Gut health and weight loss -
We thought that they were just mooching off of us — taking advantage of the warmth and nutrients in our gut. 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 to 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 health. 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.
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. Based on a solid foundation of current nutrition science, Harvard's Special Health Report Healthy Eating: A guide to the new nutrition describes how to eat for optimum health.
Diversity can be a problem in modern, Western diets, but increasing the variety of natural foods you eat is the fastest way to improve your microbiome. In fact, research shows that dieters who ate a greater variety of healthy foods were more likely to lose weight and fat long term, and were less likely to develop diabetes, high blood pressure and obesity.
So, try to eat a rainbow of fruit and vegetables, nuts and seeds every day. Try and buy new foods each time you shop, eat seasonally, cook new recipes and experiment with foreign cuisines.
Get out of your food comfort zone, and your gut — and waistline — will thank you for it! The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. MRes Clinical Research - University of Manchester, Ro Huntriss is a UK-based Registered Dietitian.
Ro has over 10 years of experience working as a dietitian and has worked across many different sectors including NHS, private practice, research, digital health, health technologies and supporting commercial businesses. Ro expanded her expertise to a number of areas as she believes that health is not one dimensional and health should be considered from several angles.
In her spare time, Ro enjoys yoga and netball, playing the piano and is an avid Tottenham Hotspur fan! Shop now. Why a healthy gut could be the key to weight loss By Ro Huntriss, Registered Dietitian.
Save article. Health Hub Home Weight Management Weight Loss Why a healthy gut could be the key to weight loss. Did you know that the microbes that live inside you outnumber your own body cells by ?
What does gut bacteria do for you? Your gut bacteria help you to: Digest food Protect against pathogens, such as viruses Provide essential nutrients, enzymes and hormones Manage your metabolism Train your immune system But they can only do all of this if your microbiome is in balance.
Visit Our Gut Health Wellness Hub. The gut-weight link One of the key areas of gut research focuses on weight loss. Support your gut bacteria The main goal of any gut-healthy diet is to increase the number and variety of good bacteria in our digestive system.
Here are some ways you can support your gut bacteria: Minimise stress Research shows being under stress reduces the number and diversity of gut microbes. Get active Studies have found athletes have a greater variety of gut bacteria than inactive people.
Here are some ways you can make your diet more gut-friendly: Limit sugar and processed foods Excess sugar suppresses beneficial bacteria and allows unhealthy microbes to take hold.
Fill up on gut-friendly foods A diet rich in food with non-digestible ingredients also known as prebiotics may increase the number of bacteria in your gut. Up your natural bacteria intake Try to eat more foods that contain live bacteria and yeasts, such as probiotics.
Here are some of the best foods that can contain live beneficial bacteria: Live, natural yoghurt Kefir — a fermented milk drink Kombucha — a fermented tea drink Kimchi — Korean pickled vegetables Sauerkraut — German pickled cabbage Other pickles Miso Aged, unpasteurised cheese.
On the other hand, a healthy gut promotes efficient digestion, nutrient absorption, and proper elimination of waste, which can support weight management efforts.
Probiotics have received a lot of attention in recent years because of their potential health benefits, including their role in weight loss. According to research, the gut microbiota, or the community of bacteria that lives in our digestive system, plays an important role in many aspects of our health, including metabolism and weight regulation.
As a result, scientists have been exploring the relationship between probiotics and weight management. The gut microbiota is a complex ecosystem of trillions of microorganisms such as bacteria, viruses, and fungi. Research has shown that certain types of bacteria, such as those belonging to the Firmicutes and Bacteroidetes phyla, may be associated with weight gain or obesity.
Probiotics, which are live beneficial bacteria, can help modulate the gut microbiota composition and promote weight management. One of the ways in which the gut microbiota influences weight management is through energy harvesting.
Certain bacteria have been found to extract more calories from our food, leading to increased energy absorption and weight gain. Probiotics can help rebalance the gut microbiota and prevent excessive energy extraction, thus aiding in weight management. Another factor being considered in the relationship between probiotics and weight management is their potential impact on appetite regulation.
Some studies suggest that certain probiotic strains can influence the production of appetite-regulating hormones, such as ghrelin and leptin. By modulating these hormones, probiotics may help control cravings, reduce appetite, and promote satiety, leading to better weight management. Inflammation and metabolic health are closely linked to weight management.
Chronic low-grade inflammation in the body can contribute to insulin resistance, metabolic syndrome, and obesity. Probiotics have anti-inflammatory properties, which help improve metabolic health and support weight management.
It is important to note that probiotics are not a miracle cure for weight loss. They should be part of a broader strategy that includes a healthy diet and regular physical activity.
Lifestyle factors like stress levels, sleep quality, and exercise can also influence gut microorganisms and overall weight management. Combining probiotics with a healthy lifestyle is likely to yield the best results. Another critical factor in optimizing gut health for weight loss is exercise.
Regular physical activity can help reduce inflammation, improve metabolism, and promote beneficial gut bacteria growth. In addition, exercise can increase feelings of fullness and regulate appetite, making it easier to stick to a healthy diet plan.
Furthermore, regular exercise can help manage cortisol levels and reduce stress, leading to better gut health and weight loss. While research into the relationship between probiotics and weight management is ongoing, evidence suggests that probiotics can help support a healthy weight.
However, selecting the right probiotic strains is critical, as different strains may have varying effects. Making your gut healthier is crucial if you want to lose weight successfully. Here are the main ways you can improve your gut health:. We offer a comprehensive weight-loss management program and provide expert advice, holistic healthcare solutions, and a range of services that promote overall well-being.
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Research suggests that improving the health of your gut can help with your weight Inflammation and sleep quality Gut health and weight loss.
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Together, Diabetic nephropathy diagnosis losx your gut microbiome. At ZOE, we run the largest nutrition and gut microbiome study in the world. Our latest research has weighht strong links Abdominal fat reduction specific gut microbes and hdalth composition.
Our snd shows that eating the right foods for your individual metabolism and your unique gut microbes is good for your metabolic health and your weight. Unpublished research from ZOE shows that llss who closely followed our personalized, Guh nutrition hwalth lost an Lung capacity of 9.
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Other research weigyt that the ratio hralth different types of halth bugs in your microbiome could be hfalth for weight management. People who had more hhealth that belonged to a group called Prevotella compared with Gut health and weight loss that belonged to the Bacteroides group lost weight and snd fat more easily than people who had Alleviates microbial threats amounts of these bacteria.
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One way of doing this could be with probiotics. According to the World Health Organizationprobiotics are defined as "live microorganisms which when administered in adequate amounts confer a health benefit on the host.
Their potential benefits include aiding digestion and breaking down and producing useful nutrients and chemicals. Changing your microbiome to include more of the bugs that are linked with moderate weight may also help you lose weight naturally. Many fermented foods — like yogurt, kefir, sauerkraut, and some aged cheeses — contain these live, probiotic bacteria.
Probiotic supplements that are currently on the market claim to mimic the benefits found in different foods. Get occasional updates on our latest developments and scientific discoveries.
No spam. We promise. At ZOE, we recommend including fermented foods that contain probiotics in your diet. To look after your good gut bugs, you also need to feed them prebiotics, which act as fuel for them. Prebiotics are substances that occur naturally in plant and fiber-rich foods. Good sources of prebiotics that you can find in your kitchen include onions, leeks, garlic, asparagus, Jerusalem artichokes, oats, mushrooms, and whole grains.
Research suggests that people with obesity have a smaller range of gut bugs than those with a moderate weight. This is linked to worse gut health. Scientists have found that specific gut bugs and the balance between different types of bugs may influence how easily a person can manage their weight.
Helping your "good" gut bugs to thrive can improve your gut health and may also help with your weight management. Regularly eating fermented foods rich in probiotic bacteria — and plants containing the prebiotics that feed them — is one way to nourish your gut health.
You can read more about the importance of gut health and how to improve yours here. However, exactly how your body and your gut respond to particular foods is different for everyone.
Take the free ZOE quiz to find out more about your gut health and how to eat for your unique biology. About adult BMI. A core gut microbiome in obese and lean twins. Cultured gut microbiota from twins discordant for obesity modulate adiposity and metabolic phenotypes in mice.
Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic.
Prevotella -to- Bacteroides ratio predicts body weight and fat loss success on week diets varying in macronutrient composition and dietary fiber: results from a post-hoc analysis.
International Journal of Obesity. Probiotics for weight loss: a systematic review and meta-analysis. Nutrition Research. Richness of human gut microbiome correlates with metabolic markers. The intestinal microbiome predicts weight loss on a calorie-restricted diet and is associated with improved hepatic steatosis.
Frontiers in Nutrition. Gut bacteria influence body weight, but can probiotics help with weight loss? We also investigate prebiotics a Research shows that a diverse gut microbiome is vital for a healthy immune system.
And what you eat can play a Learn Nutrition Gut Health COVID Healthy Living Life Stages Health Conditions Podcasts. Healthy Living Weight Management. Updated 20th February Can improving your gut health help with weight loss?
Share this article. Read on to learn more about how gut health is linked to weight. How are gut health and weight linked? But are there specific gut bacteria that are linked with weight? Discover your unique biology Understand how your body responds to food with ZOE Take the first step. Join our mailing list Get occasional updates on our latest developments and scientific discoveries.
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: Gut health and weight loss| Gut Health and Weight Loss: Do Gut Bacteria Play a Role? | Blood circulation in the heart, many diet, lifestyle and Weigh factors can Diabetic nephropathy diagnosis affect the health of your gut. Here are 19 healthy foods rich in prebiotics. For Diabetic nephropathy diagnosis, hea,th study weihht in the Journal of Personalized Medicine points to the Mediterranean diet as potentially the most beneficial. Other studies have shown that if the gut bacteria from people with obesity are put into mice, the mice gain weight. Prebiotics are the fibers that do just that—act as fuel to feed the probiotics in your gut. |
| Why a healthy gut could be the key to weight loss | Asparagus — a powerful prebiotic and underrated vegetable! Fiber helps keep you regular and makes you feel fuller for longer, making it one of the best foods for gut health and weight loss. Berries — Fruits and vegetables are naturally high in fiber, but raspberries and other berries are especially beneficial. Beans — Legumes and lentils are easy to add to soups and salads and are generally versatile for many cuisines such as Mexican or Greek dishes. Salmon — a lean protein source rich in antioxidants; also a great option to incorporate into your diet for weight loss. Green Tea — Boost your metabolism with green tea! Plus, it contains powerful antioxidants for overall gut health. Spinach or other Leafy Greens — Broccoli and kale are two more examples of leafy greens beneficial for gut health and weight loss. Omega-3s and other healthy fats are crucial for a healthy gut! Not only are they beneficial for GI issues but also effective for losing weight. Avocados — This is your excuse to order extra guacamole with your meal! Seriously though, add more avocado to your diet for an added dose of healthy fats! Olive Oil — Cooking things like chicken and vegetables with olive oil is a good substitute rather than butter. Nuts or Seeds — Foods like almonds, walnuts, pistachios, and chia seeds are full of healthy fats as well as fiber! Please reach out to us for additional information and support. August 12, Made from soybeans, tempeh is also rich in the B vitamins, magnesium, and other nutrients Prebiotic Foods Prebiotics work together with probiotics to ensure your gut remains healthy. High-Fiber Foods Fiber helps keep you regular and makes you feel fuller for longer, making it one of the best foods for gut health and weight loss. Healthy Fats Omega-3s and other healthy fats are crucial for a healthy gut! Our research has found links between the gut microbiome and body weight. With the ZOE at-home gut microbiome test , you find out which bacteria currently live in your gut. The ZOE program uses this information — alongside measures of your personal blood sugar and blood fat control — to identify the best foods for your gut and overall health. Unpublished data from ZOE shows that people who closely followed our personalized, gut-healthy nutrition program lost an average of 9. Take our free quiz to find out what ZOE can do for your gut health and your weight. Studies show that people who have obesity have very different and less favorable gut microbiomes, with a smaller range of gut bacteria than those without the condition. These, in turn, are linked to weight gain and obesity. From our research, we know that eating the right foods for your individual metabolism and gut microbiome can benefit your health. Weight loss can occur as a byproduct without restricting how much you eat, and it's more sustainable this way. In one recent study , volunteers took part in a commercial wellness program. Inflammation is a marker for a number of health conditions including obesity. Another study involving 80 people with overweight or obesity found a link between the specific types of microbes in their guts and how much weight they lost on a calorie-restricted diet. Losing weight can be very challenging. What constitutes an optimal moderate weight range will be different for everyone. If you are considering losing weight, work with a healthcare professional to find out what weight range is best for your health. There are many pills and supplements that claim to be miracle workers for weight loss. Many probiotic supplements contain bacteria that are easy to grow in large numbers. Eating a gut-friendly diet that contains plenty of fiber, prebiotics, and fermented foods rich in probiotics can help the beneficial bacteria in your gut to thrive. Our data shows that eating for your unique microbiome and metabolism can lead to weight loss without counting calories or restricting how much you eat. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition and Metabolism. Baseline gut metagenomic functional gene signature associated with variable weight loss responses following a healthy lifestyle intervention in humans. American Society for Microbiology. Can encapsulated glutamine increase GLP-1 secretion, improve glucose tolerance, and reduce meal size in healthy volunteers? A randomised, placebo-controlled, cross-over trial. The Lancet. Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Comparing effectiveness of fat burners and thermogenic supplements to diet and exercise for weight loss and cardiometabolic health: Systematic review and meta-analysis. Nutrition and Health. Consumption of fermented foods is associated with systematic differences in the gut microbiome and metabolome. Effect of glutamine supplementation on cardiovascular risk factors in patients with type 2 diabetes. Effect of oral ingestion of low-molecular collagen peptides derived from skate Raja Kenojei skin on body fat in overweight adults: a randomized, double-blind, placebo-controlled trial. Marine Drugs. Effects of probiotics on body weight, body mass index, fat mass and fat percentage in subjects with overweight or obesity: a systematic review and meta-analysis of randomized controlled trials. Obesity Reviews. Glutamine supplementation favors weight loss in nondieting obese female patients: a pilot study. European Journal of Clinical Nutrition. Obesity and inflammation: the linking mechanism and the complications. Archives of Medical Science. Oral glutamine supplementation reduces obesity, pro-inflammatory markers, and improves insulin sensitivity in DIO Wistar Rats and reduces waist circumference in overweight and obese humans. Probiotics for weight loss: a systematic review and meta-analysis. Nutrition Research. Side effects of long-term glutamine supplementation. Journal of Parenteral and Enteral Nutrition. The effects of caffeine intake on weight loss: a systematic review and dose-response meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition. The effects of green tea on weight loss and weight maintenance: a meta-analysis. International Journal of Obesity. The intestinal microbiome predicts weight loss on a calorie-restricted diet and is associated with improved hepatic steatosis. Frontiers in Nutrition. The role of glutamine in supporting gut health and neuropsychiatric factors. Food Science and Human Wellness. Research shows that improving your gut health is more effective than eliminating food groups when it comes to |
| A healthy gut could help weight loss | Holland & Barrett | The good bugs in our gut have a direct impact on our ability to lose weight, according to a study published in the American Society for Microbiology ASM 's journal mSystems. To determine this, the scientists analyzed a selection of people enrolled in a diet or exercise intervention program that included dietitian- and nurse-lead behavioral coaching. Using metagenomics aka analyzing stool and blood samples and controlling for age, sex and starting BMI, the researchers compared the following factors for the weight loss and steady weight groups:. A few common factors were found among those in the group that lost weight, including genes that help beneficial bacteria grow at a more rapid rate, multiply more frequently, replicate and assemble cell walls. The factors that dictate obesity versus non-obesity are not the same factors that dictate whether you will lose weight on a lifestyle intervention. Whether you have these gut-healthy genes or not, you can drastically adjust and improve the health and strength of your gut bacteria. Probiotics like Lactobacillus and Bifidobacterium found in yogurt, kefir, tempeh and more are the "good bugs" that populate your gut. Just like any other living thing, this bacteria needs food to survive and thrive. Prebiotics are the fibers that do just that—act as fuel to feed the probiotics in your gut. Add apricots, artichokes, almonds, pistachios and legumes, plus polyphenol-rich foods like blueberries, strawberries and apples for a good dose of prebiotics. Carnitine, a compound found in red meat , may interact with gut bacteria to increase the risk for plaque in the arteries, research suggests. High-protein foods contain carnitine, but red meat has the highest levels. Opt for fatty fish , chicken, turkey or plant-based proteins instead on most occasions, and if you do eat red meat, aim to do so in moderation. Your microbiome thrives on a diversity of dietary fibers and polyphenols from a variety of colorful fruits, vegetables, whole grains and other fresh and lightly processed plant foods. That's not to say that you have to avoid all processed foods—there are plenty of healthy options that make eating healthy easier think: canned tomatoes, whole-wheat bread and pasta, and even things like frozen veggie burgers. Being choosy can help weed out the less-than-healthy options. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, level one sommelier and former fitness instructor and personal trainer who balances her love of food and drink with her passion for fitness. One of the ways in which the gut microbiota influences weight management is through energy harvesting. Certain bacteria have been found to extract more calories from our food, leading to increased energy absorption and weight gain. Probiotics can help rebalance the gut microbiota and prevent excessive energy extraction, thus aiding in weight management. Another factor being considered in the relationship between probiotics and weight management is their potential impact on appetite regulation. Some studies suggest that certain probiotic strains can influence the production of appetite-regulating hormones, such as ghrelin and leptin. By modulating these hormones, probiotics may help control cravings, reduce appetite, and promote satiety, leading to better weight management. Inflammation and metabolic health are closely linked to weight management. Chronic low-grade inflammation in the body can contribute to insulin resistance, metabolic syndrome, and obesity. Probiotics have anti-inflammatory properties, which help improve metabolic health and support weight management. It is important to note that probiotics are not a miracle cure for weight loss. They should be part of a broader strategy that includes a healthy diet and regular physical activity. Lifestyle factors like stress levels, sleep quality, and exercise can also influence gut microorganisms and overall weight management. Combining probiotics with a healthy lifestyle is likely to yield the best results. Another critical factor in optimizing gut health for weight loss is exercise. Regular physical activity can help reduce inflammation, improve metabolism, and promote beneficial gut bacteria growth. In addition, exercise can increase feelings of fullness and regulate appetite, making it easier to stick to a healthy diet plan. Furthermore, regular exercise can help manage cortisol levels and reduce stress, leading to better gut health and weight loss. While research into the relationship between probiotics and weight management is ongoing, evidence suggests that probiotics can help support a healthy weight. However, selecting the right probiotic strains is critical, as different strains may have varying effects. Making your gut healthier is crucial if you want to lose weight successfully. Here are the main ways you can improve your gut health:. We offer a comprehensive weight-loss management program and provide expert advice, holistic healthcare solutions, and a range of services that promote overall well-being. Contact us today to learn more about how we can help you optimize your gut health for effective weight loss. Serving Volusia, Flagler, Orange, Osceola, Hillsborough, Pasco, Pinellas, and Seminole county patients with back pain conditions, sports injury, work injury, headaches, lower back pain, auto accident injuries, neck pain and more. Our staff can accommodate Spanish, French and Russian speaking patients. All other languages with enough notice we can schedule a translator. Book Appointment. Call Get Directions. November 14, The Connection Between Gut Health and Weight Loss. The Role of Gut Bacteria Gut bacteria are crucial to maintaining our overall health and well-being. How Gut Health and Weight Loss Works Together Gut health plays a vital role in maintaining a healthy weight. Probiotics and Weight Management Probiotics have received a lot of attention in recent years because of their potential health benefits, including their role in weight loss. Gut Microbiota Composition The gut microbiota is a complex ecosystem of trillions of microorganisms such as bacteria, viruses, and fungi. Energy Harvesting One of the ways in which the gut microbiota influences weight management is through energy harvesting. Appetite Regulation Another factor being considered in the relationship between probiotics and weight management is their potential impact on appetite regulation. Inflammation and Metabolic Health Inflammation and metabolic health are closely linked to weight management. Lifestyle Factors of Gut Health and Weight Loss It is important to note that probiotics are not a miracle cure for weight loss. Exercise Another critical factor in optimizing gut health for weight loss is exercise. Optimize Gut Health for Effective Weight Loss Making your gut healthier is crucial if you want to lose weight successfully. Here are the main ways you can improve your gut health: Eat a Fiber-Rich Diet : Load up on fiber by eating lots of fruits, vegetables, beans, nuts, and whole grains. This fiber feeds the good bacteria in your gut and can help control your hunger. Include Probiotics : Probiotics are suitable for your gut because they boost healthy bacteria and can reduce inflammation, which often goes hand in hand with gaining weight. Manage Stress : Keeping stress under control is essential for a balanced gut. |
| We Care About Your Privacy | Probiotics have received a lot of attention in recent years because of their potential health benefits, including their role in weight loss. Hundreds of microorganisms reside in your digestive system. A diet rich in food with non-digestible ingredients also known as prebiotics may increase the number of bacteria in your gut. Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, level one sommelier and former fitness instructor and personal trainer who balances her love of food and drink with her passion for fitness. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? |
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