We have all ecosystems of microscopic organisms in our bodies. But in reality, many of these organisms are very important for our health. They help with the immune system, digest food, produce hormones that help control appetite, and synthesize essential vitamins and nutrients, including short-chain fatty acids (SCFA).
How do intestinal bacteria affect weight?
Your intestinal bacteria can affect your weight but how to improve gut bacteria for weight loss. For example, your microbiome affects how food is digestion and absorption take place and how food fat helps your body.
Your microbiome can also impact hungry hormone production, such as ghrelin, which controls if you feel hungry or full. Unhealthy intestinal microbiomes can increase the marker of inflammatory, which can lead to the addition of weight and metabolic disease.
Can poor intestinal health cause obesity?
Yes, in part. poor gut flora is not an overall picture, but science indicates that poor intestinal health or “dysbiosis” can contribute to obesity. “Dysbiosis” refers to the balance of unhealthy intestinal microbes. It often shows a decrease in microbial diversity and a shift in the ratio between “healthy” and “unhealthy” microbes.
Although obesity is most often associated with several factors, we now know that intestinal flora is likely to be part of its cause. A landmark study in 2006 concluded that when scientists transferred feces in obese rats to germ-free mice, they became fat. However, they did not know when they transplanted the slim mouse bench into the same germ-free mice.
A further study in 2013 studied feces from human twins – one obese and one slim – and showed that the transplant bench of twin obesity into germ-free mice caused an increase in fat mass in mice, but this did not occur when the transplant bench from twins was slim.
How can I say if I have a healthy gut microbiome?
We know how to improve gut bacteria for weight loss and high levels of certain microbes, including Akkermanmansie and Bifidobacteria. However, which defines a healthy microbiome is still not completely understood. A particular microbe is beneficial or harmful depending on the complex environment, including which other microbes are present at the time.
You may need to talk with your health care provider about the best way for you to test the health of your intestinal microbiome. The good news is that even without trying your microbiome, you can take action to start improving your health.
How can I improve my gut bacteria?
Starting improving the health of your intestinal bacteria today, including making changes in your diet and your way of life. The following changes can help improve the health of your microbiome:
Increase the fiber in your diet. Aim for about 32 grams of fiber per day through high fiber foods such as fruits, vegetables, seeds, nuts, and legumes. Fiber helps nourish healthy intestinal bacteria and leads to the production of short-chain fatty acids (SCFAS), which are essential for health and weight control.
Exercise more often. Exercise improves microbiome health by increasing diversity and healthy intestinal bacteria. It is also commonly recommended for weight loss.
Examine your medications with your health care provider to see if they could affect your microbiome. Avoid unnecessary antibiotics and examine common drugs that can negatively affect your microbiome, such as non-steroidal anti-inflammatory drugs and proton pump inhibitors. Some medications, such as metformin, can have beneficial effects.
Add more fermented foods to your diet. Fermented foods have high probiotics or “healthy bacteria” levels, including yogurt, sauerkraut, miso, kimchi, and kombucha.
Include more polyphenols in your diet. Polyphenols help feed healthy bacteria and keep your intestine microbes in equilibrium. They are in berries, red wine, dark chocolate, coffee, and tea.
Consider discussing some supplements with your health care provider. You may want to consider probiotics, prebiotics, or symbiosis.
Avoid artificial sweeteners. These can lead to dysbiosis.
Eating a rainbow for good intestinal bacteria
Place more colors in your diet to reach a microbial community that is diverse in your intestine, and at the same time, keep your metabolism still checked! Eating lots of fruits, vegetables, and seeds is very important for your health, but many of us don’t eat enough. The Western diet is deficient in fiber, so 73% of Britons consume less than 400g of fruit and vegetables per day, according to 2014 research.
This kind of eating is called the phytonutrient gap. These natural plant chemicals are beneficial for health, and intestinal microbes are helpful for our health. Fortunately, you can quickly put this food into your diet with a bit of effort.
Will the Gut microbiome play a more critical role in treating obesity in the future?
Weight loss treatments evolve, and maybe the future of the treatment of obesity is in the microbiome. For example, studies examine the role of Fecal Microbiota (FMT) in weight loss. FMT is a procedure where healthy intestinal microbes of a normal-weight person transform into obese. So far, these studies have been small and have not led to definitive conclusions.
There are also portable and small studies suggesting that supplementation with specific microbes could improve metabolic markers.
Your intestine contains billions of microbes that affect your health, including weight. Improving gut bacteria could now help you lose unwanted weight. As science continues to evolve, we can see that the future of the treatment of obesity is in your intestine.