How Does Gut Health Impact Weight Management?

The start of the year is a common time for weight-loss resolutions, and many companies know this. So I’m guessing your Instagram feed and email inbox has become chock-full of calorie reduction weight-loss plans, promising your dream body in only 4 weeks for less than a coffee a day....

Here’s what we know - caloric restriction is not the answer. It works for a while, and then your metabolism slows. At some point the hunger becomes too great and your appetite becomes insatiable. Willpower has nothing on our evolutionary hunger cues. Meanwhile the weight you’ve lost has often been muscle, and when you regain the weight, which is inevitable with this method, you regain fat - so you are worse off than when you started.

In the past I too wanted to lose the infamous ‘just 5kg’… These days my focus is on health, with a firm belief that if I am in a state of good health my weight will follow. For me, it’s a far more enjoyable way to live.

That being said, I am all for feeling comfortable in your own body, and if that means losing some kgs - power to you! All I suggest is that you don't lose sight of ‘good health’ in an effort to lose weight. (Rant over - promise).

One thing that can trip people up in their journey to losing weight are what I call metabolic blocks. Metabolic blocks are states of ill health that can ‘block’ your weight loss progress, even if you are moving your body and eating well.

Some common metabolic blocks include:

• Insulin resistance

• Hormone imbalance (eg a decline in oestrogen)

• Thyroid issues

• Inflammation

• Genetic predispositions

• Elevated cortisol

• Last but not least, poor gut health

GUT HEALTH FOR WEIGHT MANAGEMENT

Today we are going to delve into poor gut health and how this can influence weight management. Let’s get into it:

The Gut Microbiome & Weight

To understand the connection between gut health and weight management, let's dive into the gut microbiome. This complex community of bacteria influences how we absorb nutrients, store fat, and even regulates our metabolism.

A diverse diet supports a diverse microbiome. Eating a variety of foods provides different types of fibres that feed our gut bacteria, promoting a harmonious environment. On the other hand, studies have shown that obesity is associated with lower gut bacteria diversity, meaning there are fewer types of bacteria in the gut.

Of particular interest in the gut-weight space is a bacteria called Akkermansia muciniphila, which is is a beneficial gut bug associated with a healthy gut and improved metabolic function. Low levels of Akkermansia muciniphila have been linked to obesity and other metabolic disorders.

So we can see how important it is to ensure we feed our gut bacteria a variety of plant fibre. The goal is between 30-40 different plant foods each week. Have a count, and see how many you get to. Wholegrains, legumes, vegetables, fruit, nuts & seeds, and herbs & spices all count towards the goal.

The final issue that can occur is dysbiosis, which is an imbalance in our good bacteria and our opportunistic (or not so good) bacteria. A common symptom of dysbiosis is food CRAVINGS, which can results in overeating and weight-related challenges.

Gut Microbes & Inflammation

What about gut inflammation, how does that impact weight?

If we have not been eating our 40 plant foods, and instead an ultra processed diet, binge drinking, or using reflux medication (eg PPI’s) and pain relief medication (eg NSAID’s), we can develop large amounts of the wrong type of bacteria, called gram negative bacteria. 

These guys have a cell wall made up of lipopolysaccharides or LPS that release an inflammatory substance called endotoxins. 

But here's an interesting twist – gut inflammation, especially due to lipopolysaccharides or LPS, can interfere with weight management. LPS, which can leak into the bloodstream from the gut, have been associated with increased inflammation and weight gain.

Fun fact - In healthy adults with good intestinal integrity, a balanced GIT ecosystem and consuming fibre-rich diets, only minuscule amounts of LPS can be found. 

Consuming anti-inflammatory foods, such as fatty fish, leafy greens, and turmeric, may help mitigate this inflammation and support a healthier weight.

Gut Health & Metabolism

Now, let's talk metabolism. A healthy gut helps regulate metabolism, influencing how efficiently our body burns calories. Some gut microbes are like little metabolic powerhouses, helping us extract energy from our food.

Moreover, a balanced gut microbiome has been linked to improved insulin sensitivity, which can aid in better blood sugar control and, ultimately, weight management.

Gut Health & Hunger Hormones

Now, let's explore another fascinating aspect – how our gut bacteria influence our hunger hormones.

Our gut is a key player in signaling hunger and satiety. Certain gut bacteria produce short-chain fatty acids, which have been shown to influence the release of hormones like leptin and ghrelin.

Leptin tells our brain when we're full, while ghrelin signals hunger. A balanced gut microbiome helps regulate the production of these hormones, contributing to a healthier appetite and weight.

Unfortunately this means that an imbalanced microbiome, containing the wrong types of bacteria, can impact our normal appetite signalling and cry out for sugar or carbs - which some bacteria use as their fuel source. This type of gut imbalance can cause over-eating and reduced satiety. So if you are experiencing overeating or excess hunger it could be due to your microbiome.

Gut Microbes & Fat Storage

Ever wonder why some people seem to gain or lose weight more easily than others? It might be related to their gut microbes' ability to influence fat storage.

Probiotics, the friendly bacteria found in fermented foods like yogurt and kimchi, have been associated with a reduction in belly fat. They may also help regulate appetite and reduce cravings.

The Gut Barriers Influence

Last but not least, research suggests that people who are overweight are more likely to have problems with their gut barrier integrity, leading to increased permeability or leaky gut. This creates a vicious cycle, as problems with the gut barrier causes inflammation, and inflammation impacts weight-loss goals.

PRACTICAL TIPS FOR GUT HEALTH & WEIGHT MANAGEMENT

Now, let's get practical. How can we support our gut for optimal weight management?

Well-balanced plate

Start by incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet. These foods provide the fibres and nutrients that nourish your gut microbes.

Hydrate

Hydration is key for regular bowel motions. The goal is 30ml of liquid per kg of body mass, plus 500ml for every hour of exercise. If we don’t have regular bowel motions, we are more likely to develop inflammatory types of bacteria in the gut.

Variety

Remember, the goal is 30-40 different plant foods each week. This includes wholegrains, legumes, vegetables, fruit, nuts & seeds, and herbs & spices.

Stress-relief techniques

Manage stress! Chronic stress can negatively impact your gut health and contribute to weight gain. Try activities like yoga or meditation to keep stress levels in check.

See a practitioner if you experience digestive symptoms

Gut health is individual. If you have symptoms you’d like to work on, consult with a gut health practitioner.

Your gut health and weight are closely connected! By nourishing your gut with the right foods and lifestyle choices, you're not only supporting a healthy weight but also promoting overall well-being. Let’s make 2024 your healthiest year yet!

If you would like to resolve your gut issues in 2024, please get in touch by booking in a Discovery Call HERE.